New

ADAPT: FULL BODY X CONDITIONING

PTxPT

Functional Fitness, Strength & Conditioning, Bodybuilding, Mobility

Coach

Peter Tangel

Is life pulling you in every direction—work, family, responsibilities—leaving little to no time or energy for you?

I’ve been there. For years, I felt stretched thin, trying to keep up with life’s demands and losing sight of myself in the process. But at the same time, I also realized – the healthier I am, the better I can show up for the people and passions I care about most.

My dilemma was – how can I make myself more of a priority without letting my other priorities suffer? Determined to figure it out, I started exploring different options. And surprisingly, I didn’t find anything that completely checked all the boxes.

So I set out to create the solution I was looking for: one that cultivates balance, offers flexibility, and develops a strong body, heart, and spirit. A solution that gives more than it takes—so I could take on life with more resilience, more energy, and more time for what truly matters.

And that’s exactly what I created with ADAPT – the full body training program that’s flexible enough to fit into your demanding day-to-day and powerful enough to keep you moving forward. I designed ADAPT with one thought in mind: how to get the most from the least to so we can access more from life without trading it all away. This program is not about doing more. It’s about doing less, but better.

ADAPT utilizes a comprehensive approach—building power, strength, muscle, mobility, and cardiovascular health—so you can live a fuller, more capable life. Each session takes less than 60 minutes to complete – including a warm-up and cooldown. ADAPT follows a balanced training split, alternating between full body strength sessions to increase the quality of your days and conditioning sessions to increase the quantity of your days.

Worried you’ll lose interest or hit a plateau? ADAPT updates every month with new workouts and thoughtful progressions to keep you engaged, challenged, and continuously improving.

So if you’re struggling to find time for your own fitness, or overwhelmed by where to begin, or still questioning what will actually make a difference, it’s time to ADAPT. Adapt to a new standard - one that respects your time and one that helps you unlock more from life without sacrificing the people and passions that mean the most to you.

$35 / mo

Start My 7-Day Free Trial

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).

Mental Exercises

End each session with structured breathwork to build inner strength, boost recovery, and smoothly transition back into your day.

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.

Start My 7-Day Free Trial

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