Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5
Centr Team
06 Feb 2024
This tutorial covers every exercise you'll be doing on day 5 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 5 each week.
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Modification – Barbell hip thrust:
- If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.
Barbell hip thrust
Target: Glutes, hamstrings, core
Modification – Dumbbell bench hip thrust:
- If you're not comfortable using a barbell, try this dumbbell variation first.
Leg presses (high)
Target: Glutes, hamstrings
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Dumbbell single-leg elevated glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell elevated glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell sumo squat
Target: Legs, adductors
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 lateral bench step-up
Target: Legs
Dumbbell lateral lunge
Target: Quads, glutes, hamstrings, adductors, abductors
Alternating curtsy lunge
Target: Glutes, quads, hamstrings, hip abductors and adductors
Form tips:
- Knees should move in line with your toes.
- Chest and eyes up, and maintain core engagement for stability.
Modification – Bulgarian split squat:
- If lateral movement patterns bother your knees, build up strength and stability with a Bulgarian split squat.
