Intakes commence 10am 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.

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.

By purchasing this Program only, you will gain 12 weeks app access to the Move With Us App.

By purchasing our Platinum Membership you will have ongoing access to this Program, as well as our other Programs, all Challenges + exclusive content.

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.

Lift & Sculpt is a great foundational Program. If you've completed it in the past, it's a good start before progressing into Build & Sculpt which is considered more advanced. Lift & Sculpt focuses on building balanced strength and improving your aesthetic goals whereas Build & Sculpt is a Program designed to grow your shape and continue building strength based on any training you've done before. Build & Sculpt also includes a weekly cardio-based GPP circuit, which Lift & Sculpt doesn’t.

GPP (General Physical Preparedness) is a 30-35 minute cardio-based session designed to enhance your cardiovascular fitness, muscle endurance and core strength using a mix of dumbbells, kettlebells, med balls, ropes, and cardio machines.

These circuits are ideal for those looking to add effective cardiovascular training to their routine while supporting overall strength and performance development.

These sessions are strategically designed so that they will NOT hinder your muscle-building goals or interfere with shaping your physique. Instead, they’ll complement your training and keep you progressing toward your fitness goals. They are also completely optional.

This Program includes Weighted Workouts and Cardio, with a strength & hypertrophy focus, and optional GPP (General Prepared Performance) Circuits for endurance & fitness. 

Weeks 1-3 | Build Your Foundation

The first phase of the Program is all about getting familiar with the program, establishing your starting weights, and learning new techniques. You'll train three lower body days and one upper body day, with all sessions kept under an hour for maximum efficiency.

This phase focuses on variations of fundamental compound movements, which are challenging, so expect to drop the weight slightly as you dial in your form. Reps will be at their highest in this phase, so adjust your weights accordingly. There's plenty of time to build strength throughout the Program – for now, focus on technique, depth, and tempo to ensure you're activating the right muscles.

This is also the only phase where you'll perform deficit deadlifts, so focus on control and building strength in the bottom range.

As your body adapts, stay on top of hydration, protein intake, and sleep to optimise your performance and recovery.

Weeks 4-6 | Strength & Endurance

By now, you'll be feeling more comfortable and confident, having built strong foundations in Phase 1. In this phase, we're increasing weights and lowering reps to keep your progress on track. Your deficit sumo deadlifts are gone, and you'll return to regular deadlifts, which should feel stronger thanks to the work you’ve put in so far.

You'll also be introduced to a new General Physical Preparedness (GPP) circuit, which will increase in intensity over the next few weeks. Expect to feel your strength and endurance building as you push through.

This is also the last phase with 1¼ squats, so push yourself – these are tough but incredibly effective for building your legs and overall strength.

Your focus now: Add weight each week and challenge yourself mentally to keep growing and pushing beyond your limits.

Weeks 7-8 | Finish Strong!

The final stretch. By now, you shouldn't be second-guessing your technique, it should feel second nature. This phase is about pushing yourself to finish strong and proving to yourself that you can do hard things.

You'll be back to barbell squats, and after weeks of 1¼ reps, they should feel solid – now’s your time to show yourself what you’re truly capable of.

You'll complete your final GPP sessions, and it's time to level up. Increase your pace, cadence, or power and leave it all on the floor. Short-term pain for long-term gain.

Give yourself these 2 weeks to dial in, tap into your goals, and prove to yourself that you will finish strong. You’ve got this!

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.

Yes! You will have the option to choose from a 3, 4 or 5-day training split.

A standard gym should provide all equipment required to complete gym workouts.

If you're completing this Program from home, we recommend:

✓ Set of Dumbbells
✓ Booty Band
✓ Yoga Mat
✓ Resistance/Power Bands
✓ Bench or Sturdy Box
✓ Skipping Rope
✓ Ab Wheel

Absolutely! With our Platinum Membership, you receive access to ALL available MWU Programs.