Transformations
Nutritious Recipes
LIFT YOUR GAME
Over 8 weeks, Coach Alex will guide you through a transformative journey, focusing on building strength and sculpting your physique. Whether you're looking to hit new personal bests or transform your body composition, this Program is for those ready to commit and see the rewards of their hard work.
Due to popular demand, the Lift & Sculpt Program will now be available for individual sale & to all Platinum Members from October 8th. Intakes for the program begin every Monday.
ABOUT
LIFT & SCULPT PROGRAM
LIFT & SCULPT PROGRAM
8 Weeks
Build Strength
Sculpt
TransformLift & Sculpt is perfect for you if your goal is to:
✓ Transform and sculpt your physique.✓ Build strength, muscle and achieve new personal bests.
✓ Train with discipline, dedication, and intention.
Throughout this Program you will enjoy a combination of Weighted Workouts and Low Intensity Steady State Cardio.
This Program is suited for Advanced trainers. However, all Move With Us Programs provide exercise regressions, progressions and swaps to suit your needs.
If you are completing the Lift & Sculpt Program, we recommend selecting a nutrition goal of Maintenance or Muscle Gain.
This Program is designed to push your limits - by selecting maintenance or muscle gain you will have enough energy to push harder in your training and optimise your strength goals over the 8 weeks. You'll notice significant changes in your body composition. Expect your muscles to become more defined and your shape to evolve, accentuating an hourglass figure.
If you would like to complete the Program in a calorie deficit and achieve your weight loss goals, you shouldn't expect to build muscle and increase your strength to the same capacity.
WHAT TO EXPECT IN THE APP
UNLOCK YOUR POTENTIAL
Focus on building strength and sculpting your physique through a 4 day training split including strength focused workouts and low-intensity cardio sessions. Designed specifically for women so you can ensure you are prioritising recovery, mental load and maximum enjoyment.
ELEVATE YOUR NUTRITION
Customisable Meal Guides tailored to your calorie and macro targets. You'll also receive access to a library of 1,500+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible.
ACCOUNTABILITY TRACKING
This Program is designed to have you feeling stronger and more confident than ever. So, let us help you stay consistent and disciplined over the 8 weeks to achieve this. Our accountability tracking features will keep you on track.
WHAT YOU COULD ACHIEVE
“I feel so much more confident! Taking care of my health and supporting the other girls who are in the same journey is my passion now! Eating 2300 calories and looking healthier, stronger, and as you can tell a lot more confident! I was extremely happy with the way my body was transforming after only 8 weeks, and fell in love with lifting and consuming more food in general”.
- Xhesiana Zahoaliaj
“MWU has changed my life!!! I never thought I would ever be able to actually see muscle tone after doing so many different programs and diets nothing was really working. MWU has pushed my body to do things I never thought I could do!!! I felt stronger everyday and I feel amazing inside and out. “
- Ashly Rodriguez
"I gained such a positive and healthy relationship with food & my body. This challenge has taught me to be happy and comfortable in my body & focus on nutrition not just exercise! Consistency is key! And this program has made that possible giving us all such a good mindset."
- Alex Hutch
"I’m so happy with my results! My body loved all the extra food (first time I’ve felt good about eating so many calories!) The 3 glute days were the BEST! I can’t wait to repeat the program in the gym! Thank you MWU!"
- Sonya Bevan
"I have battled body dismorphia for many many years, since I was around 11 years old (I am approaching 30 this Tuesday) and this is the first time I can say I am starting to appreciate my body more and appreciate the journey and giving my body what it needs. This has made me want to grow stronger, not live by the numbers on the scales and to aim for being toned, strong and healthy for the first time in my life."
- Louise Jones
Frequently Asked Questions
Intakes commence 10am every Monday, with our first intake being 7th of October.
As soon as you confirm your order, you will receive instructions on how to access our App and begin preparing for Day 1.
The Lift & Sculpt Program will be available in the MWU App starting October 7th.
A standard gym should provide all equipment required to complete gym workouts.
If you're completing the Lift & Sculpt Program from home, you'll need:
✓ A Set of Dumbbells
✓ Booty Band
✓ Yoga Mat
✓ Resistance or Power Bands
✓ Bench or Sturdy Box
✓ Skipping Rope
No, the Lift & Sculpt Program follows a set 4-day training split to maximize your results:
4 DAY
Weeks 1-8:
Monday: Lower Body & Core Strength (Focus: Squat Strength, Glutes, Quads, Hamstrings & Core) & LISS Cardio
Wednesday: Upper Body & Core Strength (Focus: Upper Body Strength, Back, Shoulders, Arms & Core) & LISS Cardio
Friday: Lower Body & Core Strength (Focus: Deadlift Pattern Strength, Quads, Glutes & Hamstrings) & LISS Cardio
Saturday: Upper Body & Core Strength (Focus: Back, Shoulders, Arms & Core) & LISS Cardio
If you want to switch your rest days, you can always follow the steps below:
1. Go to the Workouts tab
2. Click the edit icon in the lower right corner
3. Choose 'Update my workout'
4. Hold and drag the workout you'd like to move
5. Click the edit icon once more and press 'Save Changes'
Weeks 1 - 3
The first week of the Lift & Sculpt Program is designed to have you testing and recording the lifts you will be performing over the next 8 weeks. This week is all about establishing a baseline and recording your results. You shouldn't expect to be working at 100% - instead, focus on your technique and get familiar with the Program
In Week 2, you will start focusing on progression. Your goal this week is to add weight to the majority of your lifts, so look back at what you were lifting last week and increase your weights from there. You should be feeling more comfortable with the movements, lifting heavier weights and fine-tuning your technique.
In Week 3 you will repeat this process, adding additional weight to each of your lifts. The last rep you perform of each set should be difficult without compromising form.
Weeks 4-6
At this stage in the Program, you should know what to expect and be feeling strong, on track, and more confident.
You are lifting more than you were in week 1 across the majority of your lifts, but you may be struggling with a few exercises. Don't worry!
Now it's time to keep progressing and building upon the foundations. Your reps are lowering, so this is your chance to increase your weight on every single exercise. You have 3 weeks to make the most out of this rep range, you should be dialling in and focusing on feeling confident and comfortable in your technique. We got you, let's beat that plateau!
If you are progressing, you should be finding each workout challenging - that is how you'll build strength and grow muscle. You will be executing the same exercises repetitively and increasing weight so you're progressively overloading that muscle. This is your time to tick off those exercises and push yourself to progress through them and finish week 6 off at a stronger point than where you started in week 4.
Weeks 7 - 8
These are the last two weeks of the Lift & Sculpt Program and your chance to see how far you can push yourself. You know the drill, we are decreasing reps to allow you to increase the weights you are lifting.
All the focus, dedication, repetition, and consistency brings us to this week. The aim is to lift heavy, and stay focused on the lift - show yourself what the last 6 weeks have been for.
You'll notice extra drop sets and supersets added in this training block to push through after the compound lifts.
This block should be the fun part - lift those heavy weights and reflect on where you were when you started the Program. You will be feeling and looking good!
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon in the workouts tab.
Absolutely! Our ‘Restart Program’ feature lets you begin your Program on the following Monday, so you can start when it suits you.
As long as your Platinum Membership is active, you will have access to the Lift & Sculpt Program.
On October 7th, simply head to your Profile Photo > Select Change Program > scroll down to find Lift & Sculpt, and select Start Program.