Phase 2 Intermediate: Day 4 Phase 2 Intermediate: Day 4

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

Barbell full deadlift

Target: Back, glutes, lats, quads, hamstrings

Modification – Barbell hip thrust:

• If deadlifts strain your lower back, use hip thrusts to isolate and strengthen the hip hinge movement.

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, lower back

Dumbbell glute bridge

Target: Glutes, hamstrings, lower back

Dumbbell calf raise pulses

Target: Calves

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 4 workouts feeling fresh.

Dumbbell lateral bench step-up

Target: Legs

Dumbbell sumo squat

Target: Legs, adductors

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.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Dumbbell supported Bulgarian split squat

Target: Legs

Dumbbell curtsy lunge

Target: Quads, hamstrings, glutes, calf muscles

Modification:

• Reduce the intensity by performing the movement without weights.
• Come down to depth that feels comfortable for you.

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.