Phase 3 Intermediate: Day 5 Phase 3 Intermediate: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline neutral shoulder press (45 degrees)

Target: Anterior deltoids, triceps

Inverted row (beginner)

Target: Upper back, lats, biceps

Inverted row (intermediate)

Target: Upper back, lats, biceps

Cable machine single-arm lateral raise

Target: Shoulders, upper back

Modification – Dumbbell incline lateral raise:

• If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

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 5 workouts feeling fresh.

Cable tricep pushdown

Target: Triceps

Modification – Dumbbell kickbacks:

• A cable-free alternative to work your triceps.

Cable high bicep curl

Target: Biceps

Modification – Isometric bicep curl:

• Swap the cable machine for a pair of dumbbells.

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Dumbbell wide bicep curl

Target: Biceps, forearms

Dumbbell lying tricep extension

Target: Triceps

Modification – Overhead dumbbell extension:

• If you don't have an incline bench, complete the movement while standing up.

Dumbbell incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Slam ball walkout + slam

Target: Full body

Modification – Dumbbell burpee (no push-up):

• Keep the intensity up without the slam ball.

Slam ball rotational slam

Target: Full body

Modification – Dumbbell devil press:

• If you don't have a slam ball, devil presses are a great cardio exercise that also require a hinging motion.

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

Dumbbell curl + reverse press

Target: Biceps, triceps, shoulders

Bent-over wide row

Target: Back, lats, rhomboids, rear deltoids

Modification – Isometric dumbbell row:

• If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

• Perform the rows one at a time to give the other side a longer break in between reps.

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.