This phase is all about building on the strength and consistency you created over the last 6 weeks without losing the athletic side of your training.

You’ll notice some of the key lifts stayed in the program intentionally. We’re not reinventing the wheel every month. The goal is to continue progressing your squat, deadlift, presses, and hip hinge patterns while introducing new movements, power work, carries, jumps, and conditioning to keep you athletic, mobile, and strong.

This phase is designed to help you:

* Build lean muscle
* Improve overall athleticism
* Increase strength and power
* Improve conditioning and endurance
* Stay healthy and durable long term

You’ll start each session with explosive power work, continue focusing on progressive overload during your main lifts, and prioritize Zone 2 weekly for recovery, cardiovascular health, and longevity.

Weekly Split

Day 1: Lower Body Strength
Day 2: Zone 2 (30–45 min)
Day 3: Upper Body Strength
Day 4: Zone 2 (30 min)
Day 5: Athletic Full Body
Day 6: Hybrid Strength + Zone 2
Day 7: Active Recovery / Mobility / Walk

The workouts are the stimulus.
But the habits outside the gym are what will drive the results.

Non-Negotiables

* Minimum 120 oz water daily
* Hit daily step goal consistently - 10K
* Hit macros within ±10g
* Prioritize 7–9 hours of sleep nightly
* Minimum 90 minutes of Zone 2 cardio weekly
* Train with intent and focus on progress over perfection

The goal here isn’t just to look strong.
It’s to move well, perform better, recover harder, and feel athletic for the long haul.

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