Phase 1 Advanced: Day 2 Phase 1 Advanced: Day 2
Centr Team
05 Feb 2024
This tutorial covers every exercise you'll be doing on day 2 across the three weeks of phase 1. It is split into Key lifts – compound movements that repeat each week – and Supporting exercises that will change each week.
Key lifts
Nail the big compound lifts that will be repeated on day 2 each week.
Dumbbell back squat
Target: Legs, lower back
Romanian deadlift
Target: Hamstrings, back, core
Modification – Dumbbell single-leg deadlift:
- If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.
Dumbbell split squat
Target: Legs, core
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell single-leg hip thrust:
- If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.
Dumbbell calf raise
Target: Calves
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
Supporting exercises
Get the most out of these moves designed to target more muscle groups while supporting your key lifts. They'll rotate to keep your day 2 workouts feeling fresh.
Dumbbell suitcase squat
Target: Legs
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell calf raise pulses
Target: Calves
