6 Week Challenge Designed to Simplify Nutrition
- Restriction Free Meal Guides
- 80% Whole Foods, 20% Soul Foods
- Lose Body Fat or Gain Muscle
- Training That Supports Your Goals
- $1,600+ In Prizes to Be Won
6 Week Challenge Designed to Simplify Nutrition
Consistency is Hotter Than Chaos
The EIGHTY20 Challenge is here to simplify your nutrition through one clear philosophy - 80% Whole Foods, 20% Soul Foods. No restriction. No extremes. Just structure, balance, and the consistency required to see real results.
Simply choose your goal, Lose Body Fat or Gain Muscle, and follow a training routine designed to support you every step of the way.
The EIGHTY20 Challenge begins April 13. Available exclusively via Platinum Membership.
About the
Challenge
6 Weeks
Lose Fat
Gain Muscle
BalanceThe Eighty20 Challenge is perfect for you if your goal is to:
+ Stop starting over and commit to a sustainable approach.+ Follow a clear goal, Lose Body Fat or Gain Muscle, with aligned training and nutrition.
+ Cut through conflicting advice and follow a simple framework that works.
If you choose Lose Body Fat as your goal, then you can expect:
+ 3 weighted and high intensity workouts per week, plus additional steady state walks+ Improved overall fitness while reducing body fat
+ To build long-term sustainable nutrition habits
If you choose Gain Muscle as your goal, then you can expect:
+ 4 weighted workouts per week, plus additional steady state cardio+ Increased strength and lean muscle mass
+ To learn how to fuel your body to support muscle growth
Inside the EIGHTY20 Challenge, you’ll unlock brand new Meal Guides built specifically to support your chosen goal. Designed around the 80/20 philosophy, they provide the structure most people are missing: clear portions, balanced meals, and a repeatable framework that makes consistency easier.
Along your journey, you’ll also receive structured email support filled with practical tips, strategies, and foundational nutrition education. These emails are designed to help you understand not just what to do, but why it works, so you can carry these habits forward long after the six weeks are complete.
Inside the App
Lose Fat Meal Guides
For 6 weeks, you’ll follow brand new, goal-specific Meal Guides that remove guesswork, simplify your choices, and help you master the fundamentals daily.
Gain Muscle Recipes
The EIGHTY20 Challenge gives you simple, dietitian-curated recipes so you know exactly what to eat to support muscle growth, without cutting out the foods you love.
Training Tailored to You
Follow a structured training plan tailored to your goals, with workouts that build strength, support muscle growth, or drive fat loss while keeping your training focused and consistent.
Win the Challenge Prize
Sign up to the EIGHTY20 Challenge, and you could win everything you need to continue building the habits you've started!
To enter to win the prize, you will need to submit your transformation before & after photos via JotForm or share it inside the Facebook Community Forum to go into the running to win.
Remember, any progress is progress. We’re celebrating consistency, effort, and commitment, not perfection.
What You Could Achieve
I really loved the fully comprehensive approach to a fitness challenge with MWU - I’ve done fitness challenges before where you just get given your workouts and a meal plan, but I really enjoyed being able to customize every part of this challenge. The community on Facebook has been really sweet and encouraging, and has given me motivation on days where I didn’t have it. Overall happy with my results and going into summer with a whole lot more confidence! Thank you MWU!
- Alexandra
This challenge has been such a positive reset for me! I feel stronger, leaner, and so much more confident in my body. The combination of structured workouts, accountability, and realistic nutrition guidance helped me get back on track and actually enjoy the process. Seeing the visible changes in just six weeks has been so rewarding and motivating; especially noticing more tone through my midsection and legs.
- Alyshia
The biggest change has been within - my spark and confidence are coming back. After struggling through perimenopause and feeling sluggish, this program helped me reconnect with myself again. I feel proud, empowered, and ready to keep going.
- Crystal
This is the first time I’ve really committed to a challenge and I am so happy with the results. After going to Europe this year I put on 3 extra kilos and was really keen to lose them before summer. I found that I really enjoyed the program and food guide, not only did I lose those extra kilos, I actually got stronger and some of my muscles evened out!
- Emma
This journey was incredible. I really pushed myself hard to do all the workouts and progressive overload consistently. I stopped skipping split squats and finally started seeing growth in my glutes. I’ve gained PR’s in deadlifts, back squats, and hip thrusts. I also achieved my first pull up and can do chin ups now as well. Loved this challenge!!
- Kelly
Frequently Asked Questions
The Challenge commences on Monday April 13th. The Challenge will be available in the app for 8 weeks until June 7th.
Yes! You can use our ‘Restart Program’ feature allowing you to start the following Monday, however the Challenge is only available for a limited time!
You’ll receive app access from April 9th, just keep an eye out for an email from our team on how to get started in the MWU App.
Choose Lose Body Fat if you:
✓ Want to reduce body fat or feel leaner
✓ Have never focussed in on structured nutrition before
This goal focuses on creating a sustainable calorie deficit.
Choose Build Muscle if you:
✓ Want to increase muscle size and strength
✓ Feel relatively lean already
✓ Want to improve shape, definition, and performance
This goal focuses on fuelling your body to support muscle growth and recovery.
The EIGHTY20 Challenge Prize is
🏆 $1000 Grocery Voucher
🏆 Wonder Oven
🏆 Smeg Blender
🏆 Meal Prep Containers
To go into the running to win the Challenge Prize, you will need to start the challenge on April 13th and complete the following steps:
1️⃣ Take your before photo
2️⃣ Complete the Challenge and give it your all
3️⃣ Take your after photo
Submit your transformation via JotForm or share it inside the Community Facebook Forum to go in the running to win. Be sure to use the official Challenge Before & After graphics.
Remember, any progress is progress. We’re celebrating consistency, effort, and commitment, not perfection.
The New Year Challenge officially begins on April 13th, and will be available exclusively to Platinum Members for 8 weeks to make the most of it - you’ll receive access on April 9th, and it will expire in the App on June 7th.
Lose Body Fat Goal
5 DAYS
Monday: Full Body Weighted + Steady State Walk
Tuesday: Steady State Walk
Wednesday: Lower Body Weighted + Steady State Walk
Thursday: Rest & Recovery
Friday: Full Body Weighted + Steady State Walk
Saturday: Rest & Recovery
Sunday: Steady State Walk
Build Muscle Goal
5 DAYS
Monday: Lower Body Weighted + Steady State Walk
Tuesday: Steady State Walk
Wednesday: Upper Body Weighted + Steady State Walk
Thursday: Rest & Recovery
Friday: Full Body Weighted + Steady State Walk
Saturday: Glutes Weighted + Steady State Walk
Sunday: Rest & Recovery
Weeks 1 & 2
The first two weeks introduce you to the training style and help you build a strong foundation.
Each week you’ll complete three strength workouts:
✓ Two full-body sessions targeting all major muscle groups
✓ One lower body workout focused on glutes, hamstrings and quads
Alongside your strength training, you’ll aim for 10,000 steps per day through steady-state cardio to support fat loss and overall results.
This phase focuses on learning the movements, building consistency, and preparing your body for the weeks ahead.
Weeks 3 & 4
In weeks three and four, the intensity increases.
You’ll continue with your three weekly strength sessions, but with more free weight exercises to challenge stability and build strength. Your lower body session remains focused on developing your glutes, hamstrings and quads.
This block also introduces a 300-rep challenge workout, designed to build muscular endurance and push you outside your comfort zone while maintaining strong technique.
Weeks 5 & 6
The final two weeks are where you put everything you've built to the test.
You’ll complete two 45-minute AMRAP workouts (As Many Rounds As Possible) designed to challenge your strength, fitness, and work capacity. In week 6, you’ll retest these workouts and aim to beat your previous score.
By this stage, you should notice improvements in both strength and endurance, allowing you to lift heavier, move more confidently, and see how far you’ve come over the six weeks.
Weeks 1 & 2
The first two weeks focus on building your foundation and learning the key movements used throughout the Challenge.
You’ll work on major strength exercises like Back Squats, Shoulder Press, Romanian Deadlifts and Hip Thrusts, alongside supporting accessory exercises to train your full body.
During this phase, the focus is on controlled reps, strong technique, and building confidence with the lifts. You’ll also be introduced to simple intensity techniques to increase muscle engagement without pushing too hard too soon.
These two weeks help prepare your body for the heavier and more challenging training to come.
Weeks 3 & 4
In weeks three and four, the intensity increases as you begin lifting heavier weights.
You’ll continue performing the same key strength exercises, but with new techniques designed to increase time under tension, strength, and control. Rep ranges drop slightly on the main lifts so you can challenge yourself with heavier loads while maintaining good form.
This phase is where many people begin to notice visible strength and muscle changes as progressive overload starts to build.
Week 5
Week five is the most challenging week of the program.
You’ll use advanced techniques such as pyramid sets and drop sets to push your muscles harder and create the stimulus needed for muscle growth.
Weights increase while rep ranges decrease slightly on key lifts, allowing you to lift heavier while fully challenging your strength and endurance.
This week is designed to maximise effort and results before your recovery phase.
Week 6
Week six is a deload week, designed to help your body recover and adapt after the previous weeks of hard training.
Training volume and intensity are slightly reduced, while you continue practicing the same key movements with a focus on good form and controlled reps.
This week allows your body to recover, rebuild, and lock in the strength you’ve gained, setting you up to continue progressing in your next training block.
For this Challenge, you won’t be able to choose the number of training days, as both goals follow a 5-day training split. However, you can switch which days you complete the workouts to suit your schedule.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing this Challenge from home, we recommend:
Lose Body Fat
✓ Yoga Mat
✓ Set of Dumbbells
✓ Resistance/Power Bands
✓ Exercise Ball
✓ Bench or sturdy piece of furniture
✓ Skipping Rope
✓ Booty Band
Build Muscle
✓ Yoga Mat
✓ Booty Band
✓ Set of Dumbbells
✓ Bench or sturdy piece of furniture
✓ Resistance/Power Bands
Yes! All Move With Us Challenges & Programs have the ability to switch between home or gym workouts via the workout dashboard.