With the MOVE Challenge—Full Body Strength, you can choose between a 4, 5, or 6-day training split; however, the default training split will appear as 6 days!
Please see Weeks 1 & 2 training splits below:
6 Days
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Full Body (Focus: Deadlift Strength)
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Full Body Mobility & LISS Cardio
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
5 Days
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Full Body (Focus: Deadlift Strength)
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Rest & Recovery
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
4 Days
Monday: Lower Body (Focus: Squat Strength)
Tuesday: Rest & Recovery
Wednesday: Full Body Mobility & LISS Cardio
Thursday: Upper Body (Focus: Bench Press Strength)
Friday: Rest & Recovery
Saturday: Lower Body (Hip Thrust Strength)
Sunday: Rest & Recovery
Training Style Explained
Weeks 1 & 2: Laying the Foundation
During this initial block, compounds will follow a 4x5 structure. This block is designed to help you get comfortable with extended warm-up sets, lower reps, and longer rest periods. Expect some initial soreness as you lift heavier weights than usual, and consider using the LISS cardio sessions for active recovery. Tracking your weights is highly recommended, as each set should aim for improvement over the previous week, with a goal of reaching a 3RM (three-rep max) by the challenge’s end. Accessories will include slower tempos to reinforce control and form.
Weeks 3 & 4: Pushing Limits
In this phase, all compounds will follow a 5x5 structure, making it the most challenging block of the program. You’re encouraged to maintain or increase the weights from the previous block for an extra set. The fifth set for each compound lift should be very challenging—take extra rest if needed. Some accessory movements will shift from dumbbells to barbells, adding a stability challenge, and you may experience some new soreness as your body adapts. Sprint intervals are also introduced in some finishers to push cardiovascular endurance. This is a high-intensity block, so feel free to skip LISS cardio if you're feeling fatigued.
Weeks 5 & 6: Maximising Strength
The final block focuses on maximising strength by lowering reps and increasing weights, with all compounds following a 4x3 structure. If the previous weeks were performed at max effort you can expect to hit new personal bests. While reps decrease, you'll maintain the same rest periods and intensity.