Phase 3 Advanced: Day 5 Phase 3 Advanced: Day 5

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 sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Dumbbell lateral bench step-up

Target: Legs

Dumbbell sumo squat

Target: Legs, adductors

Barbell single-leg deadlift

Target: Hamstrings, back, core

Modification – Romanian deadlift:

• If you're struggling to lift without rotating your torso, a Romanian deadlift will help you build up a stronger hinge movement.

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.

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.

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Squat hold

Target: Legs

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell single-leg glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell glute bridge hold

Target: Glutes, hamstrings, lower back