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

This tutorial covers every exercise you'll be doing on day 2 across the three weeks of phase 2. 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 stiff-leg deadlift

Target: Hamstrings, glutes, lower back

Dumbbell alternating reverse lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification – Split squat:

• Focus on one leg at a time.

Squat hold

Target: Legs

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Modification – Alternating dumbbell step-up:

• Can't nail the Bulgarian position? Step-ups will target similar muscle groups.

Dumbbell calf raise

Target: Calves

Modification – Dumbbell front squat:

• You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.

Dumbbell calf raise pulses

Target: Calves

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 glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back

Dumbbell suitcase squat

Target: Legs

Dumbbell back squat

Target: Legs, lower back

Dumbbell front squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weights and work on your form with bodyweight squats.