2x - Full Body Training

PTxPT

Functional Fitness, Weightlifting, Strength & Conditioning
Coach
Peter Tangel

Your health and fitness does NOT need to come at the expense of your family, career, or personal time. 2x will adapt to your schedule, not the other way around. It aims to put your most precious currencies (time & energy) back into your pockets so you can get back to doing the things that matters most...with vigor.

2x is comprehensive, straightforward strength & hypertrophy program designed to honor every second of your commitment by prioritizing the most effective, evidence-based strategies to maximize your output (results) while minimizing your input (time).

Everything from exercise selection, to rep scheme, to rest intervals was purposely chosen with one thought in mind: how to get the MOST from the LEAST.


2x utilizes a 2-set approach: Set 1 – build strength and Set 2 – build muscle (hypertrophy). This approach prioritizes intensity over volume and quality over quantity.

I recognize just how precious our time & energy is, and understand many of us simply can’t afford to spare much more than we already do. 2x is your solution to achieve better health efficiently and effectively, without sacrificing the things that matters most.

Here's to achieving more with less. 👊🏻

$97
Get 2x - Full Body Training
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Full Body Sessions
2x utilizes full-body strength sessions in conjunction with aerobic conditioning sessions to get you looking and feeling your best. Experience benefits like improved body composition, increased energy, improved mobility, better cognition, relief from nagging aches and pains, more free time, and a newfound love for your training.
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Aerobic Conditioning
Aerobic conditioning is often misunderstood with the misconception that it sabotages gains & thus has become the missing link in many programs. However, research shows that the right doses of aerobic training can actually enhance strength and hypertrophy gains as well as improve work capacity, recovery, cognition, and overall stress management. It is a low-hanging that will bolster your fitness.
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Mobility = Mo(re) Ability
Because what good is it to be strong if can't fully express your strength? Strength is only as useful as the movement it can support. Mobility is built into each training session so you can unlock the full potential of your strength while keeping your body able and pain free.
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Flexible Training Schedule
Balancing work, family, and personal commitments can make a rigid training schedule tough. 2x offers the flexibility you need to stay on track. Each Full Body strength session engages the entire body, so you can train as often as you like without neglecting any muscle group or movement pattern. This ensures balanced workouts, whether you train twice a week or more frequently.
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LOVE Your Training
The key to sustaining any movement practice is to actually enjoy the practice itself. Training exclusively for strength or conditioning can quickly become dull. But seamlessly blending the two is the ticket to better engagement and better results. Expect to fall in love with your training using proven methods that will keep you coming back for more.
Features
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Access to Me
I'm there for you each step of the way, answering your questions and providing guidance as you work through the program.
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Programming 6 days per week
3 full body strength days, and 3 conditioning days (2 mixed modal & 1 monostructural)
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Exercise Video Guidance
I've filmed every movement in the program so you can confidently execute the entire training session.
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Detailed, Expert Instruction
The details are laid out in simple terms to ensure clarity and confidence throughout each session.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
I've partnered with the best tech in training to provide a world-class online training experience.
Equipment
Required
Barbell // Trap Bar // Dumbbells // Kettlebells // Resistance Bands // Dip Bar // Pull-Up Bar // Landmine // 45º Back Extension // Adjustable Bench // Squat Rack // Cyclical Cardio Piece // Sled
Recommended
Turf
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Sample Week
Week 1 of 12-week program
Sunday
Full Body

A

Full Body Warm-Up

B

Weighted Dip

C

Weighted Chin Ups

D1

45º Back Extension

D2

Hand Supported Single Arm Ipsilateral Rear Foot Elevated Split Squat

E

Barbell Curl

@ MAX

F

Floor Dead Stop Barbell Skull Crusher

@ MAX

Recovery

G

Cooldown

1. World’s Greatest Stretch: x 5/side 2. Passive Hang: x 60sec
 3. Box Breathing: x 10 nasal breaths: 4sec nasal inhale 4sec hold 4sec nasal exhale 4sec hold *ideally lying on your back, palms facing up, legs elevated on a box/bench so that your knees form a 90° angle with as much of your back in contact with the floor as possible. 
 If you're pressed for time, opt for just the Box Breathing. It only requires 3 minutes, and it’s enough to make a meaningful difference in your recovery.

Monday
Aerobic Conditioning/Mobility

Warm-Up

A

2 Sets: No Jump Burpee x 5-10 World's Greatest Stretch x 10 total Jump Squat x 5-10

Mixed Modal Aerobic Conditioning

B

3-30 by 3's Continuous @ aerobic effort: 3-6-9-12-15-18-21-24-27-30 Cal Cyclical #1 (i.e. Air Bike) Cal Cyclical #2 (i.e. Row) *100ft Farmer’s Carry after each set

C1

Passive Hang

C2

Side Lying Windmill

C3

Dumbbell Pullover

C4

Couch Stretch

C5

Runner’s Lunge with Thoracic Rotation

C6

Elephant Walk Steps

Tuesday
Full Body

A

Full Body Warm-Up

B

Back Squat

C

Band Assisted Nordic Hamstring Curl

D1

Deficit Push-Up

D2

Feet Elevated Pronated Grip Inverted Row

E1

Decline Sit-Up

E2

Decline Reverse Crunch

E3

Seated Calf Raise

Recovery

F

Cooldown

1. World’s Greatest Stretch: x 5/side 2. Passive Hang: x 60sec
 3. Box Breathing: x 10 nasal breaths: 4sec nasal inhale 4sec hold 4sec nasal exhale 4sec hold *ideally lying on your back, palms facing up, legs elevated on a box/bench so that your knees form a 90° angle with as much of your back in contact with the floor as possible. 
 If you're pressed for time, opt for just the Box Breathing. It only requires 3 minutes, and it’s enough to make a meaningful difference in your recovery.

Wednesday
Aerobic Conditioning/Mobility

Warm-Up

A

2 Sets: No Jump Burpee x 5-10 World's Greatest Stretch x 10 total Jump Squat x 5-10

Mixed Modal Aerobic Conditioning

B

6 Rounds @ aerobic effort: 60sec Cyclical#1 (i.e. Air Bike) 100ft Sled Push 60sec Cyclical #2 (i.e. Row) 100ft Reverse Sled Drag 60sec Single Arm Farmer’s Carry *switch arms each round 60sec rest

C1

Passive Hang

C2

Side Lying Windmill

C3

Dumbbell Pullover

C4

Couch Stretch

C5

Runner’s Lunge with Thoracic Rotation

C6

Elephant Walk Steps

Thursday
Full Body

A

Full Body Warm-Up

B

Trap Bar Deadlift

C

Bench Press

D1

Hamburger Cyclist Squat

D2

Russian Kettlebell Swing

E1

Half Kneeling Single Arm Landmine Press

E2

Landmine T-Bar Row

F

Side Plank Hip Tap

Recovery

G

Cooldown

1. World’s Greatest Stretch: x 5/side 2. Passive Hang: x 60sec
 3. Box Breathing: x 10 nasal breaths: 4sec nasal inhale 4sec hold 4sec nasal exhale 4sec hold *ideally lying on your back, palms facing up, legs elevated on a box/bench so that your knees form a 90° angle with as much of your back in contact with the floor as possible. 
 If you're pressed for time, opt for just the Box Breathing. It only requires 3 minutes, and it’s enough to make a meaningful difference in your recovery.

Friday
Aerobic Conditioning/Mobility

Warm-Up

A

2 Sets: No Jump Burpee x 5-10 World's Greatest Stretch x 10 total Jump Squat x 5-10

Monostructural Aerobic Conditioning

B

2 Sets: 5min Run/Row/Bike @ 70% - rest 2min - 4min Run/Row/Bike @ 75% - rest 90sec - 3min Run/Row/Bike @ 80% - rest 60sec - 2min Run/Row/Bike @ 85% - rest 30sec - 1min Run/Row/Bike @ 90% *Choose one discipline. Either Run, Row, or Bike. If using a machine or smart devise, use the data on the screen for feedback to gauge the effort you’re giving. Note your sustained pace or RPM for each %. The goal is to show an increase in effort with each % increase.

C1

Passive Hang

C2

Side Lying Windmill

C3

Dumbbell Pullover

C4

Couch Stretch

C5

Runner’s Lunge with Thoracic Rotation

C6

Elephant Walk Steps

Saturday
Rest Day

Self-Care

A

Make an effort to show yourself some love today. This can mean different things for different people, so find what truly nurtures your well-being. Take some time to relax and unwind, whether that means enjoying a quiet moment with a good book, taking a soothing bath, or practicing mindfulness through meditation or yoga. Remember, self-care isn't just about physical rest; it's also about nurturing your mind and spirit. Engage in activities that bring you peace and joy, such as spending time in nature, listening to your favorite music, or connecting with loved ones. Reflect on your achievements and celebrate the progress you've made. Treat yourself with kindness and compassion, and recognize that taking care of yourself is an essential part of your overall well-being. By dedicating time to self-care today, you’re not only replenishing your energy but also setting a positive foundation for the days ahead. Show yourself some love and enjoy the process of recharging and rejuvenating.

Coach
More from PTxPT
coach-avatar Peter Tangel

father, husband, and entrepreneur dedicated to creating efficient & effective fitness solutions for the modern person.

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Look, feel, and perform your best...

WITHOUT sacrificing the things that matter most to you

Get 2x - Full Body Training
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FAQs
What If I can only train 2, 3, or 4x per week?
2x is an adaptable training plan consisting of 3 full body sessions, 3 aerobic conditioning sessions. If you can only perform 2 sessions per week, not a problem. See below for guidance.
How long do the sessions take?
Once you're used to the programming structure (~1-2 weeks), sessions should not take you longer than 60 minutes, including both warm-up & cooldown.
Who is this training plan for?
It's for someone who needs their training to be just as efficient as it is effective. This program is great for parents, professionals, or any person who feel strapped for time. This is not a program for beginners.
How can I adjust this program to make it fit my schedule?
I recommend committing to 1-2 full body weight training session and 1-2 aerobic sessions. Whichever sessions you choose, commit to that particular session(s) to reap the benefits of the progressions.
When should I bias strength?
Biasing strength is ideal for those whose primary goal is to improve body composition. However, using this bias for longer than 12 weeks at the expense of conditioning is a mistake. Gains will be left on the table without supporting your strength & muscle-building efforts with aerobic work.

When should I bias conditioning?
Biasing conditioning is best suited for those who are experiencing chronic stress, disruptive sleep, and/or have stressful jobs. These individuals often have elevated resting heart rates (> 65 bpm for men and >70 bpm for women).
What's the best approach?
I believe a balanced approach of Strength AND Conditioning does the greatest good for the greatest number of people. This is 1 aerobic session for strength session. This allows individuals to improve their strength and body composition while still prioritising stress management/work capacity.

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