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Neural Alchemy (Phase 1.1)

4 Weeks

Start This Plan

Neural Alchemy (Phase 1.1)

4 Weeks

Neural Alchemy (Phase 1.1)

4 Weeks

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Active Recovery (FRC)

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1		00:01:00	3		--:--
Tempo: Slow Intensity: 3/10

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Workout Plan Summary

Welcome to Phase 1.1 of Neural Alchemy! This protocol is all about strengthening your nervous system through low-rep, high-weight training. By emphasizing this approach, we aim to optimize your neural connections, enhancing your mind-body synergy and unlocking your true potential. Get ready to delve into the realm of neural supremacy and experience remarkable improvements in strength and coordination. Let's embark on this transformative journey together, forging the path to unparalleled neural prowess!

Meso 3 Micro 1: Press 1.1

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	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.							A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1	00:01:00	3		--:--	A. FRC/Warm-up
Tempo: Slow Intensity: 3/10
Notes for Max Effort/Neuro Intensity During this portion of the workout, we will be focusing on improving the nervous system this requires us to take sufficient rest periods so do not rush through these breaks you are allotted. We will be working up to a one-rep max so please make sure you take the necessary time to get warmed up if it takes more sets than what is programmed that is okay.							Max Effort/Neuro Intensity
	Bent Over Med Ball Slam	Bent Over Med Ball Slam 5 sets, 3 reps, 00:45 rest	5		3	--	00:45	Max Effort/Neuro Intensity
	Barbell Strict Press	Barbell Strict Press 5 sets, 10,8,5,5,5 reps0.02 mi , , 03:00 rest	5		10,8,5,5,5	--	03:00	Max Effort/Neuro Intensity
Load: Find 5RM Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find your 5-rep max Workout notes: RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-1-X-1 Intensity: 10
Notes for MSM During this portion of the workout we will be trying to stimulate muscle growth so time under significant tension and getting close to failure are the main objectives. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you keep good tension during each set. We will be working up to 80%-90% of your 5RM by the final set so plan your jumps in weight accordingly. If this is not your first time doing this for this cycle try to beat your previous weight on your last set by 5lbs.							MSM
	Seated Barbell Pin Press	Seated Barbell Pin Press 2 sets, 15 reps, 02:00 rest	2		15	--	02:00	MSM
	Dumbbell Floor Press	Dumbbell Floor Press 1 sets, reps, --:-- rest	1	--:--:--	--	--	--:--	alternate
Load: 80% of the previous exercise Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Use 80% of the weight from the last exercise and execute the protocol flawlessly. Workout notes: - Set pins so your elbows are at 90 degrees when you start RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-1-0 Intensity: 9/10
Notes for IRM/Metabolic During this portion of the workout, we will be working on conditioning specific muscle groups so our work-to-rest ratio needs to be the main focus. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The only type of failure that should occur is form failure from the pump being too painful not from the weight being too heavy.							IRM/Metabolic
	Leg Extensions	Leg Extensions 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1 Intensity: 9/10
	Rear Delt Pulldown	Rear Delt Pulldown 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1
	45 Degree Hip Extension	45 Degree Hip Extension 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1

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Workout Plan Summary

Active Recovery (FRC/Conditioning)

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for A. FRC Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs make sure to do the two-minute stretch maximizing tension in the stretch during this time and then right into your first round of contractions.								A. FRC
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1		00:01:00	3		--:--	A. FRC
Tempo: Slow Intensity: 3/10
Notes for Conditioning (Zone 2) During this portion of the workout, we will be working on conditioning to help drive recovery. Zone 2 training requires your HR to be 65%-75% of your max which is usually 135-145 bpm, you can estimate your own max by doing 220 - your age = Max HR estimate.								Conditioning (Zone 2)
	Sled Walk Beginner	Sled Walk 1 sets, 1 reps25 lbs00:15:00	1		00:15:00	1	25 lbs	--:--	Conditioning (Zone 2)
	Bicycling Quads / Beginner	Bicycling 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Incline Treadmill Walking Calves /	Incline Treadmill Walking 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Rowing Quads / Intermediate	Rowing 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Ski Erg	Ski Erg 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00	1		--:--	alternate
	Assualt Bike	Assualt Bike 1 sets, 1 reps25 lbs00:15:00	1	--	00:15:00	1		--:--	alternate
	Farmer’s Carry	Farmer’s Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
	Offset Carry	Offset Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
	Double Racked Carry	Double Racked Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
Women start with 25lbs Men start with 45lbs

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Workout Plan Summary

Meso 3 Micro 1: Squat 1.2

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	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.								A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1		00:01:00	3		--:--	A. FRC/Warm-up
Tempo: Slow Intensity: 3/10
Notes for Max Effort/Neuro Intensity During this portion of the workout, we will be focusing on improving the nervous system this requires us to take sufficient rest periods so do not rush through these breaks you are allotted. We will be working up to a one-rep max so please make sure you take the necessary time to get warmed up if it takes more sets than what is programmed that is okay.								Max Effort/Neuro Intensity
	Box Jump Glutes / Intermediate	Box Jump 5 sets, 3 reps, 00:45 rest	5			3	--	00:45	Max Effort/Neuro Intensity
	Barbell Squat	Barbell Squat 5 sets, 10,8,5,5,5 reps0.02 mi , , 03:00 rest	5			10,8,5,5,5	--	03:00	Max Effort/Neuro Intensity
Load: Find 5RM Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find your 5-rep max Feedback: - Please rate your perceived amount of exertion for the last three sets of this exercise (1-10) Ex. Set 1 RPE 6 Set 2 RPE 7 etc... Workout notes: RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-1-X-1 Intensity: 10
Notes for MSM During this portion of the workout we will be trying to stimulate muscle growth so time under significant tension and getting close to failure are the main objectives. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you keep good tension during each set. We will be working up to 80%-90% of your 5RM by the final set so plan your jumps in weight accordingly. If this is not your first time doing this for this cycle try to beat your previous weight on your last set by 5lbs.								MSM
	Leg Press (Adductor Bias)	Leg Press (Adductor Bias) 2 sets, 15 reps, 02:00 rest	2	--		15	--	02:00	MSM
Load: 80% of the previous exercise Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Use 80-90% of the previous exercise to execute the protocol flawlessly. Workout notes: RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-1-1-0 Intensity: 9/10
Notes for IRM/Metabolic During this portion of the workout, we will be working on conditioning specific muscle groups so our work-to-rest ratio needs to be the main focus. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The only type of failure that should occur is form failure from the pump being too painful not from the weight being too heavy.								IRM/Metabolic
	Chest Supported Y Raise	Chest Supported Y Raise 4 sets, 12 reps00:00:48, 00:20 rest	4		00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1 Intensity: 9/10
	Rear Delt Cable Row	Rear Delt Cable Row 4 sets, 12 reps00:00:48, 00:20 rest	4		00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1
	Incline Prone Hammer Curls	Incline Prone Hammer Curls 4 sets, 12 reps00:00:48, 00:20 rest	4		00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1

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Workout Plan Summary

Active Recovery (FRC/Conditioning)

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for A. FRC Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs make sure to do the two-minute stretch maximizing tension in the stretch during this time and then right into your first round of contractions.								A. FRC
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1		00:01:00	3		--:--	A. FRC
Tempo: Slow Intensity: 3/10
Notes for Conditioning (Zone 2) During this portion of the workout, we will be working on conditioning to help drive recovery. Zone 2 training requires your HR to be 65%-75% of your max which is usually 135-145 bpm, you can estimate your own max by doing 220 - your age = Max HR estimate.								Conditioning (Zone 2)
	Sled Walk Beginner	Sled Walk 1 sets, 1 reps25 lbs00:15:00	1		00:15:00	1	25 lbs	--:--	Conditioning (Zone 2)
	Bicycling Quads / Beginner	Bicycling 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Incline Treadmill Walking Calves /	Incline Treadmill Walking 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Rowing Quads / Intermediate	Rowing 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00			--:--	alternate
	Ski Erg	Ski Erg 1 sets, 1 reps45 lbs00:15:00	1	--	00:15:00	1		--:--	alternate
	Assualt Bike	Assualt Bike 1 sets, 1 reps25 lbs00:15:00	1	--	00:15:00	1		--:--	alternate
	Farmer’s Carry	Farmer’s Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
	Offset Carry	Offset Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
	Double Racked Carry	Double Racked Carry 9 sets, 1 reps25,45,45,45,45,45,45,45,45 lbs00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	9	--	00:15:00,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45,00:00:45	1	25,45,45,45,45,45,45,45,45 lbs	01:00	alternate
Women start with 25lbs Men start with 45lbs

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Workout Plan Summary

Meso 3 Micro 1: Row 1.3

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	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for A. FRC/Warm-up Go through the entire CARs routine at about 30-40% intensity just trying to get your brain an idea of where you can move. During the PAILs/RAILs do not do the two-minute stretch go right into your first round of contractions immediately.							A. FRC/Warm-up
	Daily C.A.R.s Routine	Daily C.A.R.s Routine 1 sets, 3 reps00:01:00	1	00:01:00	3		--:--	A. FRC/Warm-up
Tempo: Slow Intensity: 3/10
Notes for Max Effort/Neuro Intensity During this portion of the workout, we will be focusing on improving the nervous system this requires us to take sufficient rest periods so do not rush through these breaks you are allotted. We will be working up to a one-rep max so please make sure you take the necessary time to get warmed up if it takes more sets than what is programmed that is okay.							Max Effort/Neuro Intensity
	Bent Over Med Ball Slam	Bent Over Med Ball Slam 5 sets, 3 reps, 00:45 rest	5		3	--	00:45	Max Effort/Neuro Intensity
	Dumbbell Upper Back Row	Dumbbell Upper Back Row 5 sets, 10,8,5,5,5 reps0.02 mi , , 03:00 rest	5		10,8,5,5,5	--	03:00	Max Effort/Neuro Intensity
Load: Find 5RM Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find your 5-rep max Feedback: - Please rate your perceived amount of exertion for the last three sets of this exercise (1-10) Ex. Set 1 RPE 6 Set 2 RPE 7 etc... Workout notes: RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-1-X-1 Intensity: 10
Notes for MSM During this portion of the workout we will be trying to stimulate muscle growth so time under significant tension and getting close to failure are the main objectives. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you keep good tension during each set. We will be working up to 80%-90% of your 5RM by the final set so plan your jumps in weight accordingly. If this is not your first time doing this for this cycle try to beat your previous weight on your last set by 5lbs.							MSM
	Wide Grip Upper Back Pulldown Beginner	Wide Grip Upper Back Pulldown 2 sets, 15 reps, 02:00 rest	2		15	--	02:00	MSM
Load: Find a weight that is challenging Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Execute the protocol flawlessly Workout notes: RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-1-0 Intensity: 9/10
Notes for IRM/Metabolic During this portion of the workout, we will be working on conditioning specific muscle groups so our work-to-rest ratio needs to be the main focus. Make sure to follow the tempo and rest periods (timer) as close to perfect as you can this will help you find a good working weight for each exercise. The only type of failure that should occur is form failure from the pump being too painful not from the weight being too heavy.							IRM/Metabolic
	Seated Hamstring Curls	Seated Hamstring Curls 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1 Intensity: 9/10
	Dumbbell Row (Thoracic Bias)	Dumbbell Row (Thoracic Bias) 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1
	Barbell Glute Bridge Glutes /	Barbell Glute Bridge 4 sets, 12 reps00:00:48, 00:20 rest	4	00:00:48	12	--	00:20	IRM/Metabolic
Load: Light Sets of failure: None RIR: 4,3,2,1 RPE: 6,7,8,9 Goal: Find a good weight that allows you to execute the protocol flawlessly. Workout notes: - Timer setup: :48 on :20 off x 4 RPE = Rate of perceived exertion (effort) RIR = Reps in reserve (amount of reps left you can do) Tempo: 1-0-2-1