Your plan starts where your body is and builds from there. Haven't had your postpartum check-up yet? Get your provider's OK before Week 1. No bounce-back talk — just you, getting stronger.

A ready-made plan, coaching in your ear, and the Raize women lifting with you. Your jeans will notice before your scale does.

30–45 minutes, fully coached — zero decisions to make. You press play, and it holds the rest of the day together.

You know your way around weights — this is programming that keeps up. Progressive overload, volume tracking, PRs worth celebrating.

A ready-made plan that decides for you — you just show up. Strength you build, and see in the mirror.

A sustainable deficit with progressive strength, so you lose fat and keep the muscle you already have. We track strength and inches — not just the scale.

Around maintenance calories with progressive overload, so you build and burn at once. Expect the mirror to change before the scale does.

A slight surplus with progressive overload to fuel growth — structured, trackable, real strength you can see and feel.

Whichever way you're headed, the plan tracks strength and inches — not just the number on the scale.

Noelle's got you — we start with the glutes. Four sessions a week — the foundation, built right. What you'll do: glute-focused foundational moves. 16 workouts · 4 weeks · 40-minute sessions.

Noelle's Strong Girl Era — step one. Full-body strength, five focused days a week. What you'll do: full-body strength · progressive overload, week by week. 15 workouts · 3 weeks · 50-minute sessions.

Comfortable lifting? Step into the Strong Girl Era. Noelle's strength block, five days a week. What you'll do: full-body strength · progressive overload with real intent. 15 workouts · 3 weeks · 50-minute sessions.

You train hard — Noelle's L.I.F.T. keeps up. A full 4-day split hitting every major muscle group. What you'll do: 4 targeted days: glutes & hamstrings, upper, lower, full body · strength + cardio intervals. 48 workouts · 12 weeks · 45-minute sessions.

Vicky's got you — we start at rep one. What you'll do: squats, hinges, pushes, pulls · technique first, so you progress safely. 12 workouts · 4 weeks · 24-minute sessions · low-impact.

Vicky's Booty Mode — let's build. Glute-focused circuits with progressive load. What you'll do: hip bridges, banded squats, leg abductions. 16 workouts · 4 weeks · 33-minute sessions · glute hypertrophy.

Comfortable lifting? Vicky's got the glute work. Progressive glute-focused circuits. What you'll do: hip bridges, banded squats, leg abductions. 16 workouts · 4 weeks · 33-minute sessions.

You train hard — Vicky's Build & Burn. High-intensity sessions, five days a week, built for advanced trainees. What you'll do: fast full-body burn sessions · strength + conditioning at pace. 20 workouts · 4 weeks · 28-minute sessions · high intensity.

Noelle & Vicky are both in your corner. A home strength base you can build on, week by week — three sessions, minimal gear.

12 workouts · 4 weeks · ~35 min.

The next challenge cohort has a real start date and a real finish line. When your plan opens, the challenge tab is where the crew is — 836 women finished the last Locked In cohort.

The next challenge cohort has a real start date and a real finish line. When your plan opens, the challenge tab is where the crew is — 836 women finished the last Locked In cohort.

Short, focused sessions — enough to see change without taking over your week. Not a compromise, a plan. Sessions run in the length you picked — most Raize workouts fit 30–45 minutes. If your program lists more days than you picked, your number wins — you choose which sessions you take on.

A structured split that compounds, week over week. Sessions run in the length you picked — most Raize workouts fit 30–45 minutes. If your program lists more days than you picked, your number wins — you choose which sessions you take on.

Four focused days with recovery built in — enough volume to progress every week. Sessions run in the length you picked — most Raize workouts fit 30–45 minutes. If your program lists more days than you picked, your number wins — you choose which sessions you take on.

High-frequency programming with built-in recovery, so you push hard without burning out. Sessions run in the length you picked — most Raize workouts fit 30–45 minutes. If your program lists more days than you picked, your number wins — you choose which sessions you take on.

We match the plan to the days you can realistically show up.

Hip thrusts, RDLs and split squats carry your lower-body days — the load goes up week over week, and the mirror notices before the scale.

Squats, lunges and deadlift patterns, progressed every week — strength you feel on the stairs first.

Anti-rotation, carries and compound lifts — a core that holds, not just crunches.

Presses, rows and curls — heavier every week, and you'll see it in every sleeve.

You told us what to train around — knees, back, shoulders or a post-baby core. Coaches cue the swap in the audio for those moves — same muscles, a version built for your body today.

Your plan runs in 4-week phases with a clear finish. Every session you log between now and the day is one you'll feel that day — and your tracker will show the strength you added before it.

Your plan runs in 4-week phases with a clear finish. Every session you log between now and the day is one you'll feel that day — and your tracker will show the strength you added before it.

Your plan runs in 4-week phases with a clear finish. Every session you log between now and the day is one you'll feel that day — and your tracker will show the strength you added before it.

Menus matched to your goals and your grocery bill — the app even prices each day of meals. Simple ingredients, zero fancy shopping, and you can swap any ingredient or recipe in one click.

Both plant and animal protein — wholesome, filling, and hundreds of recipes that respect a school night. Swap any ingredient or recipe in one click.

Your food, your rules. Meal plans matched to your goals, an AI tracker that logs a photo in seconds, and a cookbook of hundreds of recipes. No strict diets, no guilt list.

You named the floor, the days, the first muscle, what to train around. I built the weeks — strength first, a burn when it earns it. Log what you lift. I’m in your ear. Show up messy. Just show up.

You told us the goal, the week, and what to train around. We did the planning. Training and food sit on the days you actually have. No generic program. You did the hard part. Now let’s raize your standard, together.