Phase 3 Intermediate: Day 4 Phase 3 Intermediate: Day 4

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

Romanian deadlift

Target: Hamstrings, back, core

Modification – Dumbbell single-leg deadlift:

• If you find it hard to get good range of movement, try the dumbbell single-leg deadlift to build up your range without the bar limiting you.

Leg presses (low)

Target: Glutes, quads, hamstrings, calves, core

Modification – Dumbbell deadlift:

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

Dumbbell single-leg bench hip thrust

Target: Glutes, hamstrings, quads

Dumbbell bench hip thrust

Target: Glutes, hamstrings, quads, 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 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.

Dumbbell goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

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 suitcase squat

Target: Legs

Dumbbell goblet squat + pulse

Target: Legs

Dumbbell calf raise

Target: Calves

Modification – Dumbbell front squat:

• You can use a machine calf raise to achieve a greater range of motion, or switch to front squats to build up calf strength.

Dumbbell calf raise pulses

Target: Calves

Machine calf raise

Target: Calves, core

Modification – Dumbbell calf raise:

• Can't access the calf raise machine? Get those muscles working with dumbbells instead.