Phase 1 Advanced: Day 4 Phase 1 Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 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 4 each week.

30-degree incline bench press

Target: Upper chest, shoulders, triceps

Modification – Dumbbell flat bench press:

• You can reduce the intensity by removing the incline.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

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 4 workouts feeling fresh.

Dumbbell overhead floor press

Target: Shoulders, triceps, upper chest, upper back

Plate front raise hold

Target: Shoulders, foreams

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

Windmill plank

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, hips

Modification – Plank shoulder taps:

• Try regressing the movement by dropping your knees.
• If on your knees is still too tricky, the plank shoulder tap will work similar muscle groups and can also be done with knees down.

Scissor kicks

Target: Core, hip flexors

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.

Dumbbell sit-up + punches

Target: Abdominals, shoulders, chest

Weighted scissor kicks

Target: Core, rectus abdominis, obliques, hip flexors

Modification:

• To regress, drop down the weight.
• If this is still too difficult, support yourself with your elbows and hands on the floor behind you.

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.