Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 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 1 each week.

Dumbbell box back squat

Target: Legs, lower back

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Dumbbell split squat

Target: Legs, core

Dumbbell good morning

Target: Hamstrings, glutes, lower back

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.

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 1 workouts feeling fresh.

Dumbbell suitcase squat

Target: Legs

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Squat hold

Target: Legs

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Dumbbell calf raise pulses

Target: Calves