Phase 1 Advanced: Day 5 Phase 1 Advanced: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Barbell full deadlift

Target: Back, glutes, lats, quads, hamstrings

Modification – Barbell hip thrust:

• If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.

Barbell bench hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell bench hip thrust:

• If you're not comfortable using a barbell, try this dumbbell variation first.

Leg presses (medium)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

• The conventional deadlift follows a similar movement pattern, but without the machine.

Dumbbell single-leg deadlift

Target: Hamstrings, back, core

Modification – Romanian deadlift:

• Can't stop rotating your torso? Romanian deadlifts will help you build up a stronger hip hinge.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

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 5 workouts feeling fresh.

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Dumbbell suitcase squat

Target: Legs

Squat hold

Target: Legs