Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2

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

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell bench press

Target: Chest, shoulders, triceps

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell incline flys

Target: Chest, shoulders

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.

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Dumbbell standing rear flys

Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius

Modification:

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

Dumbbell incline neutral shoulder press (45 degrees)

Target: Anterior deltoids, triceps

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell burpee (no push-up)

Target: Full body

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

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

Dumbbell alternating reverse lunge + rainbow press

Target: Legs, shoulders, triceps, core

Dumbbell single-arm overhead carry

Target: Full body, core

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.

Dumbbell squat alternating pivot press

Target: Full body

Alternating front lunge + bicep curl

Target: Quads, glutes, hamstrings, biceps

Dumbbell plank drag

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – High plank hold:

• Holding a high plank will still work your core and shoulders.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.