No two clients are the same. No two plans should be either. Every programme is built from scratch around your life, your schedule and your goals.
What You Get
Every Raw Fitness coaching plan is a complete six-section workbook. Not a generic PDF. Not a template. A plan built specifically for you.
Your entire week mapped hour by hour — gym sessions, work, travel and recovery scheduled around your actual life. Training slots that you can realistically hit, every week.
Every session detailed — exercises, sets, reps, tempo and coaching notes. Beginner to advanced. Push/Pull/Legs, Upper/Lower, Full Body or sport-specific splits depending on your goals.
Day-by-day nutrition guide with exact meals, portion sizes and macros. Meal prep guides for Sunday batch cooking. Options for every budget, food preference and schedule.
Evidence-based supplement recommendations with dosing, timing and purpose clearly explained. Existing stacks reviewed. New additions ranked by priority and impact.
Post-session recovery, sleep targets, deload week scheduling and injury prevention guidance. Recovery is part of the programme — not an afterthought.
A full weekly shopping list built around your preferred store, your suburb and your budget. Estimated prices, best value picks and money-saving tips included.
Plan Types
Structured caloric deficit with high protein. Strength training to protect muscle while body fat drops. Cardio integrated strategically — not excessively. Sustainable over the months it actually takes to achieve lasting results.
Typical split: Full Body 3x + Cardio 2x
Hypertrophy-focused programming with progressive overload at its core. Push/Pull/Legs or specialised splits. Caloric surplus with macro targets. Built around hitting milestones — bench targets, strength PRs, size goals.
Typical split: PPL × 2, 6 days
Build muscle and lose fat simultaneously. The most sought-after outcome — and entirely achievable with the right calorie and training approach. Higher protein, moderate deficit, full body compound sessions.
Typical split: Full Body 3-4x
Working toward a specific lift milestone — 200kg bench, 3-plate deadlift, bodyweight pull-ups. Powerlifting-informed periodisation with accessory work targeted at your weakest link. Record every session. Add weight every week.
Typical split: Upper/Lower, 4 days
The Process
Fill out the detailed intake form. Your schedule, goals, training history, dietary preferences, gym access, work hours and more. The more detail you give, the more precisely your plan can be built. Takes about 5 minutes.
Brandon reviews your intake in full and builds your personalised programme. Training schedule, meal plan, supplement guide and shopping list — all customised to your answers. No templates. Turnaround is typically within a few days.
Your plan arrives as a detailed Excel workbook with everything laid out. Follow the schedule. Track your progress. If anything needs adjusting — the exercises, the timing, the meals — reach out and it gets updated. The plan evolves with you.
Start Now
Complete the intake form and Brandon will have your personalised plan back to you within a few days.
Start Your Intake