Project Athlete Phase I
The Standard
Bodybuilding, General FitnessPHASE I — FOUNDATION Weeks 1–4
Welcome to Project Athlete.
Phase I is about building the foundation for the next 12 weeks. Before we push load, volume, and conditioning, we're going to establish movement quality, rebuild work capacity, and create an aerobic base that allows you to recover and perform.
The goal isn't to see how much weight you can move or how exhausted you can get.
The goal is to train like an athlete again.
Over the next four weeks, we'll focus on:
Rebuilding quality movement patterns Developing strength through controlled, high-quality volume Maintaining speed and explosive intent Building aerobic capacity through Zone 2 conditioning Improving trunk strength and stability Increasing overall work capacity Preparing your joints and tissues for the heavier work ahead
Most working sets will stay around RPE 6–8, leaving 2–4 quality reps in reserve. No missed reps. No grinders. Every rep should be performed with intent.
Week 4 will serve as a deload, allowing fatigue to come down before we transition into Phase II.
Don't chase numbers during this phase.
Own the movement. Build the engine. Stack quality sessions.
This is the foundation.
Move well. Get strong. Stay athletic.
PROJECT ATHLETE
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: World's Greatest Stretch x5/side 90/90 Hip Rotations x10 Band Pull Apart x20 Band External Rotation x15 Scap Push-ups x15 Glute Bridge x15 Dead Bug x10 Finish with: Medicine Ball Chest Throw (Upper Days) 3x3 Broad Jump (Lower Days) 3x3
B
Bench Press
4 x 6 @ 7
C
Weighted Strict Pullup
4 x 6 @ 7
D
Incline DB Bench Press
3 x 10
E
Chest-Supported DB Row
3 x 10
F
Standing Landmine Press
3 x 8
G1
DB Lateral Raise
3 x 15
G2
Rear Delt Flyes
3 x 15
G3
Band Face Pull
3 x 20
H
Farmers carry
4 x 50
Circuit
A
45-60 minutes Heart Rate 130-145 bpm Choose: Incline Walk Bike Rower Outdoor Walk
Circuit
B
10-15 minutes Hip Flexors Thoracic Spine Hamstrings Ankles Shoulders
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: World's Greatest Stretch x5/side 90/90 Hip Rotations x10 Band Pull Apart x20 Band External Rotation x15 Scap Push-ups x15 Glute Bridge x15 Dead Bug x10 Finish with: Medicine Ball Chest Throw (Upper Days) 3x3 Broad Jump (Lower Days) 3x3
B
Safety Bar Squat
4 x 6 @ 7
C
Romanian Deadlift
3 x 8
D
Walking Lunges
3 x 20
E
Reverse Hyperextension
3 x 15
F
Leg Extension
2 x 20
G
Calf Raise
4 x 15
H
Ab Wheel
4 x 10
I
Front Rack Carry
3 x 40
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: World's Greatest Stretch x5/side 90/90 Hip Rotations x10 Band Pull Apart x20 Band External Rotation x15 Scap Push-ups x15 Glute Bridge x15 Dead Bug x10 Finish with: Medicine Ball Chest Throw (Upper Days) 3x3 Broad Jump (Lower Days) 3x3
B
Standing DB Press
4 x 8
C
Neutral Grip Lat Pulldown
4 x 10
D
Weighted Dips
3 x 8
E
Seated Cable Row
3 x 12
F
Incline Cable Fly
3 x 15
G
Machine Lat Raise
4 x 15
H
Rear Delt Machine
3 x 20
I1
Alternating DB Hammer Curl
3 x 12
I2
Tricep Rope Pulldowns
3 x 15
J
Suitcase Carry
3 x 60
Circuit
K
10 minute incline walk
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: World's Greatest Stretch x5/side 90/90 Hip Rotations x10 Band Pull Apart x20 Band External Rotation x15 Scap Push-ups x15 Glute Bridge x15 Dead Bug x10 Finish with: Medicine Ball Chest Throw (Upper Days) 3x3 Broad Jump (Lower Days) 3x3
B
Trap Bar Deadlift
3 x 6
C
Bulgarian Split Squat
3 x 10
D
Hack Squat
3 x 12
E
Hamstring Curl
3 x 15
F
Reverse Sled Drag
4 x 40
Circuit
G
Dead Bug x 12 Pallof Press x 12 Side Plank x :30 3 Rounds
Nick Whitmer
Director of Performance
Matt Heath
Strength and Conditioning Coach
