Back on Track Program
6 Week Training & Nutrition Guide
- Rebuild Consistency
- Build Lean & Defined Muscle
- Strengthen Your Core & Abs
- Effective 40-60 Minute Workouts
Get Back on Track
Are you ready to get back on track?
The Back on Track Program is your 6-week guide to getting leaner, building confidence and transforming your body.
If you've fallen out of routine or feel like you've hit a plateau, this is your chance to reset with purpose and get Back on Track.
About
The Program
6 Weeks
Shape Physique
Define Core
Busy GymThe Back on Track Program is perfect for you if your goal is to:
+ Get Back on Track with your training and nutrition.
+ Shape your body and build lean, defined muscle.
+ Strengthen your core and abs.
This Program consists of Weighted Workouts suited for Intermediate trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Inside The App
Redefine Your Limits
Build strength with guided 30-60 minute workouts. Choose from 3 or 4 training days per week.
Redefine Nutrition
Move With Us offers tailored Meal Guides and access to 1,500+ macro-friendly recipes to support your nutrition goals.
Habit Tracking
Set daily goals, reflect on your day and track your hydration, activity, nutrition, sleep all in the App.
New Recipes
Say hello to your new go-to meals from Coach Liv. These recipes are made to make getting Back on Track simple, satisfying, and seriously delicious.
🌾 Cauliflower Chicken & Cheese Rice Bake🥢 Chicken Soba Noodle Bowl
🌯 Cheesy Beef Fajita Rice Bake
🥣 Apple Pie Yoghurt Bowl
Easy to prep, packed with flavour, and designed to support your goals. Find them now in the App.
Community Testimonials
I have been loving MWU and seeing results in my strength and physique. I am 15 months post partum and this program got me to my pre pregnancy "figure". Thank you so much MWU Team!!
- Pao
The exercises were easy to learn and extremely fitting for my goals. They were super challenging but in the best way possible. The recipes were absolutely amazing and if I was given something I didn’t like, it was EXTREMELY easy to find a new one
- Jordan
Honestly just want to express my gratitude and how much I love this app. I have been gymming for 8+ years now and have seen so much progress in my weights and my physique especially in the past six months whilst sticking to the meal plans.
- Megan
It’s as hard as the other programs I’ve done but SO time efficient!! I felt more sore after doing these workouts in an hour than other programs which are 90min!
- Maseeha
Frequently Asked Questions
Intakes commence every Monday and as soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing Back on Track from home, you'll need:
✓ A Yoga Mat
✓ Set of Dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
✓ Booty/Cotton Bands
✓ Skipping Rope
✓ Resistance/Power Bands
✓ Bench or sturdy piece of furniture
✓ Sliders
For the Back on Track Program, you can choose between a 3 or 4 day training split:
3 DAYS
Monday: Glutes, Hamstrings & Core
Tuesday: Rest & Recovery
Wednesday: Upper Body Sculpt & Strength
Thursday: Rest & Recovery
Friday: Rest & Recovery
Saturday: Full Body Sweat & Core Circuit
Sunday: Rest & Recovery
4 DAYS
Monday: Glutes, Hamstrings & Core
Tuesday: Rest & Recovery
Wednesday: Upper Body Sculpt & Strength
Thursday: Rest & Recovery
Friday: Quads, Hamstrings & Core
Saturday: Full Body Sweat & Core Circuit
Sunday: Rest & Recovery
Block 1 (Weeks 1 & 2) - Shape & Sculpt
Focus: Rebuild movement patterns, activate core and glutes, and reconnect with training.
These sessions use simple, controlled exercises with slow tempo reps, focusing on dumbbell variations of classic compound lifts. You'll complete 3 sets of 10-12 reps, staying in one area of the gym for a seamless flow. Expect a full-body burn that leaves you feeling switched on and connected to your training - energised, not exhausted.
Block 2 (Weeks 3 & 4) - Build & Tone
Focus: Build strength, challenge stability, and increase intensity with control.
These sessions step up in intensity and complexity with the introduction of barbell compound lifts and more advanced core exercises using resistance. You'll complete 3 sets of 8-10 reps, incorporating slow tempos and paused reps for added control. Expect to feel challenged, more coordinated, and increasingly confident navigating different areas of the gym.
Block 3 (Weeks 5 & 6) - Confidence & Consistency
Focus: Push intensity, lift heavier and remain consistent.
These sessions focus on lifting heavier, with compound lift rep ranges dropping to 6-8 reps to encourage working with greater loads. Complexity increases with techniques like drop sets, pyramid sets, AMRAPs, and unilateral variations, alongside progressions from dumbbells to barbells. All of this is done while maintaining controlled tempos. You’ll also be introduced to potentially unfamiliar equipment. Expect to finish feeling strong, powerful, and confident.
We recommend selecting lose body fat or both as your goal. This will place you in a calorie deficit, which helps with fat loss and achieving a leaner physique. In a deficit, remember to prioritise nutrient-dense foods to maintain your energy levels and support recovery.
Once the first intake has opened, you’ll receive app access right away just keep an eye out for an email from our team on how to get started in the MWU App.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday.
Enjoy 12 weeks of full app access by purchasing the Program alone. Alternatively, explore our Membership options for 12 months App Access.
Yes! You will have the option to choose from 3 or 4 Training Days per week.
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Yes, you certainly can! If you are not ready to purchase our Platinum Membership, you can join our Program separately. Keep in mind that you will only receive 12 weeks of App Access when purchasing separately.
Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs and Levels, as well as any Challenge that is released during your Membership.