12-Week Behavioral Engineering Protocol

System Rewire.
Change the Architecture.
Change the Behavior.

This is not a fitness program. It is a systematic neurological reconstruction — powered by the Zeaba Model, delivered through personal training and behavioral coaching, built for permanent change.

Apply for System Rewire → See the Curriculum →
The Problem

Why 12-Week Programs Fail.

Every 12-week program you've tried targeted behavior. Eat this. Do that. Follow this plan. And it worked — for a while. Then the old patterns came back. Not because you're weak. Because the program never touched the system that produces the behavior.

The Zeaba Model identifies five variables that generate every human behavior: B = f(V1, V2, V3, V4, V5) × ΔTime. Your engram networks. Your neurochemistry. Your environment. Your triggers. Your conscious awareness. Change enough of those variables with enough precision over enough time — and the behavior changes permanently.

System Rewire addresses all five. In 12 weeks. With data, not guesswork.

The Architecture

Four Phases. Twelve Weeks.
One Complete System Rewire.

Phase I
Diagnostic
Weeks 1–3
Map the entire system. V1–V5 baseline. CTZ analysis. Identify what's actually driving the breakdown.
Phase II
Foundation
Weeks 4–6
Stabilize V2 neurochemistry. Redesign V3 environments. Build the floor before you build the house.
Phase III
Rewire
Weeks 7–9
Controlled V1 activation. CTZ reconsolidation. RCB Protocol. This is where the architecture changes.
Phase IV
Integration
Weeks 10–12
V5 consciousness training. Stress-testing. Independence protocol. Build it so it runs without me.
Week by Week

The Full Curriculum.

Every week has a specific focus, measurable targets, and integrated training + coaching components. Nothing is filler.

Phase I Diagnostic Weeks 1–3 · "Map the System Before You Touch the System"
Week 1 "The Blueprint"
Primary Focus: Full Zeaba Model Assessment (V1–V5 Baseline)
Training
  • Movement screen and physical assessment
  • Baseline strength testing (grip, push, pull, squat, single-leg balance)
  • First Zone 2 cardio session (20–30 min)
  • Resting heart rate + polyvagal state observation
Coaching
  • 60–90 min Zeaba Model Assessment: map V1 (engram programs), V2 (neurochemical state across 3 branches), V3 (environment audit), V4 (trigger patterns), V5 (witness capacity)
  • Introduce the equation. Write it down. This is your operating manual.
  • Begin daily V2 Self-Report (V2p/V2e/V2m, 1–10 scale)
  • Pattern Journal begins — an engineering log, not a feelings diary
Week 2 "The Voltage Check"
Primary Focus: V2 Deep Dive — Neurochemical State Assessment
Training
  • Zone 2 cardio session (25–35 min)
  • Light resistance training — movement quality, not load
  • Breathing integration: every rep is a neurochemical intervention
  • Parasympathetic cooldown protocols introduced
Coaching
  • Review Week 1 V2 data — identify patterns across V2p, V2e, V2m
  • Introduce the CTZ-V2 relationship: "CTZ is the circuit breaker. V2 is the voltage."
  • Nutritional V2 audit — not a diet, an engineering diagnostic
  • V3 environment rating begins (home, work, gym on 1–10 safety scale)
Week 3 "The Circuit Breaker Map"
Primary Focus: CTZ Analysis — Identifying Behavioral Breaking Points
Training
  • Zone 2 cardio (30–40 min) — progressive duration increase
  • Compound movements at moderate load — watch for form breakdown (physical CTZ)
  • Recovery session: stretching, foam rolling, breathing work
Coaching
  • CTZ Mapping Session — top 5–7 behavioral patterns with estimated CTZ range, common triggers, V2 conditions that lower threshold
  • Introduce the Latency Gap: amygdala fires in 20ms, PFC in 160ms. That 130ms gap is where behavior lives.
  • Phase I Checkpoint: present full Zeaba Model profile on paper
  • Client receives personal CTZ Map document
Phase I Gate — Must Clear Before Advancing
Full V1–V5 assessment documented. 3 weeks of V2 self-report data. CTZ Map complete (top 5–7 patterns). Client can explain each variable in their own words. Baseline physical metrics documented.
Phase II Foundation Weeks 4–6 · "Build the Floor Before You Build the House"
Week 4 "Restoration"
Primary Focus: V2p — Polyvagal Baseline Restoration
Training
  • Zone 2 cardio becomes standing protocol: 30–40 min, 3x/week
  • Progressive overload begins — full-body compound movements
  • Polyvagal exercises: box breathing between sets, cold water exposure post-session, social engagement activation
Coaching
  • V2p Protocol: morning breathing + cold face wash, pre-work grounding, post-work Zone 2 walk, pre-sleep progressive relaxation
  • Sleep Protocol v1.0 — fixed wake time, room temp, caffeine cutoff, screen cutoff
  • If applicable: 21-day alcohol experiment (V2 restoration)
Week 5 "Architecture of Your Day"
Primary Focus: V3 — Environment Redesign
Training
  • Zone 2 cardio (35–45 min)
  • Training variability introduced — heavy compound + lighter metabolic days
  • Session environment managed as V3 intervention (music, pacing, timing)
Coaching
  • V3 audit implementation: home, work, digital, relationship environments
  • Implement minimum 2 specific V3 changes
  • Nutrition Protocol v1.0: anti-inflammatory foundation, blood sugar stability, protein timing, hydration
  • Digital V3 audit: screen time tracking for 7 days
Week 6 "Baseline Lock"
Primary Focus: V2 Stabilization Confirmation
Training
  • Zone 2 cardio (40–50 min)
  • First controlled high-intensity interval — a single exposure to sympathetic activation followed by deliberate recovery
  • "Test session" — can the client maintain form, breathing, and V5 under load?
Coaching
  • Phase II Checkpoint: full 6-week data review (V2 trend, sleep trend, CTZ map update, training progress)
  • Gottman 5:1 ratio education — negative emotions are 5x more powerful neurochemically
  • Set Phase III targets: which CTZ patterns to address, which V1 programs to activate
  • Client receives Phase II Progress Report (Week 1 vs Week 6 comparison)
Phase II Gate — Must Clear Before Advancing
V2 self-report trend shows measurable improvement (+1.5 average). Sleep quality improved by minimum 1 point. Zone 2 cardio 3x/week sustained for 3 consecutive weeks. Client can identify V2 state in real-time without prompting. At least 2 V3 environmental changes implemented and sustained.
Phase III Rewire Weeks 7–9 · "The System Is Now Strong Enough to Change"
Week 7 "Controlled Activation"
Primary Focus: V1 — Engram Activation Under Safe Conditions
Training
  • Structured periodization: Heavy compounds (3–5 reps) / Zone 2 / Moderate hypertrophy (8–12 reps)
  • Training as V1 activation laboratory — observe patterns that emerge under physical threshold
  • "Pause Protocol": stop, breathe, name the pattern when V1 fires
Coaching
  • RCB Protocol assessment — is client a candidate for Track 1 (Controlled Reconsolidation)?
  • V4 reframing: "V4 is just the key. V1 is the lock. Avoiding triggers never works."
  • Pattern Activation Log replaces Pattern Journal — track V1, V2, V3, V4, V5 for each activation
  • Weekly challenge exposure homework under controlled conditions
Week 8 "The Reconsolidation Window"
Primary Focus: CTZ Modification Through Controlled Reconsolidation
Training
  • RCB Track 1: V2 check → deliberate V1 activation → high-intensity cardio (ANP production) → parasympathetic reset → V5 activation during reconsolidation window
  • Track 2 clients: progressive V5 training under physical stress — complex movements with attention challenges
  • Zone 2 maintains 3x/week — non-negotiable during demanding rewire phase
Coaching
  • Reconsolidation debrief — map the session to the Zeaba equation
  • ΔTime education: "Time does not heal. Time multiplies. Which direction is it multiplying now?"
  • Pattern Activation Log review — frequency and intensity comparisons
  • Post-session reflection writing for Track 1 clients
Week 9 "System Under Load"
Primary Focus: Stress-Testing the New Architecture
Training
  • "Performance Week" — training intensity peaks for the program
  • Strength re-testing — are we at new personal records?
  • Controlled trip to Zone 4/5: "The edge is where we find out if the new architecture holds."
  • Recovery session to close the week
Coaching
  • Phase III Checkpoint — CTZ Map Week 3 vs Week 9 comparison
  • V2 9-week trend line analysis. V5 capacity re-assessment
  • Behavioral outcome inventory: what has actually changed? Not feelings — specific, observable behaviors.
  • Client receives Phase III Progress Report
Phase III Gate — Must Clear Before Advancing
At least 2–3 CTZ patterns show measurable change (decreased frequency, intensity, or increased V5 awareness). V2 baseline +2.0 from Week 1. Client demonstrates V5 capacity under physical stress. Training numbers show progressive improvement. Client can explain their own system using Zeaba Model language.
Phase IV Integration Weeks 10–12 · "Build It So It Runs Without Me"
Week 10 "The Witness Takes the Wheel"
Primary Focus: V5 Consciousness Training + Self-Directed Protocol
Training
  • Client begins designing portions of their own sessions
  • "V5 challenges": complex movements under mild V4 stress (time pressure, verbal distraction)
  • Client self-regulates Zone 2 pace and duration
Coaching
  • "The 130ms Drill" — deliberately slow response time, widen the Latency Gap between amygdala and PFC
  • Independence Protocol design begins: daily V2 practice, weekly V3 audit, training template, V2 Emergency Protocol
  • V5 practice: 5 min/day deliberate present-moment awareness
Week 11 "Stress Test"
Primary Focus: Real-World System Testing + Edge of Chaos
Training
  • "Chaos Session" — deliberately unpredictable training. Exercises change mid-set. The brain learns at the Edge of Chaos.
  • One session designed entirely by the client — the autonomy test
  • Zone 2 fully independent; client reports data
Coaching
  • Real-world challenge exposure debrief — did the pattern fire? How intensely? Was V5 online?
  • ΔTime projection: "Where does this system go in 3, 6, 12 months?"
  • Relapse architecture education — a relapse is a V2 crash, not a failure. V2 needs restoring, not self-blame.
  • Finalize Independence Protocol
Week 12 "Graduation"
Primary Focus: Full System Integration + Handoff
Training
  • Final physical re-assessment — every baseline metric from Week 1 re-tested
  • "Peak performance" session: all five variables aligned. This is what your system can do.
  • Final Zone 2: same protocol as Week 1. Lower HR, higher output, faster recovery. Proof of change.
Coaching
  • 60–90 min Graduation Review: Week 1 vs Week 12 across every metric
  • Independence Protocol handoff: training program, V2 emergency protocol, V3 maintenance, monthly check-in cadence
  • "The clock is running. ΔTime multiplies whatever direction the system is moving. That choice is V5. And V5 is now yours."
Measurable

Target Outcomes by Week 12.

Not promises. Targets — calibrated to your baseline and tracked with data every week.

+2.0 V2 Composite Score
(neurochemical baseline)
-30–50% CTZ Pattern Frequency
(behavioral triggers)
2–3x V5 Witness Capacity
(conscious awareness)
-5–10 Resting Heart Rate
(bpm reduction)
+15–25% Squat Strength
(lower body)
+10–20% Upper Body Strength
(press / pull)
+15–20 min Zone 2 Capacity
(aerobic endurance)
+2.0 Sleep Quality
(subjective score)
Deliverables

What You Walk Away With.

You're not paying for 12 weeks of training. You're paying for a complete operating manual for your own system.

System Blueprint — your personal Zeaba Model profile with V1–V5 mapping (Week 1)
Personal CTZ Map — your behavioral breaking points, triggers, and V2 thresholds (Week 3, updated Week 9)
Phase Progress Reports — data-driven comparisons at Weeks 3, 6, and 9
Graduation Report — comprehensive 12-week data summary with before/after Zeaba profile
Independence Protocol — your daily, weekly, and monthly system for maintaining the rewire
8-Week Training Program — a complete post-program training plan for independent work
V2 Emergency Protocol — exactly what to do when the system starts to crash
Zeaba Framework Card — the equation, the variables, and what they mean for YOUR system
The Commitment

What a Typical Week Looks Like.

Sessions
3–4 training sessions per week (in-person DC/DMV or remote)
Check-in
1 weekly 30-minute coaching call (V2 review, behavioral debrief)
Tracking
Daily V2 Self-Report (30 seconds) + Pattern Journal / Activation Log
Access
Direct messaging with Mustafa between sessions — no gatekeepers
Total
50+ touchpoints across 12 weeks. 36–42 training sessions. 9 coaching calls. 6 formal assessments.
Investment

Three Ways to Work Together.

System Rewire
12 Weeks
The full program as described above. Assessment through graduation. For clients ready for a complete system overhaul.
System Rewire: Extended
24 Weeks
Foundation + 12 additional weeks of deep Phase III/IV work. For clients with more complex CTZ patterns or deeper behavioral architecture to rebuild.
Ongoing Coaching
Monthly
For graduated clients. 4 sessions/month, weekly check-in, quarterly re-assessment. Maintain the rewire. Keep ΔTime multiplying in the right direction.

Investment discussed on discovery call. Each program is custom-built — no two are the same.

Questions

FAQ

What makes this different from every other 12-week program?
Every other program targets behavior. This one targets the five variables that produce behavior. You get a complete Zeaba Model assessment, CTZ mapping, neurochemical tracking, and controlled reconsolidation protocols. No other trainer on the planet offers this framework — because no other trainer built it.
Do I need to be in Washington, DC?
No. In-person sessions are at Washington Harbour (3050 K Street NW, DC 20007) and throughout the DC/DMV metro area. Remote coaching is fully supported — the Zeaba framework translates completely online.
What if I have injuries or medical conditions?
That's a specialty, not a limitation. Pre & post-rehab is one of my core programs. I coordinate with medical teams and build around your body's constraints while pushing what's safe.
Is this personal training or coaching?
Both. Every training session is simultaneously a physical intervention and a neurological one. You also get weekly coaching calls, V2 monitoring, behavioral tracking, and the full Zeaba Model applied to your life. Clients describe it as part training, part therapy.
What happens after 12 weeks?
You receive a complete Independence Protocol — training program, V2 restoration practices, V3 maintenance checklist, and V2 Emergency Protocol. Most clients continue with monthly ongoing coaching. The goal is genuine autonomy: you understand your own system and know how to run it.
Can I see results in 12 weeks?
Yes — and they're measurable. You'll have 12 weeks of V2 data, before/after physical assessments, CTZ pattern frequency comparisons, and documented behavioral changes. This isn't subjective. It's data.

Ready to Rewire
the System?

Book a free 30-minute discovery call. No commitment, no pitch. Just an honest conversation about your system — and whether System Rewire is right for you.

Book Your Free Call → Learn About 1:1 Coaching →

Washington Harbour · 3050 K Street NW, DC 20007 · In-Person & Remote
NASM-CPT · CHEK Practitioner L1 · Creator of the Zeaba Model