Strength programs

Programming for the time
you actually have.

Three days a week or five, 45 to 60 minutes, in your garage or at your gym. For people who already know how to train and want the most out of the hour they've got.

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From $39 / 4 weeks · cancel anytime

Squat • Hinge • Push • Pull • Carry Lift heavy • Eat enough • Repeat Written by a coach, not an algorithm Not a beginner program Squat • Hinge • Push • Pull • Carry Lift heavy • Eat enough • Repeat Written by a coach, not an algorithm Not a beginner program

Who this is for

You've started over enough times.

01Your workout isn't the most important thing you'll do today.And it shouldn't have to be. You've got people counting on you, and a program that ignores that is a program you'll quit.
02You want to know it's working, not hope it is.Every block has a reason behind it and progresses on purpose. You'll know what you're building and why, instead of guessing.
03Garage rack or crowded gym, it should feel like a real program.Not a random list of movements pulled off a feed. A structure that progresses, with scaling options for whatever equipment you've actually got.
04This isn't a beginner program, and I'd rather say that now.You should already know how to pick a working weight and push a set close to failure without hurting yourself. If you're brand new, get a few months in first — the program will still be here.

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.

01
Warm up

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.

10 min
02
Main strength

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.

20 min
03
Accessory strength

One superset or tri-set that fills the gaps, protects the joints, and builds the parts you actually want to build.

15 min
04
Optional finisher

The fun part, and the one place the program hands you the wheel. Fifteen minutes, entirely your call.

15 min

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.

What it looks like

A real session, start to finish.

Day A is push and hinge focused. Here it is exactly as it lands in your app, with demo videos and coaching notes on every movement. Try the finisher toggle.

Day A · Push + hingeSample
01 · Warm up10 min

Move · Open · Prep — general, then specific to today's push and hinge work.

02 · Main strengthSuperset
A1Barbell deadlift4 × 5 @ RPE 7
A2DB bench press4 × 6 @ RPE 7
03 · Accessory strengthTri-set
B1DB Romanian deadlift3 × 10
B2Incline bench press3 × 10
B3KB suitcase carry3 × 40 yd / arm

04 · Lift — arms, shoulders, core

C1DB lateral raise3 × 15
C2Overhead triceps extension3 × 12
C3Hanging knee raise3 × 12

Optional. Run Lift, run Sweat, run both, or call it a day.

Why it works

Built to bend, not break.

01

Full body, every session

Miss a day and nothing gets left behind. There's no leg day to skip.

02

4-week progressive blocks

It builds on itself. You're following a plan, not doing random workouts.

03

Home rack or commercial gym

Dumbbells, bands, and a bench is enough to run it. Barbell and rack if you've got them. Every movement scales.

Mitch pressing dumbbells on an incline bench in his garage gym

From your coach

I train the same way I'm asking you to.

Ten years coaching, a degree in exercise science, and a garage gym I use between work calls and bedtime stories. The programs that fail aren't bad programs. They're written for a life nobody actually lives.

This is what I run myself.

The best programs aren't the most complex ones. They're the ones people actually stick with.

That's not a marketing line. It's what a decade of watching real people follow real programs taught me, and it's why this one asks for three days instead of six.

What it won't do is make it easy. Getting what you want out of training still takes lifting heavy, eating enough, and showing up for months rather than weeks. I'm not going to pretend otherwise. What I can do is make sure the hour you spend is the right hour.

Mitch Lowry · Founder

Pricing

The way in.

Start here

3-Day Full Body

$39
per 4 weeks · cancel anytime
  • 3 sessions a week, 45 to 60 minutes
  • Warm up, main strength, accessory, optional finisher
  • Lift or Sweat, both, or neither
  • Demo videos and coaching notes on every movement
  • Delivered through the CoachRX app
Start the 3-day program

More volume

5-Day Aesthetics

Can train five days and want body-part splits with more volume? Same progressive structure, built for physique. Its finisher is extra volume rather than Lift or Sweat.

$39 per 4 weeks

See the 5-Day program

Both programs

All Access

Get both and switch whenever life demands it. Busy month? Drop to the 3-Day. Calm month? Run the 5-Day. It's also how you get Sweat conditioning alongside the 5-Day's volume.

$59 per 4 weeks · saves $19

Get All Access

Stop starting over.

Three days a week. Everything covered. Still standing when your week isn't.

Start the 3-day program $39 / 4 weeks · cancel anytime