The scientific and operational core of the Phil Lab Method.
A collection of protocols organised by goal and condition, built upon individual assessment, scientific evidence, and major international guidelines.
This is not a collection of standard exercises. It's the framework that guides the choice of exercise type, dose, progression, gym work, and continuity in daily life.
There is no one-size-fits-all protocol. There is a method for transforming evidence into exercise that is right for that person, at that moment.
Protocols isn't a fourth programme.
It's the scientific and operational library that shows how programmes are built within the three Phil Lab areas.
Protocols for building physical capacity that lasts.
Performance isn't about the peak. It's the ability to repeat over time: to be strong, responsive, resilient, and able to move well without wearing out.
Protocols organised by clinical condition.
The most in-depth part of the page: gym work, home continuity, monitoring, safety criteria, and scientific references.
Protocols for those who want to feel better in their body and throughout their day.
When your body asks you to slow down, it doesn't necessarily mean stopping. It means finding the right load: measured strength, active mobility, breathwork, control, and sustainable progression.
Three blocks, one shared grammar.
Each protocol sheet follows the same logic: objective, work at Phil Lab, work in daily life, progression or monitoring, and sources where available.
| Area | Family | Protocols |
|---|---|---|
| Lasting Performance | Physical Capacities | Functional Strength · Cardiorespiratory Endurance · Mobility and Flexibility · Proprioception and Neuromotor Control · Progressive Overload and Recovery |
| Clinical Impact Exercise | Metabolic and Cardiovascular | Type 2 Diabetes · Arterial Hypertension · Obesity and Metabolic Syndrome · Stable Ischemic Heart Disease |
| Clinical Impact Exercise | Neurological and Mood | Depression · Parkinson's Disease — Early Stage · Mild Multiple Sclerosis · Stroke and Dementia |
| Clinical Impact Exercise | Musculoskeletal and Functional | Osteoarthritis · Osteoporosis · Chronic Low Back Pain · Sarcopenia and Frailty |
| Movement and Lifestyle | Everyday Conditions and Needs | Joint Pain and Stiffness · Tensions from Daily Life · Stress and Recovery · Fatigue and Low Energy · Sedentary Lifestyle and Low Daily Movement |
Protocols for building physical capacity that lasts.
Performance isn't about the peak. It's the ability to repeat over time: to be strong, responsive, resilient, and able to move well without wearing out.
At Phil Lab, performance work begins with an individual assessment and is built around the four pillars of physical health: strength, endurance, proprioception, and flexibility. The programme remains individual, even in a group setting.
Explore Lasting PerformancePhysical Capacities
The qualities that make the body stronger, more resilient, more mobile, and better able to control movement over time.
Protocols organised by clinical condition.
The most in-depth part of the page: gym work, home continuity, monitoring, safety criteria, and scientific references.
Phil Lab does not replace medical or rehabilitative therapies. When a person with a clinical condition trains, the key is to know what stimulus is needed, at what dose, with what progressions, what precautions to take, and how to integrate it into real life.
Explore Clinical Impact ExerciseMetabolic and Cardiovascular
Protocols where movement is used to improve metabolic control, cardiorespiratory capacity, blood pressure, and effort tolerance.
Neurological and Mood
Protocols where physical work supports balance, autonomy, mood regulation, continuity, and quality of life.
Musculoskeletal and Functional
Protocols focused on pain, function, progressive loading, mobility, autonomy, and preventing loss of capacity.
Protocols for those who want to feel better in their body and throughout their day.
When your body asks you to slow down, it doesn't necessarily mean stopping. It means finding the right load: measured strength, active mobility, breathwork, control, and sustainable progression.
Many people come to Phil Lab because their body has become stiffer, they spend too much time sitting, they feel tension, they have low energy, or because the stress of daily life is reflected in how they breathe, move, and recover.
Explore Movement and LifestyleEveryday Conditions and Needs
Protocols for those experiencing joint pain, tension, fatigue, stress, or a sedentary lifestyle, who need a more suitable and sustainable movement load.
A common structure, always adapted to the individual.
Each protocol follows a common structure: assessment, adapted exercise, daily integration, and monitoring. The direction is scientific; the programme is personal.
Assessment
Simple, non-invasive tests allow us to define a person's abilities, limits, and characteristics. The assessment helps us understand where to start, what goals to set for the programme, and what precautions to take.
Adapted Exercise
The programme is built by choosing a modality, intensity, volume, and progression that are consistent with the individual's condition and functional level. There are no untrainable people, only unsuitable programmes.
Daily Integration
The work doesn't end with the session. Walking, taking the stairs, active breaks, and other daily activities contribute to the continuity of the programme and transform exercise into 360° health.
Monitoring
Progress is tracked over time using functional parameters and, where relevant, clinical parameters. The protocol is modified based on the person's real-world response.
Sources, not promises.
These references guide the construction of our protocols. Any quantitative results cited belong to the literature or reference documentation and are not individual promises.
ACSM — American College of Sports Medicine
Guidelines for Exercise Testing and Prescription
American Diabetes Association
Standards of Care in Diabetes
World Health Organization
Global Recommendations on Physical Activity
European Society of Cardiology
Prevention & Rehabilitation
American Heart Association
Physical Activity and Hypertension
OARSI
Non-surgical Management of Osteoarthritis
EULAR
Recommendations on Osteoporosis
NICE
Low Back Pain and Sciatica
Lancet Psychiatry
Exercise and Depression
Neurology
Exercise interventions in Parkinson's disease
Cochrane Reviews
Exercise Therapy / Rehabilitation, where relevant
Italian Ministry of Health / ISS / SIMFER
According to sources already present in Phil Lab documents
The protocol defines the direction. The programme is built around the person.
The protocols are the scientific and operational reference for the Phil Lab Method. An individual's programme is always adapted to their unique characteristics, functional capacity, clinical picture, and the guidance of their healthcare professional or doctor, where applicable.