Phase 3 Intermediate: Day 1 Phase 3 Intermediate: Day 1

This tutorial covers every exercise you'll be doing on day 1 across the three weeks of phase 3. 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.

Barbell alternating reverse lunge

Target: Glutes, quads, hamstrings, core

Modification – Barbell forward static lunge:

• If you have difficulty stabilizing with the reverse lunge, use the static lunge to work the same muscles.

Barbell sumo deadlift

Target: Hamstrings, glutes, lower back, adductors

Dumbbell box front squat

Target: Legs, lower back

Leg presses (high)

Target: Glutes, hamstrings

Modification – Dumbbell deadlift:

• The conventional deadlift follows a similar movement pattern, but without the machine.

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.

Squat hold

Target: Legs

Squat pulse

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Dumbbell alternating reverse lunge + rainbow press

Target: Legs, shoulders, triceps, core

Walkouts

Target: Full body

Dumbbell squat alternating pivot press

Target: Full body

Mountain climbers

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

Modification:

• Bring down the speed and step it out.

Dumbbell alternating clean + press

Target: Full body

Static lunge + dumbbell curl

Target: Quads, glutes, hamstrings, biceps

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

• Take it slow and take longer rests between reps if needed.

Dumbbell burpee (no push-up)

Target: Full body

Dumbbell squat curl + press

Target: Quads, hamstrings, glutes, biceps, shoulders

Modification:

• Remove the press and just do a dumbbell squat and curl until you're ready.

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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

Scissor kicks

Target: Core, hip flexors