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Your Healing Plan

Personalized training for your goals

Intelligent Male Protocol

Data-optimized strength training. Heavy compound movements (6-8 reps) for maximum efficiency. Minimal volume, maximum stimulus. 3 precision sessions per week using Reverse Pyramid methodology.

The Healing Protocol

Build Strength, Find Balance

Evidence-based training designed for maximum results with minimum time investment. Intelligent exercise selection backed by science for optimal muscle development and strength gains.

Philosophy
Precision training. Every set counts. Zero wasted effort.
Frequency
3 sessions per week. Evidence-based volume.
Goal
Maximize strength and muscle density. Minimal effective dose.

Intelligent Training Methodology

Evidence-based protocols for maximum efficiency

Scientific Training Methods
Reverse Pyramid Protocol

Peak intensity first set, systematic load reduction. Maximizes strength gains per unit time.

Optimized Rep Ranges

Data-backed 6-8 rep protocol for hypertrophy and strength. Minimal volume, maximum stimulus.

Rest-Pause Technique

Strategic intra-set rest for intensity amplification. Scientifically validated for muscle recruitment.

Weekly Structure
  • 1
    Workout A
    Push movements, chest & shoulders
  • 2
    Rest Day
    Active recovery, walking
  • 3
    Workout B
    Pull movements, back & arms
  • 4
    Rest Day
    Active recovery, walking
  • 5
    Workout C
    Legs & core
  • 6-7
    Rest Days
    Recovery & lifestyle
Core Principles
Minimal Effective Dose

Precision exercise selection. Each movement optimized for stimulus-to-fatigue ratio. Zero redundancy.

Time-Optimized Sessions

45-60 minute protocols. Maximum intensity per unit time. Efficiency over volume.

Progressive Overload Focus

Data-tracked strength progression. 6-8 rep range for optimal hypertrophy and neural adaptation.

Metabolically Efficient

Low systemic fatigue. Ideal for caloric restriction phases. Maintains performance under deficit.

Periodization Protocols

Strategic 4-week mesocycles for targeted adaptations

1

Maintenance Protocol

4-week cycle

Post-hypertrophy phase optimization. Reduced volume, maintained intensity for strength preservation. Sustainable year-round protocol with minimal recovery demands.

Strength Retention Low Fatigue Time Efficient
2

Fat Loss Protocol

4-week cycle

Deficit-optimized programming. Minimal volume prevents excess appetite stimulation. High-intensity maintained for muscle preservation. Data shows superior body composition outcomes vs. high-volume approaches.

Deficit Optimized Appetite Control LBM Preservation
3

Adaptive Protocol

Flexible duration

3 sessions per week. Minimal equipment requirements. Location-agnostic programming. Designed for high adherence during travel, schedule variability, or lifestyle constraints. Performance maintained with reduced frequency.

Schedule Flexible Minimal Equipment High Adherence
Continuous Adaptation Stimulus

Maintenance protocols still drive adaptation. Reverse Pyramid methodology combined with strategic rest-pause application ensures progressive strength gains. Data tracking enables consistent overload even at reduced frequencies.

Workout Sessions

Your complete training protocol

A
Workout A — Push Day
Chest, shoulders & triceps
PRIMARY
Incline Barbell Bench Press
1 top set (6-8 reps) + 2 back-off sets
Flat Dumbbell Press
3 x 6-8 reps
Seated Dumbbell Shoulder Press
3 x 6-8 reps
Lateral Raises
3 x 10-15 reps
Triceps Pushdowns or Dips
2 x 8-12 reps
B
Workout B — Pull Day
Back, traps & biceps
PRIMARY
Weighted Pull-Ups or Lat Pulldown
1 top set (6-8 reps) + 2 back-off sets
Barbell or Chest-Supported Row
3 x 6-8 reps
Face Pulls
2 x 12-15 reps
Barbell Curls
2 x 6-8 reps
Incline Dumbbell Curls
1 x 10-12 reps
C
Workout C — Leg Day
Quads, hamstrings & calves
PRIMARY
Back Squat or Hack Squat
1 top set (6-8 reps) + 2 back-off sets
Romanian Deadlifts
3 x 6-8 reps
Leg Press or Bulgarian Split Squats
2 x 8-12 reps
Leg Curls
2 x 8-12 reps
Standing or Seated Calf Raises
3 x 10-15 reps

Daily NEAT Protocol

Non-Exercise Activity Thermogenesis

10K
Daily Step Target
Minimum effective dose for metabolic health

10,000 steps per day is the foundation of your NEAT strategy. This low-intensity movement:

Enhances caloric deficit without appetite stimulation
Improves insulin sensitivity and glucose metabolism
No interference with strength training recovery
~300-500 extra calories burned per day
IMPLEMENTATION STRATEGY

Morning walk: 3,000-4,000 steps (30 min)

Lunch break walk: 2,000-3,000 steps (20 min)

Evening walk: 3,000-4,000 steps (30 min)

Track using smartphone or fitness tracker. Consistency > intensity.