Phase 4 Beginner: Day 1 Phase 4 Beginner: Day 1

This tutorial covers every exercise you'll be doing on day 1 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 1 each week.

Smith bar bent-over row

Target: Upper back, arms

Modification – Cable bent-over row:

• If you don't have a smith bar, substitute it for a bent-over row using D handles.

Machine chest press

Target: Chest, shoulders

Modification – Barbell flat bench press:

• If you find the machine limits your movement, try a bench press where you have more control of the setup.

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 1 workouts feeling fresh.

Inverted row (beginner)

Target: Upper back, lats, biceps

YTW front raise

Target: Shoulders, upper back

Lat pulldown

Target: Lats, shoulders, back

Modification – Dumbbell bench pull-over:

• If you don't have access to a pulldown machine, grab a bench and dumbbells to work the same muscles.

Standing chest cable flys

Target: Chest, shoulders

Modification – Push-up:

• Cable machine taken? Hit the floor for push-ups with a wide grip to target your pecs.

Walkouts

Target: Core muscles, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – Plank shoulder tap:

• Continue working your core and shoulders with plank shoulder taps.

Alternating Arnold press

Target: Shoulders, chest

Modification – Dumbbell seated Arnold press:

• Stick to this variation if you struggle to stabilize or perform even presses with the alternating exercise.

Dumbbell incline flys

Target: Chest, shoulders

Bench push-up (on knees)

Target: Triceps, chest, anterior deltoids, core

Dumbbell single-arm overhead carry

Target: Full body, core

Low-impact burpee

Target: Full body

Leg raises

Target: Lower abdominals, hip flexors, lower back

Modification – Reverse crunch:

• Bring the knees in with a reverse crunch to still hit the lower abdominals.

Dumbbell curl + reverse press

Target: Biceps, triceps, shoulders

Jumping jacks

Target: Full body

Step-out half burpee

Target: Full body

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

• Reduce the intensity by dropping the weight and keeping your heels down.

Running on the spot

Target: Full body

Dumbbell thrusters

Target: Quads, hamstrings, glutes, shoulders, triceps

Modification – Dumbbell back squat:

• First, try reducing the weight or dropping down to a single-dumbbell.
• Otherwise, dumbbell back squats will continue to power your legs.

Sit-up

Target: Core, rectus abdominis, obliques.

Modification – Crunch:

• Switch to a crunch for an easier movement that still targets your abdominals.

Plank

Target: Core, shoulders

Modification:

• To reduce the tension in your elbow joints come down to the forearms.