Phase 4 Advanced: Day 4

This tutorial covers every exercise you'll be doing on day 4 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 4 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.

Dumbbell close-grip bench press

Target: Triceps, chest, shoulders

Dumbbell bent-over row

Target: Back, latissimus dorsi, rhomboids, trapezius, biceps

Modification – Isometric dumbbell row:

Perform the rows one at a time to give the other side a longer break in between reps.

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 4 workouts feeling fresh.

Barbell clean + press

Target: Full body

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

Keep focus on just the squat.

Barbell rollout

Target: Abdominals, shoulders, triceps

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Scissor kicks

Target: Core, hip flexors

Plank superman

Target: Core, shoulders, lower back

Bent-knee v-sit

Target: Rectus abdominis, obliques, hip flexors

Modification – Reverse crunches:

The reverse crunch takes pressure off the top part of your abdominals.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

Take pressure off the hip flexors with bent-knee v-sits.

Rope pulls

Target: Core, rectus abdominis

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

Try slowing down your crawl and dropping your knees between reps first.
Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.