Phase 4 Advanced: Day 6 Phase 4 Advanced: Day 6

This tutorial covers every exercise you'll be doing on day 6 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 6 each week.

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

Banded lateral raise

Target: Shoulders

Modification – Dumbbell lateral raise:

• If you're struggling to perform the exercise with a band, switch it out for a light dumbbell. You can do this exercise with one or both arms at a time.

Dumbbell incline rear fly

Target: Rear shoulders, upper back

Modification – Dumbbell standing rear fly:

• If you don't have an incline bench, perform the move standing.

Barbell shrugs

Target: Traps

Modification – Dumbbell shrugs:

• With a dumbbell variation you can adjust your grip to make it easier on your shoulders.

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 6 workouts feeling fresh.

Dumbbell incline hammer curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.

Dumbbell incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Standing dumbbell curl

Target: Biceps

Modification – Dumbbell concentrated curls:

• If you're not feeling the bicep contraction, zoom in with a concentrated curl.

Dumbbell incline overhead tricep extension

Target: Triceps, shoulders

Modification – Dumbbell overhead tricep extension:

• If you don't have an incline bench, perform the move standing.

Dumbbell skull crushers

Target: Triceps, lats

Modification – Dumbbell kickbacks:

• If skull crushers aggravate your elbows, switch to kickbacks to work your triceps.

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Dumbbell single-arm overhead carry

Target: Full body, core

Burpee (no push-up)

Target: Full body

Dumbbell foot fire

Target: Legs, core

Modification – Foot fire:

• If holding a dumbbell makes it hard for you to move your feet quickly, go without.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Dumbbell side steps + jabs

Target: Full body

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.

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.

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.