Hey Coach,
I’ve been reading your materials regarding neuro training. I have to admit that they are quite interesting. Could you please take some time to make a quick check on the below program i’ve designed? This is based on the provided information in the different neuro type articles. Is this a good starting point? Would you change anything? I am having a struggle adding a fifth exercise in the pulling day. Any suggestions? Also, in the squat and deadlift day i will incorporate loaded carries. Could you please share an appropriate scheme for them? I do not love isolation or machine exercises this is why i have incorporated mostly exercises with bb or db. For the main lifts i will use the double progression method.
Day 1: Squat and assistance
A: Front squat - 4x3-5
B: Zercher squat - 4x4-6
C: Hack squat - 4x6-8
D: Split squats - 4x6-8
E: Leg extension - 4x8-10
F: Loaded carries
Day 2: Bench and assistance
A: Bench press - 4x3-5
B: Close grip bench press - 4x4-6
C: Incline bench press - 4x6-8
D: Db bench press - 4x-6-8
E: Flies - 4x8-10
F: Biceps
Day 3: Off
Day 4: Deadlift and assistance
A: Power clean - 4x3
B: Deadlift - 4x3-5
C: SGHP - 4x5
D: Romanian deadlift - 4x4-6
E: Hyperextensions / Reverse hypers - 4x8-10
F: Loaded carries
Day 5: Overhead press and assistance
A: Military press - 4x3-5
B: High incline DB press - 4x6-8
C: Seated Bent-Over Rear Delt Raise - 4x8-10
D: DB lateral raises - 4x8-10
E: Face pulls - 4x12
Day 6: Pulling
A: Neutral grip pull ups / Chin ups - 4x3-5
B: BB / T-bar row - 4x4-6
C: DB row - 4x6-8
D: Seated row - 4x6-8
E: ?
F: Biceps
Day 7: Off
Thank you in advance.