Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 3. 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.

Pull-ups

Target: Lats, shoulders, back

Modification – Assisted pull-ups:

• Build up to pull-ups using an assist, focusing on lat engagement and correct form.

Weighted pull-ups

Target: Lats, rhomboids, traps, biceps

Modification – Pull-ups:

• If you're not able to maintain good form, remove the weight and work up to it.

Barbell clean + press

Target: Full body

Barbell dead row

Target: Upper back, lats, biceps, lower back

Barbell incline bench press

Target: Chest, shoulders

Modification – Dumbbell incline bench press:

• Using dumbbells will help you try out hand positioning, without requiring a spotter.

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 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.

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 underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell standing rear flys

Target: Rear deltoids (shoulder muscles), rhomboids (upper back muscles), trapezius

Modification:

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

Dumbbell chest-supported row

Target: Shoulders, back, chest

Modification – Dumbbell single-arm row:

• If you feel one side doing all the work, try a single-arm row and focus on improving your quality of movement.

Jack knife

Target: Core, rectus abdominis, hip flexors.

Modification – Bent-knee v-sit:

• Regress this movement with bent-knee v-sits.
• Your abdominals and hip flexors will continue to feel the burn as you progress to jack knifes.

Scissor kicks

Target: Core, hip flexors

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.

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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

Rope pulls

Target: Core, rectus abdominis

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.

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.