Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2

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

Barbell front squat

Target: Quads, glutes, core, hamstrings

Modification – Dumbbell front squat:

• Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Dumbbell Bulgarian split squat + pulse

Target: Legs

Dumbbell single-leg bench hip thrust

Target: Glutes, hamstrings, quads

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, 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 2 workouts feeling fresh.

Dumbbell suitcase squat

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 back squat

Target: Legs, lower back

Machine calf raise

Target: Calves, core

Modification – Dumbbell calf raise:

• Can't access the calf raise machine? Get those muscles working with dumbbells instead.

Dumbbell single-leg calf raise

Target: Calves

Dumbbell bent-knee calf raise

Target: Calves

Dumbbell calf raise pulses

Target: Calves