Lift your Game with Lift & Sculpt Program
Lift your game and unlock your potential with 8 weeks of consistency and discipline, designed to have you feeling stronger and more confident than ever.
Introducing Coach Alexandra’s first Move With Us Program - Lift & Sculpt.
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.
By the end of the 8 weeks you can expect to be breaking personal bests and feeling more confident within your lifts.
Who is this Program for?
The Lift & Sculpt Program 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.
✓ Enhance your performance both inside and outside the gym.
The Lift & Sculpt Program is designed for intermediate to advanced trainers. It's perfect for you if you are comfortable executing your compound lifts and are ready to take it up a notch. However, the Program does include regression exercises some of which are machine-based to help you build strength in the same movements and ultimately progress to free weights.
What Training Styles to Expect in Lift & Sculpt?
In this Program, you will enjoy a combination of:
✓ Warm Up Sets designed to prime your body
✓ Strength focused workouts
✓ Low-intensity Cardio Sessions to help sculpt your physique
✓ Drop sets to maximise muscle gain
✓ Finishers to complete your workout on a high
This Program focuses on improving your strength in compound lifts like squats and deadlifts while incorporating daily active movement to help refine and sculpt your physique. Lift & Sculpt focuses on building your glutes and upper body shape outside of the compound lifts. The compound movements are there for your strength and enjoyment, with the addition of hypertrophy targeting our favourite muscle groups like the glutes, shoulders, and back.
Lift & Sculpt has been designed specifically for women, so the programming considers mental load, prioritises recovery, and maximises each session for maximum enjoyment and results.
Here is a Sneak Peak of the Training Split 👀
The Lift & Sculpt Program consists of a 4-day training split.
A four day split is highly effective because it allows optimal recovery time between sessions, ensuring you can give your max effort during each workout. The extra rest days are key to this method, as they provide your body with the time it needs to repair and rebuild muscles as the workouts are quite strenuous on your body and are designed to attack with intensity and focus.
It's important to use these rest days wisely by prioritising recovery protocols. This includes proper nutrition to fuel muscle repair, hydration to keep your body functioning optimally, stretching or mobility work to prevent stiffness, and active recovery activities like walking, yoga, or light movement to aid circulation and reduce soreness.
Read more on How to Maximise your Recovery
Breakdown of the Training Blocks
This Program is all about pushing your limits and achieving noticeable results. To do that, you should aim to increase the weight on most of your lifts each week. If you’re not, you could be missing out on gains 💪
Each week, aim to increase the weight you’re lifting as this is crucial for building muscle and sculpting your body. Remember: progress is progress, even if it’s just adding 1.25kgs (2.7lbs). If adding 5kg (11lbs) to your squats isn’t possible, go for 2.5kg (5.5lbs). Small increases still count! Your tracking of weights and exercises during this program will be essential.
Training Block 1 (Week 1-3)
The first week of the Lift & Sculpt Program is designed to have you testing and recording the lifts you will perform 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. When you join Lift & Sculpt in the App you will receive a 1RM Testing & Reflection Guide in your emails to help you get in the right mindset to begin 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.
Training Block 2 (Week 4-6)
At this stage in the Program, you should know what to expect and feel 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.
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 exercise. You have 3 weeks to make the most out of this rep range. Let's dial in and focus on feeling confident and comfortable in your technique. We've got you, let's beat that plateau!
If you are progressing, you should find each workout challenging - that is how you'll build strength and grow muscle. You'll execute the same exercises repetitively while increasing the weight, and progressively overloading that muscle.
This is your time to tick off those exercises, push yourself to progress through them, and finish week 6 off at a stronger point than where you started in week 4.
Training Block 3 (Week 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!
Lift & Sculpt Nutrition Recommendation
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 Lift & Sculpt 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.
If you would like to understand more about the MWU Nutrition Goals, read here.
How to Access to Lift & Sculpt in the App
Platinum Members will have access to the Lift & Sculpt Program in the MWU App from October 7th.
- Simply click on your Profile pic to open up your App menu
- Select your current Program
- Click on the ‘Programs’ tab to view all current available Programs
- Select the Lift & Sculpt Program
- Choose your preferred start date
- Complete your onboarding questionnaire
Want to know more?
Can I access the Lift & Sculpt Program without a Membership?
Yes, due to popular demand the Lift & Sculpt Program will be available for individual purchase & to all Platinum Members. If you would like to join MWU, start your journey with a 7-Day Platinum Membership Free Trial.
Does this program include Home and Gym workouts?
Yes! You can switch between home and gym workouts by toggling between the dumbbell and home icon at the top of your screen in the workouts tab.
What equipment do I need?
A standard gym should provide all equipment required to complete gym workouts. If you're completing Lift & Sculpt from home, you'll need:
✓ Set of Dumbbells
✓ Booty Band
✓ Yoga Mat
✓ Resistance/Power Bands
✓ Bench or Sturdy Box
✓ Skipping Rope
Got more Questions?
Don’t hesitate to reach out to us at 📧 info@movewithus.com to talk to our friendly Team today.
Our MWU Team is always here to help keep you accountable, and provide you with all the support and guidance that you need to succeed ❤️
Join Platinum Membership today and gain access to the Lift & Sculpt Program on October 7th. Choose between a budget friendly, Monthly billing option of $24.99AUD a month or a simple Annual billing cycle of $249.99AUD billed every 12 months.
