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. Built around real schedules, with a coach's reasoning behind every block so you're never guessing whether it's working.
From $39 / 4 weeks · cancel anytime
Who this is for
You've started over enough times.
The shape of every 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 of moving 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.
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.
Full-body prep for today's push and hinge work.
04 · Lift — arms, shoulders, core
Optional. Run Lift, run Sweat, run both, or call it a day.
Why it works
Built to bend, not break.
Full body, every session
Miss a day and nothing gets left behind. There's no leg day to skip.
4-week progressive blocks
It builds on itself. You're following a plan, not doing random workouts.
Home rack or commercial gym
Barbell, rack, bench, dumbbells or kettlebells. Every movement scales to what you've got.
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.
Mitch Lowry · Founder
Pricing
The way in.
Start here
3-Day Full Body
- 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
More volume
5-Day Aesthetics
Can train five days and want body-part splits with more volume? Same progressive structure, built for physique.
$39 per 4 weeks
See the 5-Day programBoth programs
All Access
Get both and switch whenever life demands it. Busy month? Drop to the 3-Day. Calm month? Run the 5-Day.
$59 per 4 weeks · saves $19
Get All AccessStop starting over.
Three days a week. Everything covered. Still standing when your week isn't.