Project Athlete Phase II
The Standard
General FitnessPROJECT ATHLETE — PHASE II: BUILD
Weeks 5–8 | Athletic Bodybuilding
The foundation has been built. Now we build the athlete.
Phase II takes the movement quality, strength base, and conditioning established in Phase I and turns up the training stimulus. Loads increase, volume becomes more targeted, accessory movements evolve, and conditioning progresses—all while keeping recovery and longevity at the center of the program.
This isn't about chasing maxes or destroying yourself in the gym. It's about building a body that is strong, muscular, conditioned, and capable.
Phase II includes:
4 days of structured strength & athletic bodybuilding 2 days of programmed conditioning Progressive strength work at RPE 7–8 Increased hypertrophy volume to build and maintain muscle Explosive jumps and medicine-ball work Unilateral training and loaded carries Zone 2 aerobic development Progressive curve treadmill intervals Strategic accessory rotation Planned Week 8 deload
Phase II is where we push the load, build the frame, and expand the engine—without sacrificing movement quality or recovery.
No random workouts. No junk volume. No grinders.
Just intelligent progression built for athletes who still expect something from themselves.
MORE STRENGTH. MORE MUSCLE. A HIGHER STANDARD.
PROJECT ATHLETE — PHASE II: BUILD Same work ethic. Next level results.
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: Scap Push Up 2x10 Band Pull Apart 2x15 Incline Cuban Press 2x10 T-Spine Rotation 1x8ea
B
Bench Press
5 x 5
C
Neutral Grip Pull Up
4 x 6 @ 7
D1
Incline DB Bench Press
3 x 8
D2
Single Arm Cable Row
3 x 10
E
Half Kneeling Landmine Press
3 x 8
F1
Cable Lateral Raise
3 x 15
F2
Barbell Shrug
3 x 12
G1
Incline DB Curl
3 x 10
G2
Banded Overhead Tricep Extension
3 x 12
H
1-Arm KB Front Rack Carry
3 x 40
Circuit
A
Incline treadmill / bike / rower (( 45 minutes )) Target RPE 3–4. You should be able to speak in complete sentences. Don't obsess over a universal heart-rate number; use HR as feedback alongside breathing and RPE.
Circuit
B
Couch Stretch 2x:45 each side Adductor 2x8 each side 90/90 Hip 2x8 each side T- Spine Open 2x8 each side
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: Ankle Knee Drive 2x4 each side Worlds Greatest Stretch 1x5 each side Glute Bridge 2x10 Power: Box Jump 3x2
B
Safety Bar Squat
3 x 5
C
Romanian Deadlift
2 x 8
D
Front Foot Elevated Split Squat
2 x 8
E
Nordic Hamstring Curls
2 x 8
F1
Leg Extension
2 x 12
F2
Calf Raise
2 x 12
G1
Ab Wheel
2 x 8
G2
Reverse Hyperextension
2 x 10
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: Band Pull Apart 2×15 Scap Push Up 2×10 Cable/Band External Rotation 2×12 POWER Rotational Med-Ball Scoop Toss — 3×4 each side **Full reset between reps.
B
Seated SA DB Press
4 x 8
C1
Neutral Grip Lat Pulldown
4 x 8-10
C2
Towel Row
4 x 10
D1
Dips
3 x 8-10
D2
Incline Cable Fly
3 x 12-15
E1
Chest Supported DB Lat Raise
3 x 15
E2
Reverse Pec Deck
3 x 15-20
F1
Spider Curls
3 x 12-15
F2
Tricep Rope Pulldowns
3 x 12-15
G1
Cable Curl
2 x 15
G2
Band Crossbody Tricep Extension
2 x 15
Prep
A
PA Warm Up
5 min Walk, Bike or Row Then Complete: World's Greatest Stretch x5 each side 90/90 Hip Rotations x8 each side Sumo Squat Rotations x4 each side Finish with: Broad Jump 4x2
B
Trap Bar Deadlift
4 x 5
C
DB Reverse Lunge
3 x 8
D
Hack Squat
3 x 10
E1
Physioball Leg Curl
3 x 10
E2
Reverse Hyperextension
3 x 15
Circuit
F
10 rounds 30 sec run @ RPE 7 60 sec walk
Build more muscle. Get stronger. Expand your engine. Train for the athlete you still are. PROJECT ATHLETE — PHASE II: BUILD Same work ethic. Next level results.
Get Project Athlete Phase II
