Phase 3 Advanced: Day 2 Phase 3 Advanced: Day 2

This tutorial covers every exercise you'll be doing on day 2 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 2 each week.

Dumbbell back squat + pulse

Target: Legs, lower back

Romanian deadlift

Target: Hamstrings, back, core

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

Dumbbell split squat + pulse

Target: Legs, core

Barbell single-leg hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell single-leg glute bridge:

• If you struggle with stability on one leg with a barbell, start by using dumbbells.

Barbell hip thrust

Target: Glutes, hamstrings, core

Modification – Barbell single-leg hip thrust:

• If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.

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 goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.

Dumbbell front squat

Target: Legs

Modification – Bodyweight squats:

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

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Dumbbell single-leg calf raise

Target: Calves

Dumbbell calf raise pulses

Target: Calves

Dumbbell bent-knee calf raise

Target: Calves

Elevated calf raises

Target: Calves

Modification – Dumbbell calf raise:

• If you don't have access to a bench or step, keep your feet on the ground.