Ready to be stronger than your excuses?
Use the 4-Week, At-Home, Bodyweight Program to add width to your upper body while stripping away fat from your middle to build a strong, and lean physique.
For men, women, and the people who love them.
4-Week at-home bodyweight training program
If you’re reading this, you almost certainly want to build muscle and you want to do it fast. And you deserve to see results within a four-week period, ideally.
We get that - and we've got your back.
Adapt Performance Training has the at-home, self-paced training program to help you achieve your muscle-building goals.
And all from the safety and convenience of your home!
How? >> Four-weeks of training sessions consisting of 31 different exercises, each with a demo video, that will help you build muscle.
The plan is designed to help you add muscle to all the major upper-body muscle groups, while also encouraging fat loss so you get stronger, leaner and healthier all at the same time.
strength training can:
Burn calories efficiently.
Here's the plan - ready to give it all you've got?
The plan has 4 Day-Blocks – Day 1, Day 2, Day 3 & Day 4, to be alternated over a 4-Week schedule. It is recommended to skip a day to allow your muscles to rest.
The combined weekly efforts focus on chest and arms; legs and shoulders; back and arms; and chest and shoulders. So, you’ll train your major upper-body muscles directly and indirectly four times a week while also toning and strengthening the lower body.
It’s an intensive approach that will add muscle fast.
DAY BLOCK 1
The first block has 8 moves: the first four are squat sets, then the last four exercises focus on the core and glutes. Follow the order exactly, sticking to the sets, reps, tempo and then, rest.
DAY BLOCK 2
The second block has 8 moves with focus on legs, chest, biceps, and triceps using pulldown and weight resistance techniques. Follow exactly, sticking to the sets, reps, tempo and then, rest.
DAY BLOCK 3
The third day-block has 8 moves with focus on upper chest, back, and legs using resistance and weight curl techniques. Follow the order exactly, sticking to the sets, reps, tempo and then, rest.
DAY BLOCK 4
The fourth day-block has 7 moves with focus on upper chest, back, and legs using push ups, planking, resistance, and weight curl techniques. Follow the order exactly, sticking to the sets, reps, tempo and then, rest.
Each Day Block, when followed with our recommended weekly approach, will:
Prompt faster body composition changes
Challenge you to try to lift as heavy as you can while
maintaining good (aka safe) form
Push your muscle development to the limit, safely
Ready to be stronger than your excuse?
How does it work?
On signup, you’ll immediately receive an email with the full 4-week lesson plan. The plan includes:
Weekly schedule of recommended daily exercises
Instruction on how many sets and reps for each
Videos included for each exercise demonstrating the safe way to perform each exercise
Tracking spreadsheet to record & monitor your progress
Total of 31 balanced & progressive exercises
Total of 31 videos to match each exercise!
And don’t worry if you’re not sure about the ‘work-out lingo’ – with the included video demonstrations, you'll have no issues safely working through all the routines at home.