Total workout time
2 hours per week.
Adept Physique builds a plan around how many days you can train and what muscle groups you want to grow.
02
A workout you can recover from
Less training days.
More rest days.
Efficient planning gives you both freedom and results.
Sample week
~2 hours total
Rest
Rest
Day 2
Rest
Rest
Rest
You don’t need the week you used to have — or the week you see online.
03
Why less is more
Select 1 or 2 muscle groups.
Better recovery gives you more resources for what you want to grow.
How the work is split
Example · Glutes & Chest
Glutes
Extra focus
Chest
Extra focus
Shoulders
Trained
Back
Trained
Legs
Trained
Arms
Trained
Extra work on priorities. The rest stays trained.
04
How it works
Built around your fitness.
Starts from where you are. Fits your schedule. Chooses the next set.
01
Starts at your level
We ask about your current fitness, then pick the exercises that match.
Your level
asked
02
Fits your schedule
Train 1–4 days. The plan reshapes around your week. Adding a day shortens the session — it does not add filler.
1–4
days / week
03
The next set is already chosen
Weight and reps are calculated from what you did last time, so the next set matches you — and moves you forward.
From last time
calculated
Efficient workouts. Done right.
Do the work.
Enjoy the results.
Two hours a week. That’s the work.
FAQ
- Is 2 days enough?
- Yes. Most muscles only need enough work to stay. The extra work goes to the 1–2 you want to grow.
- How long is a session?
- A current 2-day board reads 5 exercises · ~47–48 min — about two hours for the week. Train 3–4 days and you get fewer exercises per visit.
- What if I can train more?
- Same weekly coverage, shorter sessions. More days do not add filler.
- Is this for me?
- Built for people who already know a gym — or used to. Starts from push-ups and chin-ups, then fits 1–4 days. iPhone only.