Move With Us

Bikini Build Program Level 3

Rated 4.9 out of 5
Based on 30 reviews
$79.99 AUD

Welcome to BIKINI BUILD, an effective 8 week Program designed to elevate your training and help you build muscle, strength, and confidence in the gym. Bikini Build has empowered thousands of women to transform both their minds and bodies, hit their PBs, and discover newfound confidence.

Now it's back and here to stay as a Program available to join year-round. Coach Rachel Dillon has teamed up with industry experts to bring you a combination of workouts that provide an emphasis on progressive overload - making it a perfect fit if you enjoy lifting! With 4 levels to choose from, Bikini Build is here to progress alongside you.

Bikini Build is for you if:
✓ You are looking to build muscle and shape your physique.
✓ You want to focus on progressive overload and hit new PB's.
✓ You enjoy challenging yourself with 40-70 minute weighted workouts.
✓ You want to push your limits and learn new training techniques.
✓ You want to build strength without neglecting mobility.
✓ You enjoy our Strong Program or Sculpt Challenge and are looking to elevate your training.

Paired with our proven approach to nutrition, you'll receive access to customisable Meal Guides tailored to your calorie and macro targets. You'll also receive access to a library of 1200+ macro-friendly recipes to help you learn how to nourish your body, fuel your workouts, and achieve the best results possible. Prepare to build your strength, knowledge, and confidence with Bikini Build. 


Level 3
Weeks 1 & 2: The primary focus of these two weeks is on building strength. However, before delving into the strength-building aspect, it's important to have an effective warm up. You will experience both a mobility warm-up to activate your muscles and dedicated warm-up sets specifically tailored for your initial compound lift. Within these two weeks, we adopt a 2-second pause technique to emphasize tempo. Tempo is the speed of movement, and with these 2-second pauses, you'll momentarily pause at the contracted phase of each movement to enhance the muscle engagement. Our most popular intensity techniques will be introduced: the drop set and pyramid set. A drop set involves completing sets and reps while decreasing the weight with each set. On the other hand, a pyramid set requires increasing the weight with each set. Pyramid sets will not only feature in weighted sessions but also in your HIIT Cardio days, including 30/60/90/90/60/30-second intervals. Because of the big focus on strength and muscle building, we've incorporated full day dedicated mobility sessions to aid in recovery. Through completing these sessions, you can expect to relieve muscle and joint restrictions allowing the body to move better, reduce the risk of injury and improve your overall performance during workouts.

Weeks 3 & 4: In these two weeks, we introduce the highly effective 3 x 3 method. This approach includes a 3-second pause at three different positions during the eccentric phase of each rep. For instance, during a back squat, you'll pause three times for three seconds on the descent. This method will be appear in four workouts throughout these 2 week.

Weeks 5 & 6: Having built confidence with the 3 x 3 method, we'll go back to pyramid and drop sets to continue progressive overload in each session. Expect an increase in working time in our HIIT Cardio sessions, now offering 120 seconds on and 60 seconds of rest. Our Full Body Mobility Sessions persist to optimise recovery during these weeks.

Weeks 7 & 8: The rest-pause method is introduced in Weeks 7 & 8. This technique calls for a 3 to 5-second pause between every rep, allowing for six reps per set. The final three reps of each set should feel like a challenging 3-rep maximum lift. By this point in the program, you should be fully confident in maximising lifts with heavy loads. Additionally, a 1 1/4 method is introduced, involving completing one full repetition followed by an additional 1/4 repetition for each exercise.

 ** PLEASE NOTE: due to the recent global implications of the Coronavirus, limitations on deliveries and extra precautions, such as quarantine, are causing some delays. Our couriers have advised that alternative solutions have been implemented to keep services moving at a reasonable pace whilst following precautionary measures as necessary. **


Orders placed by 10 am AEDT on a business day (Mon, Wed and Fri, excluding public holidays) will be dispatched the same day. Orders placed after 10 am AEDT on these days or on the weekend will be dispatched next day orders are sent out. 

Please note that we are working as fast as we can to try and meet all delivery times but sometimes there may be delays. This can occur for a number of reasons including but not limited to courier delays, logistics or bad weather. If your package is delayed, please know that we will keep you updated as much as possible. 

If you are having any trouble with your order being delayed please feel free to get in touch with our team at


Orders will be processed and delivered Monday, Wednesday & Friday, except in cases where there are national holidays. Be aware that when there are national holidays orders may experience longer processing and delivery times.  


Upon finalising your order, there will be a number of delivery options to choose from. We know you’re excited to get your latest Move With Us purchase, so we offer you the opportunity to select your preferred method during checkout. 

DOMESTIC (Within Australia) 

We offer two different shipping options within Australia:


  • Shipping Costs will be calculated at checkout depending on the weight, address and delivery method chosen.






    2 + Business Days 

    1-3 Business Days 



  • Shipping Costs will be calculated at checkout depending on the weight, address and delivery method chosen
We offer both Standard and Express shipping options outside of Australia. Please see shipping estimates below: 





UPS POST  3-5 Days


If your order is dispatched internationally, it may have to be cleared through customs. As a result, there may be fees that have to be paid depending on the country. Please note that Move With Us does not cover import liabilities that may be applied by the government of the destination country. Move With Us will not be held liable or responsible for the custom delays, duties or taxes that may apply. 

Move With Us is not responsible for notifying customers that their item(s) are awaiting the payment of customs duties and taxes. Shipping charges are non-refundable.

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