Phase 4 Intermediate: Day 2 Phase 4 Intermediate: 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.

Dumbbell incline bench press

Target: Shoulders, chest, lats

Form tips:

• Shoulders down and away from your ears – engaging your lats will help keep them down.
• Plant your feet firmly below your knees for stability.
• Chest up to ensure you're working the right muscles.
• Activate your core to support your lower back.

Modification – Dumbbell single-arm alternating incline bench press:

• If you notice a strength imbalance between left and right arms, use the single-arm variation to build up your weaker side.

Dumbbell bench press

Target: Chest, shoulders, triceps

Dumbbell single-arm row + pulse

Target: Upper back, biceps

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.

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 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 2 workouts feeling fresh.

Dumbbell incline neutral shoulder press (45 degrees)

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.

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

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 incline Y raise

Target: Shoulders, upper back

Modification – Dumbbell seated rear fly:

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

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

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.

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 devil press

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.

Dumbbell half jacks + press

Target: Full body

Modification – Dumbbell half jack steps + press:

• Take out the impact.

Dumbbell sit-up + punches

Target: Abdominals, shoulders, chest