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

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

Barbell front squat

Target: Quads, glutes, core, hamstrings

Modification – Dumbbell front squat:

• Use dumbbells to get your shoulder and elbow positioning right before returning to a barbell.

Barbell bench hip thrust

Target: Glutes, hamstrings, core

Modification – Dumbbell bench hip thrust:

• If you're not comfortable using a barbell, try this dumbbell variation first.

Bulgarian split squat

Target: Glutes, quads, hamstrings, core

Modification – Alternating dumbbell step-up:

• Can't nail the Bulgarian position? Step-ups will target similar muscle groups.

Dumbbell single-leg RDL

Target: Hamstrings, glutes, lower back, core

Modification – Dumbbell Romanian deadlift:

• Keep working on the two-legged version until you're comfortable to do it on a single leg.
• You may also use your opposite leg in a kickstand position to assist you.

Dumbbell Romanian deadlift

Target: Hamstrings, glutes, lower back

Modification – Weighted hip thrust:

• Hit your posterior chain while on the floor. Ensure you're using a solid weight.

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 goblet squat

Target: Quads, hamstrings, glutes, calf muscles

Modification – Bodyweight squats:

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

Dumbbell back squat

Target: Legs, lower back

Dumbbell calf raise pulses

Target: Calves

Elevated calf raises

Target: Calves

Modification – Dumbbell calf raise:

• If you don't have access to a bench or step, keep your feet on the ground.

Dumbbell suitcase squat

Target: Legs