Stephanie Sanzo, known widely as a powerhouse in the fitness world, has helped redefine strength training for women. Through her BUILD program, particularly in Week 2 Phase 2 (W2P2), she provides a smart, science-backed approach to lifting that emphasizes progressive overload, technique, and mindset. Whether you’re just stepping into the gym or have years of experience, W2P2 of the BUILD program offers a comprehensive structure for strength and physique development.
In this article, we’ll break down key lifting tips inspired by Stephanie Sanzo’s BUILD W2P2, focusing on form, volume, recovery, and motivation.
1. Master the Basics—Then Add Intensity
Stephanie is a big believer in nailing the fundamentals. During Week 2 Phase 2, you’ll revisit compound lifts such as:
- Deadlifts
- Back squats
- Hip thrusts
- Bent-over rows
- Overhead presses
The emphasis here is not on lifting the heaviest weight possible but rather on improving form, control, and range of motion. One of Stephanie’s key mantras is: “Earn your progression.”
Tip:
Take time to record your lifts and assess your movement patterns. Ensure your core is braced, your spine is neutral, and you’re engaging the right muscles. Quality reps always trump heavy, sloppy reps.
2. Tempo Training to Build Strength and Stability
One standout technique in W2P2 is tempo lifting. Stephanie incorporates specific tempos—like 3-second eccentrics (lowering phase) or pauses at the bottom of squats—to improve stability and control.
For example:
- 3-0-1 tempo squats = 3 seconds down, 0 seconds pause at the bottom, 1 second up.
Tip:
Tempo training increases time under tension, helping you build both muscle and mind-muscle connection. This type of lifting demands focus and discipline, but the results are worth it. Slow down, feel every part of the rep, and don’t rush through your sets.
3. Build Volume Gradually
In Week 2 Phase 2, the volume starts to climb. Stephanie balances intensity with volume through:
- Supersets
- Accessory lifts
- Higher rep ranges (10–15 reps)
This progressive increase encourages hypertrophy (muscle growth) while building endurance.
Tip:
Track your sets and reps. Don’t jump from 3 sets to 6 in a week. Let your body adapt gradually. Volume isn’t just about doing more—it’s about doing it with purpose and precision
4. Prioritize Posterior Chain Strength
Stephanie places strong emphasis on developing the posterior chain—glutes, hamstrings, and back—during W2P2. Movements like Romanian deadlifts, glute bridges, and pull-throughs are staples.
Why the focus? Because posterior strength improves posture, power, and protects you from injury.
Tip:
When doing glute-focused movements, avoid letting your lower back take over. Tuck your pelvis slightly, drive through your heels, and squeeze your glutes at the top. Use resistance bands or light weights to dial in your technique before adding load.
5. Push, Pull, Lower, Upper—The Balanced Split
BUILD’s structure in W2P2 follows a smart upper/lower and push/pull split. This ensures that every major muscle group gets worked evenly across the week.
Example split:
- Day 1: Lower Body Strength
- Day 2: Upper Push (Shoulders/Triceps/Chest)
- Day 3: Lower Glutes & Hamstrings
- Day 4: Upper Pull (Back/Biceps)
Tip:
Stick to a split long enough to see improvements. Jumping from program to program limits your ability to track progress and develop muscular symmetry. Trust the process and let the program work for you.
6. Mindset Is a Muscle—Train It Too
One of the most powerful aspects of training with Stephanie is her focus on mental strength. Week 2 Phase 2 isn’t just about lifting heavier—it’s about lifting smarter and staying consistent.
You might feel fatigued, mentally drained, or unmotivated. That’s part of the journey. Stephanie encourages lifters to push through barriers with intent and belief.
Tip:
Write down your why. On tough days, remind yourself why you started. Create a short mantra to repeat before a big lift, like: “I am strong. I am focused. I can do this.” The mind leads, the body follows.
7. Use RPE and Listen to Your Body
W2P2 often incorporates RPE-based lifting (Rate of Perceived Exertion). Stephanie teaches how to auto-regulate your lifts based on how you feel that day.
An RPE of 8 means you probably had 2 more reps in the tank. This system allows for intensity without overtraining.
Tip:
If your body is feeling run down, don’t be afraid to scale back. Replace a barbell with dumbbells, reduce volume, or prioritize recovery. Sustainability wins over intensity every time.
8. Warm Up with Intention
Stephanie’s BUILD warm-ups are functional and movement-based—not just about hopping on a treadmill.
Dynamic warm-up examples:
- Glute activation with bands
- Bodyweight squats
- Hip openers
- Scapular retractions
Tip:
Warm-ups should prep the body for that day’s specific session. Don’t skip it or treat it as optional. A 10-minute proper warm-up can dramatically improve your session’s effectiveness and safety.
9. Nutrition & Recovery Matter More Than You Think
No program, no matter how smart, works without recovery and fuel. Stephanie reminds us constantly: “You can’t out-train poor recovery.”
Tip:
- Get at least 7–8 hours of sleep.
- Eat enough protein to support muscle repair (aim for ~1.6–2.2g per kg of bodyweight).
- Incorporate mobility or rest days between sessions.
10. Celebrate Strength, Not Just Aesthetics
One of Stephanie Sanzo’s most important messages is this: Strength is beautiful. Strength is empowering.
The BUILD program, especially in W2P2, shifts focus from “shrinking” to building. It’s not about a number on the scale—it’s about what your body can do.
Tip:
Take progress photos, keep a lifting journal, and celebrate non-scale victories—like hitting a new PR, lifting pain-free, or nailing your form. These are the real milestones that matter.
Final Thoughts
Week 2 Phase 2 of Stephanie Sanzo’s BUILD program is a challenge—but it’s also a transformation. It demands dedication, focus, and patience. But if you follow the structure, apply these tips, and trust the process, you’ll see real results—in both body and confidence.
Whether you’re pushing a new squat PR, working on glute strength, or mastering tempo lifts, remember: Consistency beats perfection. Show up, lift smart, and give it your best. That’s what Stephanie Sanzo would want you to do.
