Strength
Build and get stronger
Custom training and nutrition plans, written to order
A plan built for you, not for everyone
The Handbook is a workout and meal plan written from scratch around your goal, your week, the equipment you actually have and the food you actually eat. No app. No subscription. A document you keep.
Tell us your goal and how your week looks — that’s enough to begin.
Written to order
Never a template
Two plans, one book
Training and nutrition
Revisions included
Adjusted as life changes
Yours to keep
A PDF, no subscription
Fat loss
Train and eat in a deficit
Muscle gain
Structured progressive work
Home training
Minimal kit, full plan
Getting started
First time in a gym
Back after time off
Rebuild the habit
Conditioning
Work capacity that carries
Mobility
Move without restriction
Shift work
Built around odd hours
Event prep
A date to work back from
Eating better
Without tracking everything
Staying consistent
Turning up week after week
Why this exists
Most plans were written for somebody else
A downloadable template does not know that you train at 6am, that your gym has no cable machine, that you cannot stand salmon, or that Thursdays are a write-off. Yours will.
Built for your schedule
Three days or six, forty minutes or ninety — the split is written around the time you genuinely have, not the time a template assumes.
Your equipment, not ideal equipment
Full gym, a garage rack, or a pair of dumbbells and a bench. Every exercise is chosen to work with what you have.
Food you will actually eat
Built from foods you like, with allergies and preferences accounted for, at a calorie and protein target set for your goal.
Revisions included
Something not landing? Schedule changed? Send it back and we adjust. It is meant to be used, not admired.
Progression written in
You are told what to do next week, not just this week — how to add load or reps, and what to do when a session stalls.
Yours to keep
Delivered as a clean PDF you can print or take into the gym. No app, no subscription, no login.
Everything in one document
What your handbook covers
Training and nutrition written to work together, plus the tracking and adjustments that keep it working.
A plan for the week you actually have
Every session written out in full, built around your days, your time per session and the equipment in front of you.
- A weekly split matched to the days you can train
- Exercises, sets, reps and rest for every session
- Warm-ups and a substitution for every movement
- Form cues and tempo notes where they matter
Food you will actually eat
A day-by-day plan built from foods you like, at targets set for your goal, with the shopping and prep worked out for you.
- Daily calorie and protein targets set for your goal
- Allergies, intolerances and preferences worked around
- A shopping list and prep notes for the week
- Swaps for travel, eating out and days that go sideways
You always know what comes next
The plan tells you how to move forward week to week, and what to do on the weeks that do not go to plan.
- How to add load, reps or sets as you progress
- What to do when a lift stalls
- A progress log to record sessions and weights
- What to check in on, and how often
It changes when your life does
A plan you cannot follow is no use to anyone. Tell us what is not working and we rewrite the parts that need it.
- Adjustments when your schedule changes
- Swaps if an exercise does not suit you
- Changes to targets as your goal shifts
- Delivered as an updated PDF you keep
Whatever you are working towards
Written for your goal, not a category
Build strength
Lose fat
Gain muscle
Train at home
First time in a gym
Back after time off
Train around shift work
Eat better without tracking everything
Get consistent
Prepare for an event
Not a template with your name on the front
Two people asking on the same day get different handbooks. Yours is written after we understand your week, your equipment and what you are prepared to eat.
- Written from your answers, not filled in from a form
- Built to your experience level
- Nothing in it you have no way of doing
No app, no subscription, no login
It arrives as a clean PDF. Print it, keep it on your phone, take it into the gym. There is nothing to cancel and nothing to log in to.
- Yours to keep once it is delivered
- Prints properly on letter paper
- Readable on a phone at the rack
How it works
Four steps, one conversation
Step 1
You get in touch
Email us and say roughly what you are after. There is no form to fill in first.
Step 2
We ask the right questions
Your goal, training history, schedule, equipment, food preferences and anything we need to work around.
Step 3
We write your handbook
Training and nutrition built from scratch around those answers, then sent over as a PDF.
Step 4
We adjust it with you
Read it, try it, tell us what needs changing. Revisions are part of the deal.
Get started
Tell us what you’re working towards
hello@neuravive.caInclude your goal, how many days a week you can train and what equipment you have.
Questions
Before you get in touch
What does it cost?
Because every handbook is written from scratch, it depends on what you need. Email hello@neuravive.ca and we will give you a straight answer before anything is committed to.
Is this a template?
No. The plan is written around your answers — your schedule, your equipment, your food. Two people asking on the same day would get different handbooks.
What do you need from me?
Your goal, how many days a week you can train, how long each session can be, what equipment you have access to, and what you do and do not want to eat. We will ask the rest.
I am a complete beginner. Is that a problem?
Not at all. The plan is written to your experience level, and every exercise comes with notes on how to perform it and what to swap in if something does not suit you.
What if my schedule changes?
Tell us and we adjust it. Revisions are included — a plan you cannot follow is not much use to anyone.
Is this medical or dietetic advice?
No. The Handbook is general fitness and nutrition guidance. It is not medical advice, not a diagnosis, and not a treatment for any condition. If you have a health condition, an injury, or are taking medication, speak to a qualified healthcare professional before changing how you train or eat.
Please read
The Handbook provides general fitness and nutrition guidance for healthy adults. It is not medical, dietetic or physiotherapy advice, it is not a diagnosis, and it is not a treatment for any condition. Individual results vary and none are promised. Consult a qualified healthcare professional before starting or changing an exercise or nutrition programme, particularly if you are pregnant, have an existing health condition or injury, or are taking medication. Stop and seek medical attention if you experience pain, dizziness or discomfort while training.