Phase 2 Beginner: Day 3 Phase 2 Beginner: Day 3

This tutorial covers every exercise you'll be doing on day 3 across the three weeks of phase 2. 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 3 each week.

Smith bar back squat

Target: Legs

Modification – Cable goblet squat:

• If you don't have a Smith bar, the cable goblet squat is a great alternative that will help you progress to free weights.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

Dumbbell glute bridge hold

Target: Glutes, hamstrings, 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 3 workouts feeling fresh.

Dumbbell alternating shallow reverse lunge

Target: Legs

Alternating dumbbell forward lunge

Target: Glutes, quads, hamstrings, core

Modification – Bulgarian split squat:

• This static variant will help you build greater hip stability if you struggle with control.

Clamshell

Target: glutes, hip abductors, hip adductors

Modification – Sumo squat:

• The sumo squat targets similar muscles, both sides at a time.

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.

Fire hydrants

Target: Glutes

Modification – Clamshell:

• Take the pressure off your wrists with clamshells.

Dumbbell calf raise pulses

Target: Calves

Machine calf raise

Target: Calves, core

Modification – Dumbbell calf raise:

• Can't access the calf raise machine? Get those muscles working with dumbbells instead.