Build & Sculpt Program
8 Weeks of Structured Training & Nutrition
- Focus on Lower Body Muscle Development
- Effective 35-75 Minute Workouts
- See Results in a 3, 4 or 5 day Training Split
8 Weeks of Structured Training & Nutrition
Challenge Yourself
Dial in, challenge yourself, and build muscle. Join Coach Alexandra Milne for 8 weeks of structured, progressive training designed to help you build lean muscle, get stronger, and elevate your endurance.
About The Program
8 Weeks
Build Muscle
Strength
SculptThe Build & Sculpt Program is perfect for you if your goal is to:
+ Build lower body and lean upper body muscle.
+ Improve deadlift strength.
+ Boost cardiovascular and muscular endurance and performance.
Throughout this Program you will enjoy a combination of Weighted Workouts and Cardio (General Physical Preparedness (GPP)).
This Program is suited for trainers who are intermediate-advanced in the gym. Build & Sculpt has been designed to challenge you and push your limits. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
Our goal in this Program is to help you grow both in physique and performance. To do that, we need to fuel your body properly. For the best results, we recommend choosing the goal of Maintenance or Muscle Gain. Due to the intensity of training we wouldn't recommend a goal of Lose Body Fat or Both for this Program as this will place you in a calorie deficit and negatively impact your performance and results.
Inside The App
Train Hard
It's time to show up, train hard, and prove to yourself what you're capable of. As Coach Alex says, "you are built to do hard things! To achieve anything, you will feel discomfort, but on the other side of that discomfort is the growth you are seeking."
Personalised Nutrition
Experience Dietitian-created Meal Guides designed for your personal goals and preferences. Plus scroll through a recipe library of over 1500+ nutritious recipes so you can eat more of the foods you love whilst sticking to your goals.
Accountability Tracking
We understand the importance of not just focusing on a physical transformation but a mindset and lifestyle transformation. So, let us help you stay accountable through our daily goal setting, reflection, hydration, sleep and step tracking features.
Community Testimonials
"I really loved this challenge, I had been on and off with my fitness journey unable to complete a program from start to finish but the build & sculpt challenge kept me enjoying going to the gym, eating meals and keeping on top of my goals."
- Cody (Build & Sculpt Challenge)
"I started training years ago to get fit but could never find a way to be consistent throughout the year... I started the Build & Sculpt Challenge because I wanted to gain muscle & tone up so it was the perfect challenge for me. It has been a challenge, especially staying motivated, but I’m still working through it and I’m proud of myself for the mental discipline."
- KleoAthena (Build & Sculpt Challenge)
"I loved every minute of it! First challenge with MWU, I was sceptical about doing meal plans & workouts from an app but boy i was wrong! - the workouts were challenging and the meal plans delicious. I'll definitely keep going with more workout plans and the meals. Im obsessed!"
- Cristina (Build & Sculpt Challenge)
"This program not only helped me gain back some confidence after a tough break up but also made me fall back in love with weight lifting. I loved the challenge and the layout and haven’t felt this strong since I began working out years ago. Can’t thank the MWU team enough!"
- Dominique (Build & Sculpt Challenge)
"I went into the Build & Sculpt challenge ready to challenge myself. I completed the challenge in my first ever muscle gain phase. I had some initial fears around eating in surplus, but I knew I needed to trust the process & I am so, so happy with my physical results & increased strength. But more than that, I am so proud of myself for showing up, overcoming mental barriers, and trusting the process. This challenge was a fantastic starting point in my muscle gain journey!"
- Dari (Build & Sculpt Challenge)
"Being 5 months post partum, I wasn’t sure I was ready to join this challenge. But I needed to do something for myself, to challenge and feel my body again, so I took it as a sign. This challenge was so good, I loved all the workout days and the rest days even more. It wasn’t always easy to find time with a kid and a baby but I’m so proud of myself and my results!"
- Roberta (Build & Sculpt Challenge)
Frequently Asked Questions
Lift & Sculpt is a great foundational Program designed to help you build balanced strength while working towards your aesthetic goals. It’s a great place to start if you’re newer to structured training, or if you’ve completed it before and want to rebuild your foundations before progressing.
Build & Sculpt is a more advanced Program designed to build on your previous training experience, with a greater focus on growing your shape and continuing to build strength. It also includes a weekly cardio-based GPP circuit, which isn’t included in Lift & Sculpt.
If you’re newer to structured training or want to focus on building your foundations, start with Lift & Sculpt. If you’re ready to progress your training and challenge yourself further, Build & Sculpt may be the better fit.
Yes! Your Program includes access to nutrition guidance within the Move With Us App, with personalised recommendations to help support your goals alongside your training.
Your nutrition recommendations are tailored to your selected goal, activity level and preferences, so you can follow a plan that complements your workouts and supports your progress.
With the Build & Sculpt Program, you have the option to choose between a 3, 4 or 5-day training split. Preview the changes between the splits below.
5 DAY
Monday: Lower Body Strength & Build (Focus: Deadlift Strength, Glutes, Quads and Abs)
Tuesday: Back, Shoulders & Arms Weighted (Focus: Back, Shoulders, Biceps & Triceps)
Wednesday: Rest & Recovery
Thursday: Glutes Build & Burn (Focus: Glutes & Core)
Friday: Optional General Physical Preparedness (GPP) Circuit (Focus: Cardiovascular Fitness, Muscular Endurance & Core)
Saturday: Lower Body Build (Focus: Glutes, Quads, Hamstrings & Core)
Sunday: Rest & Recovery
4 DAY
Monday: Lower Body Strength & Build (Focus: Deadlift Strength, Glutes, Quads and Abs)
Tuesday: Back, Shoulders & Arms Weighted (Focus: Back, Shoulders, Biceps & Triceps)
Wednesday: Rest & Recovery
Thursday: Glutes Build & Burn (Focus: Glutes & Core)
Friday: Rest & Recovery
Saturday: Lower Body Build (Focus: Glutes, Quads, Hamstrings & Core)
Sunday: Rest & Recovery
3 DAY
Monday: Lower Body Strength & Build (Focus: Deadlift Strength, Glutes, Quads and Abs)
Tuesday: Back, Shoulders & Arms Weighted (Focus: Back, Shoulders, Biceps & Triceps)
Wednesday: Rest & Recovery
Thursday: Glutes Build & Burn (Focus: Glutes & Core)
Friday: Rest & Recovery
Saturday: Rest & Recovery
Sunday: Rest & Recovery
GPP (General Physical Preparedness) is a 30-35 minute cardio-based circuit designed to improve your cardiovascular fitness, muscular endurance and core strength.
Sessions combine a mix of equipment, including dumbbells, kettlebells, medicine balls, ropes and cardio machines, to challenge your fitness and overall performance.
GPP is designed to complement your strength training and physique goals, rather than interfere with them. These sessions are also completely optional, so you can include them based on your goals and schedule.
The workouts in this Program are 35-75 minutes long.
If you’re training in a gym, you’ll have access to everything you need to complete the Program. If you’re training at home, you’ll need the following equipment:
✓ Set of Dumbbells
✓ Booty Band
✓ Yoga Mat
✓ Resistance/Power Bands
✓ Bench or Sturdy Box
✓ Skipping Rope
✓ Ab Wheel
Yes! You can choose to train at home or in the gym, depending on what works best for you. Simply switch between your available workout options in the Move With Us App to follow the Program wherever you train.
Absolutely! Our Exercise Swap feature allows you to personalise your workouts to suit your experience, ability and available equipment. You can choose from exercise swaps, regressions or progressions to make each movement easier, harder or better suited to you.
New Program intakes begin every Monday, so you can choose the Monday that works best for you. Once you purchase, you’ll receive access to the Move With Us App and everything you need to get started.
Yes! When you’re ready to begin, you can select a start date up to 2 weeks ahead using the Restart Program feature in the Move With Us App.
If you’ve purchased the Program as a standalone purchase, keep in mind that your 10 weeks of app access begins from the date of purchase. We recommend starting within the first few available intakes to ensure you have enough time to complete the full Program before your access ends.
When you purchase this Program as a standalone purchase, you’ll receive 10 weeks of access to the Move With Us App from the date of purchase.
With Platinum Membership, you’ll have ongoing access to this Program, all other Programs, Challenges and members-only features for the duration of your active Membership.
Absolutely! You can repeat the Program as many times as you like while you have access to it in the Move With Us App.
Absolutely! You can purchase this Program as a standalone purchase without joining Platinum Membership. However, your standalone purchase only includes 10 weeks of access to the Move With Us App.
Absolutely! This Program is included with Platinum Membership, so you can access it without purchasing the Program separately.
Platinum Membership gives you ongoing access to all available Move With Us Programs and Levels, Challenges and members-only features for the duration of your active Membership. This means you can move between Programs, explore different training styles and keep coming back to your favourites without needing to purchase each Program individually.
Yes! The Move With Us App gives you a range of tools to track your progress beyond just the number on the scales.
You can track your weight and measurements, steps, hydration, sleep, macros, daily goals and reflections, as well as your workout completion throughout your Program. You can also use Workout Notes to record the weights you use for each exercise, making it easy to see your strength progress over time.
Once you’ve completed your purchase, you’ll receive an email with everything you need to create your Move With Us account and access the App.
Simply follow the instructions in your email to get set up, then head into the App to find your Program and get ready for Day 1.
If you don’t receive your email, check your junk or spam folder and make sure you’re using the email address associated with your purchase. Please ensure you are subscribed to receive important updates here.