Phase 3 Intermediate: Day 2 Phase 3 Intermediate: Day 2

This tutorial covers every exercise you'll be doing on day 2 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 2 each week.

Barbell bent-over row

Target: Shoulders, back, chest, core

Modification – Dumbbell chest-supported row:

• If you have trouble holding form on bent-over rows, a chest-supported row will hit smiliar angles without so much load on your hamstrings and back.

Barbell incline bench press

Target: Chest, shoulders

Modification – Dumbbell incline bench press:

• Using dumbbells will help you try out hand positioning, without requiring a spotter.

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 2 workouts feeling fresh.

Assisted chin-ups

Target: Lats, biceps, forearms upper back

Assisted neutral grip pull-ups

Target: Biceps, forearms, lats

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.

Dumbbell seated neutral shoulder press

Target: Shoulders, triceps

Dumbbell seated supinated shoulder press

Target: Shoulders, triceps

Dumbbell shrugs

Target: Shoulders, traps

Dumbbell kneeling Arnold press

Target: Shoulders, triceprs, upper chest, upper back

Arnold press

Target: Shoulders, anterior, lateral and posterior deltoids

Modification – Alternating Arnold press:

• Take a pause between reps for longer recovery period.

Dumbbell power clean + squat

Target: Full-body

Modification – Dumbbell back squat:

• Keep focus on just the squat.

Dumbbell underhand-grip bent-over row

Target: Upper back, lats, biceps, forearm

Dumbbell swings

Target: Hamstrings, quads, pecs and chest, traps, shoulders, abs

Modification – Weighted hip thrust:

• Regress by coming down to the floor.
• Weighted hip thrusts will also power your posterior chain (glutes, hamstrings, lower back).
• Try to keep the movement short and powerful for maximum effect.

Crunch

Target: Core, rectus abdominis, hip flexors

Modification:

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

Dumbbell alternating reverse lunge + rainbow press

Target: Legs, shoulders, triceps, core

Dumbbell single-arm overhead carry

Target: Full body, core

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.

Dumbbell squat alternating pivot press

Target: Full body

Alternating front lunge + bicep curl

Target: Quads, glutes, hamstrings, biceps

Dumbbell plank drag

Target: Core, rectus abdominis, obliques, transverse abdominis, shoulders, arms

Modification – High plank hold:

• Holding a high plank will still work your core and shoulders.

Bicycles

Target: Core, hip flexors, quads, glutes

Modification – Russian twist:

• Russian twists will work the same muscles but are a simpler movement.