Phase 2 Advanced: Day 4 Phase 2 Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 across the three weeks of phase 2. 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.

Cable chest press

Target: Chest, triceps, shoulders

Modification – Dumbbell flat bench press:

• If you don't have access to a cable machine, the dumbbell bench press is a great alternative to hit the same muscle groups.

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.

Standing chest cable flys

Target: Chest, shoulders

Modification – Push-up:

• Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.

Neutral grip pulldown

Target: Upper back, arms

Push-up

Target: Chest, shoulders, triceps, back, core

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.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

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.

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.

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.

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

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

Scissor kicks

Target: Core, hip flexors

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

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