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Start This Plan

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

Start This Plan

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

Workout Goals

Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday

Daily C.A.R.s

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

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Workout Plan Summary

Welcome to Phase 1.1 of the Lazarus Protocol - a journey towards metabolic benefits with a gentle touch! In this phase, we focus on a very low-stress protocol that offers localized metabolic improvements. Get ready to experience the power of carefully curated workouts designed to enhance your metabolism, laying the foundation for transformative progress. Embrace this gentle yet effective approach as we embark on the path to achieving your fitness goals. Let's elevate your metabolic game and set the stage for an incredible transformation!

Meso 1 Micro 1: IRM (Squat)

notes & alternates | Print Workout | Print Plan

	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,	1	--:--:--	--		--:--	A. FRC/Warm-up
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, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Leg Extensions	Banded Leg Extensions 5 sets, 12 reps00:00:48, 00:20 rest	5	00:00:48	12	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Rear Delt Cable Row	Rear Delt Cable Row 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Rear Delt Row	Banded Rear Delt Row 5 sets, 12 reps00:00:48, 00:20 rest	5	00:00:48	12	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Bent Leg Calf Press	Bent Leg Calf Press 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Seated Machine Calf Raise Calves / Beginner	Seated Machine Calf Raise 5 sets, 12 reps00:00:48, 00:20 rest	5		12	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Multi-Hip Machine (Hip Flexion)	Multi-Hip Machine (Hip Flexion) 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Hip Flexion	Banded Hip Flexion 5 sets, 12 reps00:00:48, 00:20 rest	5	00:00:48	12	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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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Daily C.A.R.s

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.								C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1		00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
Notes for Conditioning Select any of the exercises for the prescribed time								Conditioning
	Sled Walk Beginner	Sled Walk 1 sets, 00:15:00	1		00:15:00		--	--:--	Conditioning
	Rower	Rower 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Ski Erg	Ski Erg 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	machine
	Stairmill	Stairmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Assualt Bike	Assualt Bike 1 sets, --:--:--	1	--	--:--:--	--		--:--	machine
	Treadmill	Treadmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Sled Walk + Carries	Sled Walk + Carries 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Offset Carry	Offset Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Farmer’s Carry	Farmer’s Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Yoke Carry + Sled Drag	Yoke Carry + Sled Drag 1 sets, --:--:--	1		--:--:--	--	--	--:--	harder
Men start with 45lbs, women start with 25lbs

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Meso 1 Micro 1: IRM (Press)

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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,	1	--:--:--	--		--:--	A. FRC/Warm-up
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
	Costal Cable Press	Costal Cable Press 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Costal Pec Fly	Banded Costal Pec Fly 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Anterior Delt Cable Raise	Anterior Delt Cable Raise 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Anterior Delt Raise	Banded Anterior Delt Raise 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Cross Cable Triceps Extensions (Step Back)	Cross Cable Triceps Extensions (Step Back) 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Cross Body Triceps Extensions	Banded Cross Body Triceps Extensions 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Rear Delt Pulldown	Rear Delt Pulldown 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Rear Delt Pulldown	Banded Rear Delt Pulldown 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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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Daily C.A.R.s

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Time	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.								C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1		00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1		00:00:10	3	--	--:--	C.A.R.s
Notes for Conditioning Select any of the exercises for the prescribed time								Conditioning
	Sled Walk Beginner	Sled Walk 1 sets, 00:15:00	1		00:15:00		--	--:--	Conditioning
	Rower	Rower 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Ski Erg	Ski Erg 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	machine
	Stairmill	Stairmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Assualt Bike	Assualt Bike 1 sets, --:--:--	1	--	--:--:--	--		--:--	machine
	Treadmill	Treadmill 1 sets, --:--:--	1		--:--:--	--		--:--	machine
	Sled Walk + Carries	Sled Walk + Carries 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Offset Carry	Offset Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Farmer’s Carry	Farmer’s Carry 1 sets, --:--:--	1	--	--:--:--	--	--	--:--	harder
	Yoke Carry + Sled Drag	Yoke Carry + Sled Drag 1 sets, --:--:--	1		--:--:--	--	--	--:--	harder
Men start with 45lbs, women start with 25lbs

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Meso 1 Micro 1: IRM (Hinge)

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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,	1	--:--:--	--		--:--	A. FRC/Warm-up
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
	Wide Grip Upper Back Pulldown Beginner	Wide Grip Upper Back Pulldown 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Y Raise	Banded Y Raise 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Seated Hamstring Curls	Seated Hamstring Curls 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Leg Curls	Banded Leg Curls 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Neutral Grip Lat Pulldown	Neutral Grip Lat Pulldown 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Lumbar Row	Banded Lumbar Row 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	High Cable Curls	High Cable Curls 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded High Biceps Curls	Banded High Biceps Curls 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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
	Multi-Hip Machine (Adductor Bias) Beginner	Multi-Hip Machine (Adductor Bias) 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	IRM/Metabolic
	Banded Hip Adduction	Banded Hip Adduction 4 sets, 10 reps00:00:40, 00:20 rest	4	00:00:40	10	--	00:20	alternate
Load: 30% RIR: 5,4,3,2,1 RPE: 5,6,7,8,9 Goal: Should only fail from a pump not cause of the weight. Use timers provided to focus on tempo and not have to count reps. Workout notes: - Timer setup: :40 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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Daily C.A.R.s

notes & alternates | Print Workout | Print Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
Notes for C.A.R.s Go through the entire CARs routine at about 30-40% intensity just trying to give your brain an idea of where you can move.							C.A.R.s
	Neck C.A.R.s Very Easy	Neck C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Scapula C.A.R.s Very Easy	Scapula C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Shoulder C.A.R.s	Shoulder C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	T-Spine C.A.R.s	T-Spine C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Elbow C.A.R.s Very Easy	Elbow C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Wrist C.A.R.s Very Easy	Wrist C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Hip C.A.R.s Very Easy	Hip C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Knee C.A.R.s Very Easy	Knee C.A.R.s 1 sets, 00:00:10	1	00:00:10	--	--	--:--	C.A.R.s
	Ankle C.A.R.s Very Easy	Ankle C.A.R.s 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s
	Spinal segmentation Very Easy	Spinal segmentation 1 sets, 3 reps00:00:10	1	00:00:10	3	--	--:--	C.A.R.s

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Start This Plan

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

The Lazarus Protocol (Phase 1.1)

4 months/3 days a week

Workout Goals

Workout Plan Navigation

Daily C.A.R.s

Workout Plan Summary

Meso 1 Micro 1: IRM (Squat)

Workout Plan Summary

Daily C.A.R.s

Workout Plan Summary

Meso 1 Micro 1: IRM (Press)

Workout Plan Summary

Daily C.A.R.s

Workout Plan Summary

Meso 1 Micro 1: IRM (Hinge)

Workout Plan Summary

Daily C.A.R.s

Workout Plan Summary

Workout Goals

Resources

Workout Goals

Resources