Unlock Your Potential with BUILD Level 3

Calling all experienced trainers. Are you ready to redefine your limits and take your fitness game to the next level?

We're super excited to bring you a brand new Level 3 of our highly-raved BUILD Challenge

This Level has been specially programmed by our coaches Rachel and Emma Dillon alongside renowned Exercise Physiologist Dr Tony Boutagy, to suit those with over 12 months training experience.

What you can expect 

Over 8 weeks, you will enjoy a workout split of 6 sessions per week, with the ability to customise your training plan and rearrange your week to suit you and your lifestyle in the MWU App.

You will get access to both home and gym workout options, with the ability to switch between them at any time - so you can train wherever you prefer.

The MWU App makes it easier than ever to train on your own terms. Your workouts include playable video demonstrations with written instructions, as well as exercise swaps, progression and regression options, and minimal-equipment alternatives. 

Level 3 workouts range from 45-70 minutes to complete, and include a combination of weighted sessions, resistance training, HIIT and LISS cardio, core circuits, and conditioning, designed to build lean muscle and improve your overall strength. 

You can expect repetition ranges between 8-20 reps, for 3-4 sets of a variety of movement types. BUILD workouts incorporate a variety of advanced training methods such as pyramid sets and manipulating exercise tempo to maximise muscle hypertrophy. 

Your workouts are programmed in 2 week blocks so that you are repeating the same workout split for two weeks in a row. 

The purpose of this programming is to master your form and technique in the first week, and push yourself in the second week to lift heavier or increase resistance, so that you can apply progressive overload and achieve greater results.

BUILD Level 3 training split

Monday: Glutes & Quads Weighted
Tuesday: Shoulders, Chest & Triceps / LISS Cardio
Wednesday: Hamstrings & Back Weighted
Thursday: HIIT Intervals / Core
Friday: Full Body Mobility / LISS Cardio
Saturday: Glutes & Core Weighted
Sunday: Rest & Recovery

Level 3 divides each week into four resistance-training sessions: one mobility workout and cardio sessions incorporating core-focused circuits.

The weighted workouts in this Level focus on primary movements such as push, pull, squat, lunge and hinge movements, and the aim of these sessions is to build strength and improve technique.

Each week will also include one full-body mobility session which incorporates dynamic movements to assist with improving your performance in primary movements.

The cardio sessions in this Level alternate between high-intensity and low-intensity sessions for each two-week training block. 

Workout sneak peek 

To give you a taste of what's in store for this Challenge, here's a sneak peek of a gym and home workout session from BUILD Level 3.

Gym - Glutes and Quads Weighted

Duration: 40-60 minutes

Move quickly between each set (A1, B1, C1 etc.) and have no longer than 10 seconds rest between exercises. Have no longer than the recommended rest time between sets.

A1. Barbell Squats (High Bar Position) - Full Pyramid Set 8, 6, 4, 4, 6, 8 reps

When completing a Full Pyramid Set, you will increase your weight as you decrease your reps, and decrease your weight as your reps increase again.

Complete 1 round of this Pyramid Set. Take 2 minutes rest before starting B1.

B1. Barbell Bulgarian Split Squats: 8 reps each leg

Repeat for 4 rounds. Take 90 seconds rest between rounds and before starting C1.

C1. Dumbbell Step Ups: 12 reps each leg

Repeat for 3 rounds. Take 60 seconds rest between rounds and before starting D1.

D1. Dumbbell Walking Lunges (Long Stride): 20 reps

D2. Plank: Hold for 60 seconds

Repeat for 3 rounds. Take 30 seconds rest between rounds.

Challenge time

Home - Shoulders, Chest & Triceps

Duration: 40-60 minutes

Move quickly between each set (A1, B1, C1 etc.) and have no longer than 10 seconds rest between exercises. Have no longer than the recommended rest time between sets.

A1. Standing Dumbbell Shoulder Press With 2 Second Pause: 8 reps


Repeat for 4 rounds. Take 2 minutes rest between rounds and before starting B1.

B1. Dumbbell Chest Press (Incline Bench): 12 reps

Repeat for 4 rounds. Take 90 seconds rest between rounds and before starting C1.

C1. Dumbbell Single Arm Shoulder Press (Incline Bench): 12 reps each arm

Repeat for 3 rounds. Take 60 seconds rest between rounds and before starting D1.

D1. Dumbbell Overhead Tricep Extensions (Seated): 15 reps

D2. Dumbbell External Rotations (From Knee):15 reps each arm

Repeat for 3 rounds. Take 30 seconds rest between rounds.

 

If you're ready to unlock your potential, build strength, lean muscle, and a strong mindset, our BUILD Level 3 Challenge is the perfect next move for you.

We can't wait to watch you hitting PBs and reaching new heights in your training and beyond.

What's even more exciting, we'll be picking five winners from this Challenge to receive a $1000 cash prize plus a $500 Crop Shop Boutique voucher. All you have to do is consistently engage on the #Build2021 hashtag on social media throughout your Challenge journey, by sharing your progress, your wins, and cheering on the community.

2022 is less than 3 months away - there's no better time to get focused, realign your priorities, and work on your goals.

Secure your spot while places remain. Our final Challenge of the year starts October 25th!

BUILD Challenge  now available!

Unlock your potential and finish 2021 strong. Secure your spot today!

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