Phase 2 Intermediate: Day 5 Phase 2 Intermediate: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Dumbbell seated Arnold press

Target: Shoulders, chest

Modification – Dumbbell single-arm seated press:

• If you're struggling to control one side, use a single-arm press to build strength and control on your weaker side.

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.

Cable machine single-arm lateral raise

Target: Shoulders, upper back

Modification – Dumbbell incline lateral raise:

• If one side is weaker, switch to dumbbells, lighten the load and focus on controlling the movement.

Cable standing rear flys

Target: Shoulders, upper back

Modification – Dumbbell seated rear flys:

• The seated variation with dumbbells will help you nail the movement pattern.

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 5 workouts feeling fresh.

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the rotational movement is tough on your wrists, swap in a standard hammer curl.

Standing tricep extension

Target: Triceps, shoulders, core

Modification – Dumbbell kickbacks:

• If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.

Dumbbell hammer curls

Target: Biceps

Modification – Dumbbell tension hammer curls:

• If you have trouble feeling the bicep contraction, try a tension curl and zoom in on the squeeze.

Standing cable curl

Target: Biceps

Modification – Standing dumbbell curl:

• If the machine is pulling you in on the downward movement, switch to dumbbells and a lighter weight to work on getting stronger with slow, controlled curls.

Cable machine underhand-grip tricep extension

Target: Triceps, lats, biceps

Modification – Dumbbell kickbacks:

• Grab your dumbbells to work the same muscles without cables.

Slam ball squat + throw

Target: Full body

Modification – Dumbbell thrusters:

• If you don't have a slam ball, try this dumbbell alternative instead.

Slam ball walkout + slam

Target: Full body

Modification – Dumbbell burpee (no push-up):

• Keep the intensity up without the slam ball.

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.

Cross-body mountain climbers

Target: Shoulders, hamstrings, core, triceps, quads

Modification – Mountain climbers:

• Bring down the intensity and complexity with mountain climbers.
• You can also step it out if the impact is too much.

Dumbbell single-arm overhead carry

Target: Full body, core

Scissor kicks

Target: Core, hip flexors

Mountain climbers

Target: Core, rectus abdominis, obliques, hip flexors, shoulders, chest, triceps

Modification:

• Bring down the speed and step it out.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Squat jump

Target: Quads, hamstrings, glutes, calf muscles, core

Modification:

• Remove the impact and do a squat to calf raise.

Flutter kicks

Target: Lower abs, hip flexors, quads

Modification – Bent-knee v-sit:

• Take pressure off the hip flexors with bent-knee v-sits.

Plank shoulder taps

Target: Core, shoulders

Modification – Plank:

• To regress, try this movement on your knees.
• Otherwise, continue engaging similar muscle groups by holding a plank.