Welcome to

STRONG Program

Prepare to level up with STRONG, by Rachel Dillon. Paired with customised nutrition, this program includes weighted, resistance, cardio and circuit training designed to build lean muscle and enhance conditioning in 8 weeks.

STRONG is for those of all fitness levels who want to feel empowered through fitness, unlock inner strength and train like Rachel Dillon.

What can you achieve with STRONG?

STRONG will empower you with the knowledge, confidence and discipline needed to unlock your inner strength and take control of your fitness journey. Through completing this program, you can build lean muscle, develop overall strength, endurance and enhance conditioning.

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What is included with STRONG?

STRONG is an 8 Week Program that provides you with effective home and gym workout options. You will enjoy 6 workouts per week, broken into four unique training blocks that increase in intensity as you progress.

  • An immersive 8-Week Program experience
  • 6 months access to the Move With Us App
  • Home and gym workout options
  • Customised meal guides tailored to your dietary requirements
  • Nutrition targets personalised to you and your goals
  • Access to 850+ delicious recipes
  • Support from our Team of qualified dietitians and trainers
  • Be part of a community of positive, growth-minded humans, just like you.

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What 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

What equipment do you need?

A standard gym should provide all 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

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Join STRONG Program  today!

STRONG is only USD$119.99 and includes access to all App features for 6 months...that's less than $5 per week.
Our next intake commences on Monday 1 November. Select your level and join today!

Select a Level