Phase 4 Intermediate: Day 5 Phase 4 Intermediate: Day 5

This tutorial covers every exercise you'll be doing on day 5 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 5 each week.

Barbell flat bench press

Target: Chest, shoulders, triceps

Modification – Dumbbell bench press:

• If you feel unbalanced with the bar, try the movement with dumbbells instead.

Landmine Meadows row

Target: Upper back, biceps, forearms

Modification – Single-arm pronated-grip row:

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

Landmine T-bar row

Target: Upper back, lats, biceps

Modification – Dumbbell T-bar row:

• If you have difficulty setting up the landmine, grab a heavy dumbbell to work similar muscle groups.

Dumbbell lateral raise

Target: Shoulders, chest

Modification – Dumbbell incline lateral raise:

• If you tend to start using momentum, switch to an incline raise.

Dumbbell incline Y raise

Target: Shoulders, upper 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 5 workouts feeling fresh.

Dumbbell incline bicep curl

Target: Biceps

Modification – Standing dumbbell curl:

• If you feel shoulder strain using the incline, go vertical for a standing curl.

Dumbbell incline hammer curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the incline puts too much strain on your shoulders or elbows, switch to a standard hammer curl.

Ezy bar standing curls

Target: Biceps, chest

Modification – Dumbbell concentrated curls:

• If you get carried away with momentum on curls, use this variation to lock yourself into position.

Dumbbell wide bicep curl

Target: Biceps, forearms

Zottman curls

Target: Biceps

Modification – Dumbbell hammer curls:

• If the rotational movement is tough on your wrists, swap in a standard hammer curl.

Dumbbell kickbacks

Target: Triceps

Modification – Dumbbell skull crushers:

• If you're not feeling a strong triceps contraction, switch to skull crushers with a greater range of motion.

Dumbbell overhead tricep extension

Target: Triceps, shoulders

Bench dips

Target: Triceps, chest, shoulders

Modification – Elevated close-grip push-up:

• If dips don't agree with your shoulders, opt for a close-grip push-up to target your triceps and chest.

Standing tricep extension

Target: Triceps, shoulders, core

Modification – Dumbbell kickbacks:

• If you can't bring the dumbbell overhead, use the kickbacks to hit the triceps.

Slam ball slam

Target: Full body

Modification – Halo slam:

• Don't have a slam ball? Hold a dumbbell and perform this movement at a similar intensity.

Slam ball rotational slam

Target: Full body

Modification – Dumbbell devil press:

• If you don't have a slam ball, devil presses are a great cardio exercise that also require a hinging motion.

Jumping jacks

Target: Full body

Dumbbell devil press

Target: Full body

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.

Dumbbell reverse row + curl

Target: Upper back, biceps, forearms

Dumbbell burpee curl + press

Target: Full body, biceps, shoulders

Dumbbell single-arm overhead carry

Target: Full body, core