Phase 3 Beginner: Day 1 Phase 3 Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 3. 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.

Smith bar reverse-grip bent-over row

Target: Lats, back, biceps, forearms

Modification – Cable bent-over row:

• If you don't have a smith bar, substitute it for a bent-over row using D handles.

Cable chest press

Target: Chest, triceps, shoulders

Modification – Dumbbell flat bench press:

• If you don't have access to a cable machine, the dumbbell bench press is a great alternative to hit the same muscle groups.

Underhand-grip lat pulldown

Target: Lats, shoulders, back, biceps

Modification – Seated banded lat pulldown:

• If you can't access a machine, work the same muscle groups using a band.

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 seated shoulder press

Target: Shoulders, chest

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up your weaker side.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.

Scissor kicks

Target: Core, hip flexors

Butt kicks

Target: Legs

Modification – Butt kick steps:

• Take out the impact and step it out.

Walkouts

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Mountain climber steps

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification::

• Bring down the speed and step it out.

Dumbbell half jack steps + press

Target: Full body

Dumbbell alternating shallow reverse lunge

Target: Legs

Jumping jacks

Target: Full body

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

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

Slam ball chest press throw

Target: Chest, shoulders, triceps, core

Modification – Dumbbell close-grip floor press:

• If you don't have a slam ball, try a floor press instead.

Step-out half burpee

Target: Full body

Squat hold

Target: Legs