Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2

This tutorial covers every exercise you'll be doing on day 2 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 2 each week.

Barbell back squat

Modification – Barbell box squat:

• Use this alternative to build up good form and squat depth.

Romanian deadlift

Target: Hamstrings, back, core

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

Dumbbell split squat + pulse

Target: Legs, core

Dumbbell suitcase squat

Target: Legs

Dumbbell single-leg RDL to high knee

Target: Legs

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

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 single-leg calf raise

Target: Calves

Dumbbell calf raise pulses

Target: Calves

Dumbbell bent-knee calf raise

Target: Calves

Elevated calf raises

Target: Calves

Modification – Dumbbell calf raise:

• If you don't have access to a bench or step, keep your feet on the ground.