Phase 4 Advanced: Day 6 Phase 4 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 across the three weeks of phase 4. 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 6 each week.

Landmine thruster

Target: Full body

Modification – Dumbbell thrusters:

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

Landmine press

Target: Shoulders, triceps

Modification – Dumbbell single-arm shoulder press:

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

Landmine rainbow

Target: Shoulders, core

Modification – Dumbbell thrusters:

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

Cable machine single-arm lateral raise

Target: Shoulders, upper back

Modification – Dumbbell incline lateral raise:

• If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

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 6 workouts feeling fresh.

Ezy bar skull crushers

Target: Triceps, shoulders

Modification – Dumbbell skull crushers:

• The dumbbell skull crushers variation can be a bit easier on the elbows as you have the ability to change the grip if needed.

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Ezy bar standing curls

Target: Biceps, chest

Modification – Dumbbell concentrated curls:

• If you get carried away with momentum on curls, use this variation to lock yourself into position.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Barbell shrugs

Target: Traps

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.

Dumbbell shrugs

Target: Shoulders, traps

Dumbbell single-arm overhead carry

Target: Full body, core

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Burpee (no push-up)

Target: Full body

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

• The reverse crunch takes pressure off the top part of your abdominals.

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.