Phase 4 Beginner: Day 1 Phase 4 Beginner: 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.

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.

30-degree incline bench press

Target: Upper chest, shoulders, triceps

Modification – Dumbbell flat bench press:

• You can reduce the intensity by removing the incline.

Dumbbell incline bench pull-over (45 degrees)

Target: Upper back, upper chest, shoulders, triceps

Modification – Dumbbell bench pull-over:

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

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.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

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.

Dumbbell incline flys

Target: Chest, shoulders

Modification – Dumbbell floor chest fly:

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

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Dumbbell seated shoulder press

Target: Shoulders, chest

Modification – Dumbbell single-arm shoulder press:

• If one side is lagging, use single-arm presses to level up your weaker side.

Dumbbell single-arm overhead carry

Target: Full body, core

Low-impact burpee

Target: Full body

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.

Dumbbell curl + reverse press

Target: Biceps, triceps, shoulders

Jumping jacks

Target: Full body

Lateral run

Target: Full body

Modification – Marching on the spot + punches:

• Take out the impact, but keep your arms active.

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

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

Dumbbell alternating reverse lunge + single-arm swing

Target: Legs, core, shoulders, forearms

Dumbbell thrusters

Target:Quads, hamstrings, glutes, shoulders, triceps

Modification – Dumbbell back squat:

• First, try reducing the weight or dropping down to a single-dumbbell.
• Otherwise, dumbbell back squats will continue to power your legs.

Halo slam

Target: Shoulders, triceps, core

Plank

Target: Core, shoulders

Modification:

• To reduce the tension in your elbow joints come down to the forearms.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.