The 3-day full body program
Train three days. Live the other four.
A full-body strength program for busy people who know training matters and want the most out of the hour they've got. Three sessions a week, 45 to 60 minutes each, with a finisher you choose: Lift or Sweat.
Who this is for
You want to look good, feel strong, and still have a life.
- You have a job, a family, and commitments that matter more than your workout.
- You've bounced between programs and nothing has stuck.
- You're done with plans that fall apart the first week life gets busy.
- You want fitness to support your life, not become it.
How it works
Every session ends with a choice.
Each workout hits your whole body: squat, hinge, push, pull, carry. Then you pick the finisher. Chasing more muscle? Hit Lift. Need conditioning? Hit Sweat. Short on time? Skip it entirely. The main work already did its job.
Lift: arms & shoulders
Optional. Ten minutes, tops. Or rack the weights and go be a person.
Why it works
Built to survive a bad week.
Full body, every session
Miss a day and nothing gets left behind. There's no leg day to skip.
4-week progressive blocks
The program builds on itself. You're not doing random workouts. You're following a plan.
Built for a real gym setup
A garage gym or full gym access: barbell, rack, bench, dumbbells or kettlebells. Every movement has options for what you've got.
Delivered through CoachRX
Demo videos, coaching notes, and tracking on your phone. Log in and lift.
From your coach
I've been coaching for over a decade: group classes, personal training, one-on-one online clients. I've written thousands of workouts and watched what actually happens when real people try to follow them.
Here's what I learned: the programs that fail aren't bad programs. They're programs written for a life nobody actually lives. Six days a week works great until your kid gets sick, work blows up, or you just run out of gas.
I'm 34 now. Husband, dad, homeowner. I train in my garage between work and bedtime routines. I understand a side of fitness I couldn't see in my 20s, when training was the main event of my day. Now it has to fit around everything else, and it still has to work.
That's what this program is. It's what I do myself, and it's what my longest-standing clients have quietly been doing all along.
— Mitch Lowry
Other ways to train
Need something different?
5-Day Aesthetics
Can train five days and want to build muscle with body-part splits? This one's for you. Same progressive structure, more volume.
View the programIndividualized coaching
A custom program built around your life, with direct access to me, check-ins, and adjustments as you go. For people who want a coach in their corner.
Learn about coachingPersonal training
Hands-on coaching in a private garage gym. No crowds, no distractions. Limited availability.
Train with meCan't pick between the 3-Day and 5-Day? All Access gets you both programs for $59 per 4 weeks. Switch between them whenever life demands it.
Get All AccessStop starting over.
Three days a week. Everything covered. A program that's still standing when your week isn't.
$39 per 4 weeks · No contracts · Cancel anytime