Phase 4 Advanced: Day 5 Phase 4 Advanced: Day 5
Centr Team
06 Feb 2024
This tutorial covers every exercise you'll be doing on day 5 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 5 each week.
Barbell full deadlift
Target: Back, glutes, lats, quads, hamstrings
Barbell bench hip thrust
Target: Glutes, hamstrings, core
Modification – Barbell hip thrust:
- If you don't have a suitable bench, lay your back on the floor with your knees bent to thrust.
Dumbbell goblet squat + pulse
Target: Legs
Dumbbell single-leg RDL to high knee
Target: Legs
Dumbbell Romanian deadlift
Target: Hamstrings, glutes, lower back
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.
Donkey kicks
Target: Glutes
Modification – Single-leg glute bridge:
- Don't find these challenging or want to take the pressure off your wrists? Try single-leg glute bridges.
Dumbbell glute bridge hold
Target: Glutes, hamstrings, lower back
Dumbbell glute bridge
Target: Glutes, hamstrings, lower back
Clamshell
Target: glutes, hip abductors, hip adductors
Modification – Sumo squat:
- The sumo squat targets similar muscles, both sides at a time.
Fire hydrants
Target: Glutes
Modification – Clamshell:
- Take the pressure off your wrists with clamshells.
