Phase 1 Intermediate: Day 4 Phase 1 Intermediate: Day 4

This tutorial covers every exercise you'll be doing on day 4 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 4 each week.

Barbell hip thrust

Target: Glutes, hamstrings, core

Modification – Barbell single-leg hip thrust:

• If you're feeling hip thrusts more on one side than the other, use the single-leg variation to level up your weaker side.

Barbell box squat

Modification – Bulgarian split squat:

• If you feel unbalanced with the bar on your shoulders, try this unilateral exercise with a lighter load and focus on quality hip movement.

Dumbbell single-leg staggered RDL

Target: Hamstrings, glutes, lower back

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 4 workouts feeling fresh.

Dumbbell bench step-ups

Target: Glutes, quads, hamstrings, calves

Modification – Dumbbell forward lunge:

• If you don't have a suitable bench or box, you can hit similar muscle groups with forward lunges.

Squat hold

Target: Legs

Dumbbell lateral bench step-up

Target: Legs

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Perform bodyweight squats until you're ready to pulse.

Alternating dumbbell side lunge

Target: Glutes, quads, hamstrings, hip abductors and adductors

Modification – Bulgarian split squat:

• If the lateral movement is difficult to stabilize, Bulgarian split squats will help you work on hip strength, mobility and stability.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

• Drop the weight down or perform these with just your bodyweight.