Programs
Two programs.
Zero fluff.
One built for three days a week, one for five. Neither is a beginner program — both assume you've trained before and want structure that respects the time you've got. Delivered through the CoachRX app with demo videos, coaching notes, and 4-week progressive blocks.
The main event
Start here.
3-Day Full Body
The one most people should be running. Three full-body sessions a week covering squat, hinge, push, pull, and carry, capped with an optional finisher you choose based on your goal that day.
- 3 workouts per week, 45 to 60 minutes each
- Assigned Mon / Wed / Fri, movable to any day — past weeks stay unlocked
- Written for people who've trained before — not a beginner program
- Full body every session, so nothing gets left behind
- Main strength runs as a superset, accessory work as a superset or tri-set
- Lift or Sweat finisher: run one, run both, or skip it
- Ongoing 4-week progressive blocks
- Demo videos and coaching notes on every movement
- Runs on dumbbells, bands, and a bench at minimum — barbell and rack if you've got them
Cancel anytime. Delivered instantly through CoachRX.
Sessions land on Monday, Wednesday, and Friday by default — and you can drag any of them to whatever day the week actually allows. Miss a whole week? Previous weeks stay unlocked in the app, so you go back and pick it up rather than starting over. The program doesn't care which days you choose, only that you show up three times.
The shape of every 3-Day session
Same structure.
Every time.
You never walk in wondering what today is. Four blocks, always in the same order, so the thinking is already done and all that's left is the work.
Ten minutes in three parts, every session: Move to warm the whole body, Open to get range where you need it, Prep to switch on what you're about to load. No filler, no twenty-minute mobility routine.
Usually a superset. Two big lifts paired together so you get more quality work done in less time, loaded and progressed across a 4-week block. This is where the results come from.
One superset or tri-set that fills the gaps, protects the joints, and builds the parts you actually want to build.
The fun part, and the one place the program hands you the wheel. Fifteen minutes, entirely your call.
Route A
Lift
Complementary work for the day you just did, aimed at the show muscles: arms, shoulders, and core. For when you want to leave looking like you lifted.
Route B
Sweat
Short, hard conditioning. Bike, rope, carries, intervals. Heart rate up without adding a cardio day to your week.
Route C
Both
Feeling good and have the time? Run Lift, then Sweat. It's the longest version of the session and the one that leaves nothing on the table.
In a time crunch?
Skip the finisher altogether.
You've already had a solid workout.
One thing to be clear about: this is the 3-Day Full Body structure. The 5-Day Aesthetics program runs the same Move / Open / Prep warm up and the same strength-then-accessory flow, but its optional finisher is extra volume for physique rather than conditioning. Lift and Sweat are specific to the 3-Day. If you want the 5-Day's volume and Sweat conditioning, that's what All Access is for.
Want more volume?
Five days, more focus.
5-Day Aesthetics
For people who can commit to five days and want to build muscle with targeted body-part training. More volume, more focus on physique, same no-nonsense structure.
- 5 workouts per week with body-part splits
- Three-part warm up — Move, Open, Prep — then strength and accessory work
- Optional extra-volume finisher aimed at physique. No Sweat conditioning option; that's a 3-Day feature
- Strength and hypertrophy focus
- Optimized for commercial gyms, scalable to home setups
- Ongoing 4-week progressive blocks
- Demo videos and coaching notes
All Access.
Get the 3-Day Full Body and the 5-Day Aesthetics programs together and switch between them whenever life demands it. Busy month? Run the 3-Day. Extra time? Jump to the 5-Day. It's also the only way to pair the 5-Day's volume with the 3-Day's Sweat conditioning.
Questions
The stuff people
actually ask.
Is this a beginner program?
No, and I'd rather tell you that up front than take your money. This assumes you know how to pick a working weight, hold a position under load, and push a set close to failure without getting hurt. If you're brand new, you'll get more out of a few months with someone in the room than out of any app. Come back when you've got that base.
What if I miss a workout?
Move it. Workouts are assigned Monday, Wednesday, and Friday, but you can shift any session to whatever day actually works that week. And if a whole week gets away from you, previous weeks stay unlocked in the app, so you can go back and pick up what you missed. The program is full body, so nothing gets ruined by a missed day either way. Consistency over months beats perfection over weeks.
What equipment do I need?
At minimum: a variety of dumbbell weights, resistance bands, and a bench. That's genuinely enough to run the whole program. Ideally you'd add a barbell, a rack, and kettlebells, which is what most garage setups and commercial gyms give you. You'll also see cable movements written in, since I train with a cable tower — those are variations, not requirements, and each one has a dumbbell or band alternative.
Can I do both finishers?
Absolutely. The idea is to give you the option to do one or the other depending on your current goals and what you're feeling that day. But if you're someone who wants more out of your workout, run Lift and then Sweat.
How do I access the workouts?
Through the CoachRX app on your phone, tablet, or computer. You'll get login details immediately after purchase. Every workout comes with demo videos and coaching notes.
What's the difference between one program and All Access?
One program gets you that program. All Access gets you both the 3-Day and the 5-Day, plus the freedom to switch between them any week. It's built for seasons: run the 5-Day when life is calm, drop to the 3-Day when it isn't, without ever stopping.
Can I cancel anytime?
Yes, and there's no cancellation penalty. Billing runs every 4 weeks rather than on a calendar month. Cancel whenever you like and the upcoming charge stops — a charge that's already gone through isn't refunded, but nothing further comes out.
What if I have an injury or specific limitation?
Demo videos and coaching notes cover a lot, but if you're working around an injury, individualized coaching is the better fit. I'll build the program around you.
Not sure? Start with the 3-Day.
It's the program I'd hand almost anyone who walked into my garage. You can always add volume later.