Phase 4 Beginner: Day 3 Phase 4 Beginner: Day 3

This tutorial covers every exercise you'll be doing on day 3 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 3 each week.

Dumbbell back squat

Target: Legs, lower back

Smith bar RDL

Target: Glutes, hamstrings, lower back

Modification – Cable Romanian deadlift:

• If you don't have a smith bar, substitute it for a Romanian deadlift using a rope attachment.

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 3 workouts feeling fresh.

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.

Dumbbell sumo squat

Target: Legs, adductors

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Glute bridge hold

Target: Glutes, hamstrings

Modification – Glute bridge:

• If you don't want to hold the bridge, perform regular glute bridges and rest at the bottom.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Running on the spot

Target: Full body

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Modified side plank dips

Target: Core, obliques

Dumbbell squat alternating pivot press

Target: Full body

Dumbbell RDL + curtsy lunge

Target: Hamstrings, glutes, quads, adductors

Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Modified side plank dips:

• If you're feeling lower back pain, try hitting the obliques with this side plank variation.
• Don't forget to swap sides.

Mountain climber steps

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification::

• Bring down the speed and step it out.

Dumbbell squat + alternating glute kickbacks

Target: Legs, core

Low-impact burpee

Target: Full body

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.