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

This tutorial covers every exercise you'll be doing on day 2 across the three weeks of phase 4. 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.

45-degree incline bench press

Target: Upper chest, shoulders, triceps

Modification – Dumbbell flat bench press:

• You can reduce the intensity by removing the incline.

Dumbbell bench press

Target: Chest, shoulders, triceps

Barbell underhand-grip bent-over row

Target: Upper back, lats, biceps

Landmine press

Target: Shoulders, triceps

Modification – Dumbbell single-arm shoulder press:

• If you're having difficulty setting up the landmine, this dumbbell variation will hit similar muscle groups.

Landmine thruster

Target: Full body

Modification – Dumbbell thrusters:

• If you're having difficulty setting up the landmine, thrusters will hit similar muscle groups.

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 neutral grip pull-ups

Target: Biceps, forearms, lats

Assisted wide-grip pull-ups

Target: Lats, biceps, forearms

Dumbbell curl + Arnold press

Target: Biceps, shoulders, triceps

Bear crawl

Target: Shoulders, back, quads

Modification – Rocking chair:

• Try slowing down your crawl and dropping your knees between reps first.
• Otherwise, the rocking chair can help you can practice your bear stance position, while also working on your shoulder mobility.

Forearm plank

Target: Core, shoulders

Dumbbell Russian twist

Target: Obliques, rectus abdominis, hip flexors

Modification – Russian twist:

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

Dumbbell curl + reverse press

Target: Biceps, triceps, shoulders

Lateral bear crawls

Target: Core, shoulders, hips

Modification – Plank get-ups:

• If the crawl is challenging, you can still work your core and shoulders with plank get-ups.

Boat hold

Target: Rectus abdominis, obliques, core

Modification – Bent-knee v-sit:

• To avoid the hold, you can do bent-knee v-sits.

Dumbbell devil press

Target: Full body

Dumbbell step-back swing + forward lunge

Target: Hamstrings, glutes, quads, core