Phase 2 Advanced: Day 5 Phase 2 Advanced: Day 5

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

Barbell stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Leg presses (low)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

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

Dumbbell single-leg bench hip thrust

Target: Glutes, hamstrings, quads

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

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

Target: Legs, lower back

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Dumbbell front squat

Target: Quads, hamstrings, glutes, core

Squat hold

Target: Legs

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

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.