Phase 1 Beginner: Day 5 Phase 1 Beginner: 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.

Smith bar seated shoulder press

Target: Shoulders, triceps

Modification – Cable shoulder press:

• If you don't have a Smith bar, substitute it for a shoulder press using D handles.

Cable single-arm lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• Swap the cable machine for a pair of dumbbells.
• You may perform this exercise one side at a time or together.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

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.

Cable tricep pushdown

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Cable tricep rope pushdown

Target: Triceps

Modification – Dumbbell skull crushers:

• If you can't access a cable machine, skull crushers will work your muscles through a similar range of motion.

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Standing cable curl

Target: Biceps

Modification – Standing dumbbell curl:

• If the machine is pulling you in on the downward movement, switch to dumbbells and a lighter weight to work on getting stronger with slow, controlled curls.

Dumbbell hammer curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.

Dumbbell suitcase squat

Target: Legs

Step-out jacks

Target: Full body

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

• Take it slow and take longer rests between reps if needed.

High knees

Target: Full body, core

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.

Dumbbell half jack steps + press

Target: Full body

Step-out half burpee

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Dumbbell sumo squat

Target: Legs, adductors

Lateral run

Target: Full body

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.