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

This tutorial covers every exercise you'll be doing on day 4 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 4 each week.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell incline neutral shoulder press

Target: Anterior deltoids, triceps

Modification – Dumbbell seated neutral shoulder press:

• If you don't have an incline bench, perform the move sitting on a flat bench or a chair.

Chin-up

Target: Lats, shoulders, back, biceps

Modification – Assisted chin-ups:

• Struggling to complete a rep? Start with assisted chin-ups and work your way up.

Weighted chin-up

Target: Lats, shoulders, back, biceps

Modification – Chin-up:

• If you feel your form slipping, regress to an unweighted chin-up.

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

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 4 workouts feeling fresh.

Seated cable row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• You can use this exercise to work on your rowing before hitting the cable machine.

Cable face pull

Target: Upper back, traps, shoulders

Modification – Dumbbell seated rear flys:

• If you experience any shoulder pain, try a seated fly to target similiar muscles with less risk of shoulder elevation.

Seated machine row

Target: Shoulders, back, lats

Modification – Dumbbell single-arm row:

• If you can't access a machine, go back to basics to isolate and work the same muscles.

Jack knife

Target: Core, rectus abdominis, hip flexors.

Modification – Bent-knee v-sit:

• Regress this movement with bent-knee v-sits.
• Your abdominals and hip flexors will continue to feel the burn as you progress to jack knifes.

Scissor kicks

Target: Core, hip flexors

Plank superman

Target: Core, shoulders, lower back

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.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

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.

Reverse crunch

Target: Lower abdominals, hip flexors, lower back

Modification:

• Take this at a slower pace and to a range that you're comfortable with.

Rope pulls

Target: Core, rectus abdominis

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.