Phase 2 Advanced: Day 1 Phase 2 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 2. 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.

Seated machine row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• If you can't access a machine, go back to basics to isolate and work the same muscles.

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

Underhand-grip lat pulldown

Target: Lats, shoulders, back, biceps

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

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 incline bench pull-over (45 degrees)

Target: Upper back, upper chest, shoulders, triceps

Modification – Dumbbell bench pull-over:

• If you don't have an incline bench, perform the move on a flat bench or the floor.

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell pyramid plank switch

Target: Core, shoulders, chest, triceps

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Rope pulls

Target: Core, rectus abdominis

Scissor kicks

Target: Core, hip flexors

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.

Jack knife

Target: Core, rectus abdominis, hip flexors.

Modification – Bent-knee v-sit:

• Regress this movement with bent-knee v-sits.
• Your abdominals and hip flexors will continue to feel the burn as you progress to jack knifes.