Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5

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

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Barbell forward static lunge

Target: Quads, glutes, hamstrings, core

Modification – Alternating dumbbell forward lunge:

• Try a dumbbell lunge if you experience any issues holding the bar on your shoulders.

Barbell back squat

Target: Glutes, quads, hamstrings, core

Modification – Barbell box squat:

• Use this alternative to build up good form and squat depth.

Barbell single-leg deadlift

Target: Hamstrings, back, core

Modification – Romanian deadlift:

• If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.

Romanian deadlift

Target: Hamstrings, back, core

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

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.

Dumbbell back squat + pulse

Target: Legs, lower back

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Squat hold

Target: Legs

Dumbbell front squat

Target: Legs

Modification – Bodyweight squats:

• Drop the weights and work on your form with bodyweight squats.

Leg presses (medium)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

• The conventional deadlift follows a similar movement pattern, but without the machine.

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back