Phase 4 Advanced: Day 1 Phase 4 Advanced: Day 1

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

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Landmine Meadows row

Target: Upper back, biceps, forearms

Modification – Single-arm pronated-grip row:

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

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Dumbbell floor chest fly

Target: Chest, anterior deltoids

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.

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.

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.

Dumbbell bench pull-over

Target: Upper back, chest, triceps

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Side plank

Target: Core, shoulders

Burpee (no push-up)

Target: Full body

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

Dumbbell step-back swing + forward lunge

Target: Hamstrings, glutes, quads, core

Dumbbell half jacks + press

Target: Full body

Modification – Dumbbell half jack steps + press:

• Take out the impact.

Walkouts

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

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Forearm plank

Target: Core, shoulders

Leg switches

Target: Core, legs