01 / Volume
More hours is the wrong answer
When progress stalls, the usual fix is to add. More sets, more days, more time you don't have. That's the fastest way to quit something that was nearly working.
Align. Develop. Achieve.
A capable body
doesn't take
hours in the gym.
It takes the right work, done consistently. ADAPT is strength training built on the minimum effective dose, and the habits that hold it together. Built around your life, guided every step.
9:41●●●
S21M22T23
W24T25F26S27
Today's session
Lower Body Strength
Logged as you go
Back Squat4 × 5
Romanian Deadlift3 × 8
Split Squat3 × 10
Habits
Walk 5,000 steps
Protein target
The dose
Less than you think.
Harder than you're used to.
2
working sets per lift
The first 2 hard sets drive most of the strength and growth. Sets 3, 4 and 5 add a little and cost a lot.
30-45
minutes a session
Long enough to do the work properly. Short enough that a bad day doesn't cancel it.
3
days a week
A week you can hold through a busy month will take you further than one you drop after 3.
Everything past that costs more than it gives back. Build your own week, free →
Why it hasn't stuck
Built for the week
you've actually got.
5 days a week. 2 hours a session. Perfect recovery. A plan like that works right up until real life turns up. Then it stops working at all.
02 / Consistency
A plan you abandon changes nothing
A program you follow for 6 weeks and drop leaves you exactly where you started. The one you can hold through a bad month is the one that moves you.
03 / Guesswork
Training without a record is just exercise
If nothing is written down, nothing can be progressed. You end up repeating the same session at the same weight and calling it training.
The method
The minimum
effective dose.
The smallest amount of the right work that still moves you forward, done every week, for a long time. Not the most you can survive. The least you can repeat.
That's what makes it fit around a job, a family and a week that rarely goes to plan. And it's why the habits sitting around the training matter as much as the sessions themselves.
“Less, done right.”
The first 2 to 3 sets taken near failure produce most of the strength and growth, because that's when the muscle is freshest and recruitment is highest. PMID 20300012 · PMID 27433992
Align
The plan is built around the week you actually have, the equipment you can actually reach, and the point you're actually starting from.
Develop
Strength work that progresses on purpose, each block building on the last, so the weight on the bar moves for a reason.
Achieve
Measured. Weight, metrics and progress photos live in the app, so you can see the direction of travel instead of arguing with the mirror.
With Precision Training
I write every block myself, and I'm in the app when you need me. You get a coach's judgment on your training.
The idea underneath all of it
I'd rather raise your floor
than your ceiling.
Anyone can train hard when the week is clear, you slept properly and nothing went wrong.
What decides your year is how high your lowest point stays when the week goes wrong.
Raise the floor and your progress stops depending on perfect weeks. There are hardly any of those.
Inside the app
Your training, your habits,
your progress. In one place.
My programming is already built in. You get the session, tick the habits, log the numbers, and watch the line move.
9:41●●●
S21M22T23
W24T25F26S27
Today's session
Upper Body Push
Bench Press4 × 6
Overhead Press3 × 8
Chest-Supported Row3 × 10
Habits
Walk 5,000 steps
Protein target
9:41●●●
Community Leaderboard
This week
1. Marcus T.5 sessions
2. You4 sessions
3. Danny R.4 sessions
Message Peter
Feed
Sarah logged Lower Body
New PB: Back Squat275 lb
9:41●●●
Progress Photos
Weight
185.6 lb
Metrics + Add
Back Squat 1RM315 lb
Waist33 in
Programming
My strength work, laid out session by session.
Training log
Every weight and rep you lift, recorded and kept, session after session.
Habits
The daily basics, tracked, because they're what hold the training together.
Progress tracking
Weight, custom metrics and progress photos in one timeline.
Community
A feed and a leaderboard, so you're not doing it on your own.
Message me
Questions, form checks, a week that fell apart. I'm in the app.
Where you train
I write it.
You fit it in.
The programming is mine. Where you do it, when you do it, and how it bends around a week that changes is yours.
Where
The plan travels with you
Your session is on your phone before you walk in, and in a browser if you'd rather. Your gym, a rack in the garage, or whatever the hotel is calling a gym this week.
When
A week that moves
Sessions aren't chained to particular days. Push one, train Tuesday instead of Monday, pick the block up where you left it. The progression doesn't care what the calendar did.
If it needs changing
I'm a message away
Equipment you don't have, a tweak in your back, a week that fell apart. Message me in the app and I'll tell you what to do instead.
What you get
Everything, in one app.
- My training programmingStructured strength work, session by session, already built into the app.
- Programming that progressesEach block built on the last, so the weight on the bar moves for a reason rather than by feel.
- Habit trackingThe daily basics that keep everything else standing, ticked off day by day.
- A full training logEvery weight and rep recorded as you lift, so nothing gets repeated by accident.
- Progress you can actually seeWeight, your own custom metrics, and progress photos tracked over time.
- Community and leaderboardOther people doing the same work, and a bit of friendly pressure.
- A direct line to meMessage me inside the app when something needs changing.
- On every deviceiPhone, Android, or straight through your browser. Same account, same data.
Straight answers
Before you join
What does it cost?
ADAPT is $97 a month. That covers your programming and everything inside the app, and you can cancel any time.
Do I need to be anywhere near your gym?
No. ADAPT is the app, so the programming, the log and your progress live in it wherever you train. I'm reachable in there if you need something changed.
I don't have much time. Is that a problem?
Not having much time is what ADAPT is built around. The minimum effective dose is the least work that still moves you forward, done consistently. Sessions run 30 to 45 min, 2 to 4 days a week.
What's actually in the app?
My training programming, habit tracking, a full training log, progress tracking with photos and custom metrics, a community feed with a leaderboard, and direct messaging with me.
Do I need to be experienced in the gym?
No. The programming is built to be picked up from where you are and progressed from there, and every movement is laid out session by session. If something isn't working, message me in the app and I'll tell you what to change.
Can I use it without installing an app?
Yes, there's a full web version you can use in any browser. Same account, same data as the phone apps. You'll get the address with your login details when you join.
How do I get started?
Join through the link on this page. You'll get your login details straight after, then install ADAPT on your phone or open it in a browser. Your first session is waiting when you log in.
Get started
Less,
done right.
Join ADAPT and get the right work, done consistently, built around the week you've actually got. $97 a month, cancel any time.