Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 4. 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.

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Dumbbell incline bench press

Target: Shoulders, chest, lats

Form tips:

• Shoulders down and away from your ears – engaging your lats will help keep them down.
• Plant your feet firmly below your knees for stability.
• Chest up to ensure you're working the right muscles.
• Activate your core to support your lower back.

Modification – Dumbbell single-arm alternating incline bench press:

• If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.

Seated machine shoulder press

Target: 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 1 workouts feeling fresh.

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Underhand-grip lat pulldown

Target: Lats, shoulders, back, biceps

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Side plank

Target: Core, shoulders

Burpee (no push-up)

Target: Full body

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

Dumbbell step-back swing + forward lunge

Target: Hamstrings, glutes, quads, core

Walkouts

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

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Forearm plank

Target: Core, shoulders

Leg switches

Target: Core, legs