Eleven multi-week programs you run on your own in the Raw Days app. Pick one, follow the sessions, log what you lift, and move to the next one when it ends. No coach, no check-in: the plan is written, you train it.
Every program is included in the Program membership.
The basic bodyweight patterns (push, pull, squat, hinge and core), with easier and harder versions so every set is the right difficulty. Reps and versions step up over the eight weeks.
Level Beginner
You need Bodyweight; parallel bars or a dip station
A push, pull and legs rotation with harder progressions and more work per week. Week 8 is a lighter deload week.
Level Intermediate
You need Bodyweight, rings, parallel bars, a wall
Each session starts with skill practice while you're fresh, then builds the strength the skill depends on.
Level Beginner to intermediate
You need Bodyweight, pull-up bar, parallel bars, a wall
Wall work, balance drills and pressing progressions toward a handstand and the handstand push-up, with wrist and shoulder preparation every session.
Level Advanced
You need Bodyweight, a wall, parallel bars; rings optional
Step-by-step progressions toward the planche and the front lever, two of the hardest static holds, with the supporting strength work.
Level Advanced
You need Rings, pull-up bar, ab wheel
Strength and control on gymnastic rings: support holds, dips, rows and pull-ups first, harder ring work as you get steadier.
Level Intermediate to advanced
You need Rings, parallel bars
Two full-body workouts, A and B, alternated three times a week. The weight goes up a little each session, and week 6 is a deload.
Level Beginner to intermediate
You need Barbell with a rack and bench; dumbbells and an incline bench
Three workouts (push, pull, legs) in rotation, three to six sessions a week at your own pace.
Level Beginner to intermediate
You need Barbell with a rack and bench, dumbbells, rings or a dip station
Two upper-body and two lower-body sessions a week, so each muscle gets trained twice.
Level Beginner
You need A gym: barbell with rack and plates, dumbbells, leg curl machine
Two kettlebell strength days and one interval day a week, for getting stronger and fitter at the same time.
Level Beginner to intermediate
You need Kettlebell; a rower or jump rope for the intervals
Yoga and mobility sessions for flexibility and easy days. Good on its own, or between harder blocks.
Level Beginner
You need A mat
Programs run in the Raw Days app, on the web, on your phone. Nothing to install from an app store: open it in your browser and add it to your home screen.
Calisthenics, bodyweight, dumbbell, machine, barbell, kettlebell, yoga and mobility.
Multi-week plans, four to eight weeks each, from beginner to skill work.
Single sessions for a day off-plan, a short workout or a warm-up.
Log your sets and see your stats: what you lifted, how often you trained, what's going up.
A stretching library sorted by body region: hips, shoulders, back and the rest.
Progression ladders from the easiest version of a movement to the hardest, so you know what's next.
Your nutrition basics kept in one place, next to your training.
Coached members use the same app, with a coach writing their weeks and reading their check-ins.
The app is built. We're putting the Raw Days name on it and setting up member accounts before anyone can sign in.
Each of the 947 exercises has the same five parts, so you're never guessing at form.
Example of the layout, written for this page
Quads, glutes, adductors · dumbbell or kettlebell
All 11 programs, the full exercise library, routines, stretching and logging. Cancel online any time; your first payment is refundable for 30 days.
Program is self-guided. If you want someone to write and adjust your plan every week, that's Coached.
New, or coming back after a long break: Beginner Calisthenics, or a week of the free plan first. Used to a gym: Upper / Lower or Full Body Barbell, then Push Pull Legs. Handstand, Planche and Rings are for people with a solid calisthenics base. The quiz will also suggest one.
Yes. Your logs stay, and the new program starts at week one.
No. Program is self-guided: the plan is written and the app tracks what you do. For a coach who writes your weeks and reads your check-in, choose Coached.
No. The app runs in your phone's browser; you can add it to your home screen so it opens like an app.
You keep access until the end of the period you paid for. We keep your logs for 12 months in case you come back, unless you ask us to delete them.