Phase 1 Intermediate: Day 1 Phase 1 Intermediate: Day 1
Centr Team
02 Feb 2024
This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 1. 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.
Leg presses (medium)
Target: Glutes, quads, hamstrings, calves, core
Modification – Dumbbell deadlift:
- The conventional deadlift follows a similar movement pattern, but without the machine.
Smith bar RDL
Target: Glutes, hamstrings, lower back
Modification – Cable Romanian deadlift:
- If you don't have a smith bar, substitute it for a Romanian deadlift using a rope attachment.
Dumbbell split squat
Target: Legs, core
Dumbbell glute bridge
Target: Glutes, hamstrings, lower back
Dumbbell calf raise
Target: Calves
Modification – Dumbbell front squat:
- You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.
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.
Dumbbell suitcase squat
Target: Legs
Dumbbell goblet squat
Target: Quads, hamstrings, glutes, calf muscles
Modification – Bodyweight squats:
- Drop the weight down or perform these with just your bodyweight.
Dumbbell good morning
Target: Hamstrings, glutes, lower back
Dumbbell sumo squat
Target: Legs, adductors
