What level of BUILD is for me?

Our BUILD Challenge is an exclusive 8 week experience to unlock your potential and finish 2021 strong.

You will enjoy 6 workouts per week, combining weighted sessions, resistance training, HIIT and LISS cardio, core circuits, and conditioning to build lean muscle and improve your overall strength. This Challenge includes both home and gym workout options, as well as exercise swaps, progression and regression exercises, and minimal-equipment alternatives in the MWU App.

When it comes to choosing your Level, we wanted to make this process as easy as possible so we've taken Monday's workouts from Level 1, 2 and 3 and compared the differences below.

Keep in mind that this is only a comparison of one session from each Level. Throughout ALL Levels, there will be varied rep ranges that are dependant on the specific exercises within the workout.

Level 1

Level 2 

Level 3 

Training Experience 

Beginner-Intermediate 

Intermediate

Advanced-more experienced 

Recommended Nutrition Goal (not taking into account training experience)

Lose Body Fat, Both or Muscle Gain

This Level can comfortably be completed in a calorie deficit or a calorie surplus.

Muscle Gain

Due to the intensity of workouts, we do not recommend completing this Level in an aggressive deficit.

Both or Muscle Gain

Due to the intensity of workouts, we do not recommend completing this Level in an aggressive calorie deficit.

Rep Range

10-20

8-20

8-20

Set Range

2-4

4-6

3-4

Movement Types & Methods

  • High Volume - perfect for trainers who prefer high-intensity style sessions 
  • Specific barbell positions such as a High Bar Back Squat
  • A combination of timed and rep based exercises in one superset 
  • Different training methods including a 2-sec pause when completing a Back Squat

Intensity Techniques 

A Full Pyramid Set

Equipment 

Cotton Band, Barbell, Set of Dumbbells, Cable Machine 

Cotton Band, Barbell, Set of Dumbbells, Cable Machine 

Barbell, Bench or Plyo Box, Set of Dumbbells, 

No use of a Weight Machine 

Workout Example 

Lower Body Weighted

A1 - Banded Barbell Hip Thrusts

2 Sets, 20 Reps 

B1 - Banded Barbell Hip Thrusts

2 Sets, 15 Reps

C1 - Banded Barbell Hip Thrusts

2 Sets, 10 Reps 

D1 - Dumbbell Elevated Single Leg Glute Raises 

4 Sets, 10 Reps E/L

D2 - Cable Kickbacks 

4 Sets, 10 Reps E/L

Glutes Weighted

A1 - Barbell Sumo Deadlifts 

5 Sets, 8 Reps

B1 - Banded Barbell Hip Thrusts

4 Sets, 10 Reps 

B2 - Banded Barbell Hip Thrust Pulses

4 Sets, 10 Reps

B3 - Banded Barbell Hip Thrust Flyes

4 Sets, 20 Reps 

C1 - Cable Donkey Kicks

6 Sets, 20 Reps

C2 - Cable Donkey Kick Pulses

6 Sets, 20 Reps 

Glutes & Quads Weighted

A1 - Barbell Squats (High Bar)

1 Set, FPS 8,6,4,4,6,8 Reps

B1 - Barbell Bulgarian Split Squats 

4 Sets, 8 E/L Reps

C1 - Dumbbell Step Ups

3 Sets, 12 E/L Reps 

D1 - Dumbbell Walking Lunges (Long Stride) 

3 Sets, 20 Reps

D2 - Plank 

3 Rounds, 60 Secs

Please reach out to the team with any questions relating to nutrition and your goal.

Weight Machines are great for beginner to intermediate trainers as they provide more control of the movement rather than free weights such as dumbbells.

For more information on the workouts, please click here.


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