Phase 1 Beginner: Day 3 Phase 1 Beginner: Day 3

This tutorial covers every exercise you'll be doing on day 3 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 3 each week.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

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.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

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 3 workouts feeling fresh.

Dumbbell split squat

Target: Legs, core

Dumbbell suitcase squat

Target: Legs

Dumbbell lateral lunge

Target: Quads, glutes, hamstrings, adductors, abductors

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Modification – Dumbbell forward lunge:

• If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.

Squat hold

Target: Legs

Squat to calf raise

Target: Legs, calves

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.