ADAPT: FULL BODY X CONDITIONING

PTxPT

Functional Fitness, Strength & Conditioning, Mobility, Weightlifting, Bodybuilding

Coach

Peter Tangel

Life does not get simpler. Work expands. Family needs more from you. Stress creeps in. And somehow, you are still supposed to stay strong, healthy, and energized on top of all of it.

Most people do not struggle with fitness because they are lazy. They struggle because the plan they are following was not built for real life. It assumes unlimited time, perfect recovery, and zero competing priorities.

I've lived that firsthand. For years I tried to balance training hard, staying healthy, running a business, and being present for the people I care about. The problem was not effort. It was inefficiency. I was doing too much, chasing too many methods, and paying for it with burnout, inconsistency, and frustration.

What I wanted did not exist. So I built it.

ADAPT is a full-body training system designed around one principle: the minimum effective dose to drive real, sustainable progress.

Not more workouts. Not harder workouts. Just enough of the right stimulus, applied consistently, to move you forward without breaking you down.

Every week you train strength, muscle, conditioning, and mobility in a structure that compounds instead of competes. You are not guessing. You are not bouncing between random programs. You are following a progression that builds capacity across your entire body and supports your life outside the gym.

Each session takes under 60 minutes, including warm-up and finishers. Every movement has a purpose. Every set has an intention. Nothing is wasted.

You build:

Strength that carries into real life Muscle that supports metabolism and long-term health Conditioning that gives you energy instead of draining it Mobility that keeps you training instead of breaking down

And because progress requires progression, ADAPT evolves every month. Loads increase. volumes shift. focus rotates. You are always moving forward without frying your nervous system or beating up your joints.

This is not a “do everything” program. It is a do what matters program.

ADAPT is built for busy parents, professionals, and driven people who want to look better, feel better, and perform better without turning their training into a second job.

If you want clarity instead of chaos, structure instead of guesswork, and progress you can actually sustain, it is time to ADAPT.

Not by doing more. But by doing more of what matters.

$35 / mo

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Full Body Sessions

ADAPT strategically employs full body strength sessions to get the most from fewer training days, ensuring efficiency without losing effectiveness. These workouts balance movement patterns & muscle groups, offering flexibility no matter how many days you can commit. Experience improved body composition, greater strength, increased mobility, & more energy—all while spending less time in the gym.

Conditioning

Conditioning is often misunderstood, with many fearing it sabotages gains, making it a missing link in many programs. However, research shows that appropriate doses of aerobic training can enhance strength and hypertrophy, while also improving work capacity, recovery, cognition, and stress management. It's a low-hanging fruit that can significantly bolster your overall fitness.

Mobility = Mo(re) Ability

What good is it to be strong if you can't fully express your strength? Strength is only as effective as the movement it supports. That's why mobility is built into each ADAPT training session—to unlock your full strength potential while keeping your body limber, capable, and pain-free. With better mobility, you can move freely, lift more, and enjoy long-term, sustainable fitness gains.

Strategic Programming

Balancing work, family, and personal commitments can make a rigid training schedule tough. ADAPT offers the flexibility you need to stay on track. Each 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.

LOVE Your Training

The key to sustaining any 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

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.

Programming 6 days per week

Alternating between full body strength & conditioning (3 full body strength sessions and 3 conditioning sessions).

Exercise Video Guidance

I only ask you to do what I’ve done myself. I film all my demos so you know exactly what’s expected—no second-guessing needed.

Detailed, expert instruction

The details are laid out in simple terms to ensure clarity and confidence throughout each session.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best.

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 // Dip Bar // Pull-Up Bar // 45º Back Extension // Adjustable Bench // Squat Rack // Resistance Bands // Cyclical Cardio Piece // Gymnastic Rings/TRX

Recommended

Sled // Turf // Hack Squat // Leg Press // Machine Leg Extension // Machine Leg Curl // Cable Machine

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Week 1 Day 1 – Full Body Strength

Full Body Warm-Up

Low Incline Dumbbell Bench Press

Hand Supported Ipsilateral Single Leg Dumbbell RDL

Band Assisted Reverse Nordic

Dumbbell Pullover

Back Supported Dumbbell Overhead Tricep Extension

Seated Bent Over Trap 3 Raise

Back Supported Knees to Chest

Box Breathing

Tuesday

Week 1 Day 2 – Calves & Conditioning

World's Greatest Stretch

Calf Raise (any variation)

Conditioning

24-2 by 2's

For Time @ sustainable effort: 24-22-20-18-16-14-12-10-8-6-4-2 Calorie Cyclical (Row, Ski, Bike, Run) Push-Up Sprawl Russian KB Swing *Time Cap: 45min *focus on continuous, smooth, quality movement *use short rests as needed to keep efforts around 7/10

Passive Hang

Box Breathing

Wednesday

Week 1 Day 3 – Full Body Strength

Full Body Warm-Up

Rear Foot Elevated Hand Supported Single Arm Ipsilateral KOT Split Squat

Single Arm Dumbbell Row

Low Incline Dumbbell Flye

Band Assisted Nordic Hamstring Curl

Tall Kneeling Barbell Curl

Barbell Rollout

Box Breathing

Thursday

Week 1 Day 4 – Calves & Conditioning

World's Greatest Stretch

Calf Raise (any variation)

10 Round Ladder

10 Rounds For Time @ sustainable effort: 10 Ring Assisted Cossack Squat (5/side) 12 Ring Rows 14 Windshield Wipers (7/side) 16 Calorie Cyclical (Row, Ski, Bike, Run) *Time Cap: 35min *focus on continuous, smooth, quality movement *use short rests as needed to keep efforts around 7/10

Passive Hang

Box Breathing

Friday

Week 1 Day 5 – Full Body Strength

Full Body Warm-Up

Chin-Up

Kettlebell Deficit Push-Up

Dual Kettlebell Front Rack Cyclist Squat

45º Back Extension

45° QL Extensions

Box Breathing

Saturday

Week 1 Day 6 – Calves & Conditioning

World's Greatest Stretch

Calf Raise (any variation)

Monostructural Intervals

*choose one modality (Row, Ski, Bike, Run, or Swim) 60sec aerobic effort 60sec active recovery (walk, or easy spin) x 15-20 sets *focus on nasal breaths only *aim to keep your heart rate in an aerobic range *Upper HR Limit: (180 − age) *Lower HR Limit: (180 − age) − 20 example: for a 30-year-old: Upper Limit: 180 − 30 = 150bpm Lower Limit: (180 − 30) − 20 = 130bpm Heart Rate Range: 130–150 bpm *this is the target range for aerobic training under the Maffetone Method.

Passive Hang

Box Breathing

Coach

More from PTxPT

Peter Tangel

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

Look, feel, and perform your best...

WITHOUT sacrificing the things that matter most to you.

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FAQs

What If I can only train 2, 3, or 4x per week?

This program ADAPTs to YOU. The training plan consists 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?

This program is for anyone who is already fluent with squatting, lunging, hinging, pushing, & pulling and needs their training to be just as efficient as it is effective. This program is great for parents, professionals, or any person who feels strapped for time.

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 prioritizing stress management/work capacity.

The Proof