Phase 3 Advanced: Day 4 Phase 3 Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 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 4 each week.

Barbell close-grip bench press

Target: Triceps, chest, shoulders

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.

Landmine Meadows row

Target: Upper back, biceps, forearms

Modification – Single-arm pronated-grip row:

• If you're having difficulty setting up the landmine, this dumbbell variation will hit similar muscle groups.

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

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.

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 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 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.

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 sit-up + press

Target: Abdominals, shoulders

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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

Plank get-ups

Target: Core, shoulders, triceps, chest

Modification:

• Holding a low plank will still work your shoulders and core, until you build the strength for the get-ups.
• You may also hold a low plank in between reps for an extended active rest.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.

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.

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.

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

Mountain climbers

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

Modification:

• Bring down the speed and step it out.