Phase 2 Intermediate: Day 4 Phase 2 Intermediate: Day 4

This tutorial covers every exercise you'll be doing on day 4 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 4 each week.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell lateral bench step-up

Target: Legs

Dumbbell single-leg staggered RDL

Target: Hamstrings, glutes, lower back

Dumbbell calf raise pulses

Target: Calves

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

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 4 workouts feeling fresh.

Dumbbell suitcase squat

Target: Legs

Dumbbell back squat

Target: Legs, lower back

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Clamshell

Target: glutes, hip abductors, hip adductors

Modification – Sumo squat:

• The sumo squat targets similar muscles, both sides at a time.

Donkey kicks

Target: Glutes

Modification – Single-leg glute bridge:

• Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back