Phase 4 Advanced: Day 2 Phase 4 Advanced: Day 2
Centr Team
06 Feb 2024
This tutorial covers every exercise you'll be doing on day 2 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 2 each week.
Barbell stiff-leg deadlift
Target: Hamstrings, glutes, lower back
Dumbbell alternating reverse lunge + pulse
Target: Legs
Dumbbell single-leg elevated glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell elevated glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell Bulgarian split squat + pulse
Target: Legs
Dumbbell suitcase squat
Target: Legs
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 single-leg calf raise
Target: Calves
Dumbbell calf raise pulses
Target: Calves
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.
