Phase 3 Advanced: Day 1 Phase 3 Advanced: Day 1

This tutorial covers every exercise you'll be doing on day 1 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 1 each week.

Barbell bent-over row

Target: Shoulders, back, chest, core

Modification – Dumbbell chest-supported row:

• If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.

Landmine thruster (bar only)

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 thruster

Target: Full body

Modification – Dumbbell thrusters:

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

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 incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

Dumbbell seated rear flys

Target: Shoulders, chest

Modification – Dumbbell rear raise:

• The standing raise is an alternative if you have issues with seated positioning.

Dumbbell incline flys

Target: Chest, shoulders

Modification – Dumbbell floor chest fly:

• If you don't have an incline bench, perform the move on a flat bench or the floor.

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 1 workouts feeling fresh.

Band-resisted push-up

Target: Chest, shoulders, triceps, back, core

Modification – Push-up:

• Resistance too challenging? Work on regular push-ups with a slow downward phase to build up strength and control.

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.

Bent-over wide row

Target: Back, lats, rhomboids, rear deltoids

Modification – Isometric dumbbell row:

• If you're in the early stages of building the strength in your back, you can rotate your shoulders closer to your body and take each side at a time.

Barbell rollout

Target: Abdominals, shoulders, triceps

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.

Weighted scissor kicks

Target: Core, rectus abdominis, obliques, hip flexors

Modification:

• To regress, drop down the weight.
• If this is still too difficult, support yourself with your elbows and hands on the floor behind you.

Dumbbell plank drag

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – High plank hold:

• Holding a high plank will still work your core and shoulders.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

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