Lift & Sculpt Program
8 Week Training & Nutrition Guide
- Build Strength & Achieve New Personal Bests
- Train with Discipline, Dedication & Intention
- Meal Guides Designed to Achieve Results
8 Week Training & Nutrition Guide
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.
About The 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.
Inside 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.
Community Testimonials
Honestly just want to express my gratitude and how much I love this app especially the Lift & Sculpt Program. 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 by following Lift & Sculpt back to back whilst sticking to the meal plans. Rachel, Alex and team you guys are amazing!
- Megan (Lift & Sculpt Program)
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!
- 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. MWU has taught me to be happy and comfortable in my body & focus on nutrition not just exercise! Consistency is key!
- Alex Hutch
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
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.
The Lift & Sculpt Program follows at strict 4-day training split.
4 DAY
Monday: Lower Body & Core Strength (Focus: Squat Strength, Glutes, Quads, Hamstrings & Core) & LISS Cardio
Tuesday: Rest & Recovery
Wednesday: Upper Body & Core Strength (Focus: Upper Body Strength, Back, Shoulders, Arms & Core) & LISS Cardio
Thursday: Rest & Recovery
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
Sunday: Rest & Recovery
The workouts in this Program are 60-90 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 or Power Bands
✓ Bench or Sturdy Box
✓ Skipping Rope
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.