Transform in 8 Weeks with STRONG

STRONG (formerly 'Train Like Me') will show you how to train like 3 x WBFF Bikini World Champion, Rachel Dillon!  

Sculpt lean legs

Grow your glutes

Tighten your core

Define your upper body

AS SEEN IN...

Transform in 8 Weeks with STRONG

STRONG (formerly 'Train Like Me') will show you how to train like 3 x WBFF Bikini World Champion, Rachel Dillon!  

Sculpt lean legs

Grow your glutes

Tighten your core

Define your upper body

AS SEEN IN...

Achieve a
Full Body Transformation

Ready to transform in just 8 weeks? Follow the system that enabled Rachel Dillon to be crowned the 3x WBFF Bikini World Champion and embark on your own personal journey to unlocking your fitness goals. Enjoy access to customised nutrition, effective home and gym workouts, and so much more.

What's Included?

A life-changing 8 Week Program experience

6 months access to the Move With Us App

Effective home and gym workout options

Customised meal guides tailored to your goals and preferences

Nutrition targets personalised to you and your goals

Access to 1000+ delicious recipes

Fortnightly check-ins and progress tracking

Daily goal setting and habit tracking

Support from our Team of qualified dietitians and trainers

Join over 100,000 like-minded women across the globe

Loved By Thousands of
Women Just Like You 

Don't take our word for it. Hear from real women that have changed their lives for the better by completing STRONG...

If you stick to the program it really works, it will be the best thing you've ever done for yourself. I have so much appreciation for my body, what it has been through, what it can do and the various transformations it's been through thus far throughout my life.

- Jacqui

I have lost 12.5 kg’s and 82cm’s (including 19cm off my waist 🙌🏼 ). I am stronger and fitter than I’ve ever been. And on a mental note so much happier!

- Tamsin

STRONG is no joke.. I lost 7 kgs and OVER HALF A METRE off my freakin’ body!! I am SHOOK!🙊 🤩 Despite having my second baby and battling broken sleep every night I still gave 100% to this Program! I loved every minute of the tough workouts and stepping back into health & wellness.

- Kayla

How STRONG  Works

STEP 1

Secure your spot

Select your level and complete the checkout to secure your spot in the next weekly intake! Intakes begin each Monday, allowing our Team to give you the support and guidance you need to succeed.

STEP 2

Download the App

Once your purchase is complete, you will gain access to the Move With Us App so you can start exploring and preparing before you officially start the STRONG Program.  

STEP 3

Complete your questionnaire

Submit your personal details so that we can understand your goals and recommend the most effective protocols to follow.

Ready to get STRONG ?

STRONG has new intakes beginning every week, so what are you waiting for? Make your move today and start training like a champion!

PLUS, for a limited time only, use code SALE20 at Checkout for 20% OFF! Hurry, this is offer is for a strictly limited time only!

Join Now - $119.99
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Not sure which Level to choose? We break them down here.

Which Level of STRONG  is best for you?

LEVEL 1

Experience Level
Ideal for those with less than 6 months of training experience

Workout Duration
45-70 minutes

Ranges
Rep Range: 8-20
Set Range: 2-3

Training Split
Monday: Full Body Weighted
(Focus: Glutes, Back, Core)
Tuesday: Full Body Weighted
(Focus: Quads, Shoulders, Core)
Wednesday: LISS Cardio
Thursday: Full Body Weighted
(Focus: Glutes, Back, Core)
Friday: Full Body Weighted
(Focus: Quads, Shoulders, Core)
Saturday: LISS Cardio + HIIT Challenge (optional)
Sunday: Rest & Recovery

LEVEL 2

Experience Level
Ideal for those with 6-12 months of training experience

Workout Duration
45-70 minutes

Ranges
Rep Range: 8-20
Set Range: 2-6

Training Split
Monday: Glutes Weighted + Core
Tuesday: Upper Body Weighted
(Focus: Shoulders, Back, Triceps)
Wednesday: HIIT Cardio + Core
Thursday: Lower Body Weighted
(Focus: Quads, Calves)
Friday: LISS Cardio + Upper Body Weighted
(Focus: Full Upper Body)
Saturday: Lower Body Weighted
(Focus: Hamstrings, Core)
Sunday: Rest & Recovery

LEVEL 3

Experience Level
Ideal for those with 12-18 months of training experience

Workout Duration
45-70 minutes

Ranges
Rep Range: 8-30
Set Range: 2-12

Training Split
Monday: Glutes Weighted
Tuesday: Upper Body Weighted
(Focus: Back)
Wednesday: HIIT Cardio + Core
Thursday: Lower Body Weighted
(Focus: Quads)
Friday: LISS Cardio + Upper Body Weighted
(Focus: Shoulders, Chest)
Saturday: Lower Body Weighted
(Focus: Hamstrings + Core)
Sunday: Rest & Recovery

LEVEL 4

Experience Level
Ideal for those with 18+ months of training experience

Workout Duration
45-70 minutes

Ranges
Rep Range: 8-48
Set Range: 2-8

Training Split
Monday: Glutes Weighted + Core Circuit
Tuesday: Upper Body Weighted
(Focus: Back, Shoulders, Triceps)
Wednesday: HIIT Cardio + Core Challenge (optional)
Thursday: Lower Body Weighted
(Focus: Quads)
Friday: LISS Cardio + Upper Body Weighted
(Focus: Back, Chest, Biceps)
Saturday: Core Circuit + Lower Body Weighted
(Focus: Hamstrings)
Sunday: Rest & Recovery

Frequently Asked Questions  

When does the Program start?

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.

What training can I expect?

You will receive a weekly workout plan with 6 days of training sessions, however you can customise your plan to suit your lifestyle and preferences.

In each level of STRONG, you will experience a mix of weighted workouts, core circuits, and HIIT & LISS cardio sessions.

Each level is structured in four 2-week training blocks, followed by a 2-week deload phase at the end of the program. The aim is to improve performance and build strength by increasing the intensity in the second week of each training block.

LEVEL 1

Includes four full-body weighted workouts and two low-intensity cardio sessions for the first four weeks. From week 5, the workout split is divided into full upper-body and full lower-body sessions with additional core circuits. The reps range from 8-20 reps in this level to allow your body to adapt to the common movement patterns.

LEVEL 2

Includes five resistance-training sessions, one high-intensity cardio session, and one low-intensity cardio session to be completed alongside a weighted workout. In the first four weeks, the weekly workout split is divided into upper-body and lower-body focused days with a higher rep range. From week 5, the weekly workout split incorporates full-body workouts with the number of sets increased and reps decreased, aiming to progress in your strength.

LEVEL 3

Incorporates a combination of upper-body and lower-body weighted workouts, core-focused circuits, and high-intensity and low-intensity cardio sessions. In the first four weeks, the weighted workouts are focused on targeting larger muscle groups. During these training blocks, the aim is to build strength with progressive overload. From week 5, one lower-body workout is replaced with an additional low-intensity cardio session to allow optimal recovery time. In weeks 7-8, full-body workout splits are re-introduced with an increased working period to continue developing your strength endurance.

LEVEL 4

Divided into three lower-body workouts, two upper-body workouts, and two cardio sessions each week. At this level, the working period for each high-intensity cardio session is increased with each training block. A new training method of pyramid-sets is also introduced in this level to emphasise improving your strength with progressive overload.

What equipment do I need?

A standard gym should provide all machines and equipment required to complete gym workouts, but if you're completing STRONG from home, you'll need:

A set of dumbbells (ideally two sets, one lighter for upper body, and a heavier set for lower body)
Booty bands
Ankle weights
Resistance bands
A skipping rope
An exercise ball
A yoga mat
A bench or sturdy piece of furniture

Need to get supplies before you start? Shop our Equipment here.

Which Level should I choose?

Level 1: Ideal for beginners with less than 6 months of training experience
Level 2: Ideal for beginner-Intermediate trainers with 6-12 months experience
Level 3: Ideal for intermediate-advanced trainers with 12-18 months experience
Level 4: Ideal for advanced trainers with 18+ months experience