Phase 2 Advanced: Day 2

This tutorial covers every exercise you'll be doing on day 2 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 2 each week.

Barbell front squat

Target: Quads, glutes, core, hamstrings

Modification – Dumbbell front squat:

Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Barbell alternating reverse lunge

Target: Glutes, quads, hamstrings, core

Modification – Barbell forward static lunge:

If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.

Barbell single-leg hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell single-leg glute bridge:

If you struggle with stability on one leg with a barbell, start by using dumbbells.

Barbell hip thrust

Target: Glutes, hamstrings, core

Modification – Barbell single-leg hip thrust:

If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.

Dumbbell calf raise pulses

Target: Calves

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 2 workouts feeling fresh.