Phase 3 Beginner: Day 3 Phase 3 Beginner: Day 3
Centr Team
30 Jan 2024
This tutorial covers every exercise you'll be doing on day 3 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 3 each week.
Dumbbell box back squat
Target: Legs, lower back
Dumbbell single-leg staggered RDL
Target: Hamstrings, glutes, lower back
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.
Dumbbell lateral bench step-up
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.
Dumbbell single-leg glute bridge
Target: Glutes, hamstrings, lower back
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 3 workouts feeling fresh.
Dumbbell glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell glute bridge hold
Target: Glutes, hamstrings, lower back
Dumbbell alternating narrow press + march
Target: Full body
Step-out half burpee
Target: Full body
Crunch
Target: Core, rectus abdominis, hip flexors
Modification:
- Take it slow and take longer rests between reps if needed.
Dumbbell RDL + curtsy lunge
Target: Hamstrings, glutes, quads, adductors
Walkouts
Target: Full body
Plank shoulder tap (on knees)
Target: Core, shoulders
Dumbbell squat alternating pivot press
Target: Full body
Russian twist
Target: Obliques, rectus abdominis, hip flexors
Modification – Modified side plank dips:
- If you're feeling lower back pain, try hitting the obliques with this side plank variation.
- Don't forget to swap sides.
