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.

Barbell incline bench press

Target: Chest, shoulders

Modification – Dumbbell incline bench press:

• Using dumbbells will help you try out hand positioning, without requiring a spotter.

Barbell bent-over row

Target: Shoulders, back, chest, core

Modification – Dumbbell chest-supported row:

• If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.

Standing chest cable flys

Target: Chest, shoulders

Modification – Push-up:

• Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.

Standing cable pull-over

Target: Lats, shoulders, back

Modification – Dumbbell incline bench pull-over (45 degrees):

• If the machine is unavailable, switch to dumbbells to work the same muscles.

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 seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

Cable shoulder press

Target: Shoulders, triceps

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.

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

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.