Two programs.
Zero fluff.
One main program, one for those who want more volume. Both delivered through the CoachRX app with demo videos, coaching notes, and 4-week progressive blocks.
3-Day Full Body
The program almost everyone should start with. 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, 45–60 minutes each
- Full body every session, so nothing gets left behind
- Lift or Sweat finisher: pump work or conditioning, your call
- Ongoing 4-week progressive blocks
- Demo videos & coaching notes on every movement
- Designed for a garage gym or full gym: barbell, rack, bench, dumbbells/kettlebells
No contracts. Cancel anytime. Delivered instantly through CoachRX.
A sample week. Train Monday/Wednesday/Friday, Tuesday/Thursday/Saturday, whatever fits. The program doesn't care which days you pick, only that you show up three times.
One program. Two directions.
The main work builds strength. The finisher is where you steer. Ten minutes at the end of each session, entirely optional.
Lift
Pump and accessory work: arms, shoulders, extra volume where you want it. For the days you want to leave the gym looking like you lifted.
Sweat
Short, hard conditioning: bike, swings, jump rope, carries. For the days you want your heart rate up without adding a cardio session to your week.
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
- Strength & hypertrophy focus
- Optimized for commercial gyms, scalable to home setups
- Ongoing 4-week progressive blocks
- Demo videos & 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.
The stuff people actually ask.
What if I miss a workout?
Pick up where you left off or repeat the week. The program is full body, so the program doesn't get ruined if/when you miss a day. Consistency over months beats perfection over weeks.
What equipment do I need?
Ideal: a barbell, rack, bench, and dumbbells and/or kettlebells. Every movement includes scaling options for what you have.
Can I do both finishers?
Absolutely! The idea is to just give you the option to do one or the other depending on what your current goals are and what you're feeling that day. But if you're someone who wants more out of your workout, I would do 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 buying one program and the All Access program?
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. Both programs are month-to-month subscriptions with no commitment.
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.
Start the 3-Day Program$39 per 4 weeks · No contracts · Cancel anytime