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.

Leg presses (medium)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

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

Smith bar RDL

Target: Glutes, hamstrings, lower back

Modification – Cable Romanian deadlift:

• If you don't have a smith bar, substitute it for a Romanian deadlift using a rope attachment.

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.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Alternating dumbbell step-up

Target: Glutes, quads, hamstrings, core

Modification – Dumbbell alternating reverse lunge:

• If you have difficulty stabilizing with the step-up, remain grounded with a reverse lunge.

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.