01
Strength
The Big 4 lifts plus accessories, loaded properly. You'll beat numbers that haven't moved in years.
5 sets. 5 reps.
Entry to the Sep 1 intake is now CLOSED
Become the person you know you want to be
The GROWTH Challenge is a 60-day lifestyle upgrade - your fitness, your physique, your lifestyle and your mental growth. The whole program is written for you, support and community at your fingertips, and I'm doing every single day of it alongside you.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
What it actually is
60 days that rebuild your whole outlook, not just the body
Seven days of intentional movement. Training across eight pillars. Food that's all planned for you. Journalling and real meaningful conversation every week. Photos at day 0, day 30 and day 60. And on the last day, a one-page handwritten review of what the challenge did for you, what it did to you, and where you go next.
- Next intake 1 Feb 2027
- Runs for 60 days
- Costs $60 total
- Open to Everyone
This is not a course. Not a PDF you'll never open. Not a transformation photo op. It's 60 structured days with a coach doing them beside you — open to anyone willing to show up.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
This isn't a gym-bro flex challenge. It's an invitation to grow.
This isn't just a physique transform. Though you're going to get in amazing shape.
This isn't a get-shredded-quick program. Though your muscle mass and your stubborn fat are going to transform.
This isn't just another challenge. The routine you grow out of it will change what you believe about yourself.
This is my blueprint to becoming your best self, through intention and challenge. An invitation to step up and become a greater version of you.
Sam Molineaux — MOVEWELL Training
The honest bit
60 days to completely change how your week runs
Where you are now
- Restarting every Monday, throw it in by Friday.
- Training is whatever you feel like, if you turn up at all.
- You look alright, but you're flat, tight and tired by 3pm.
- You're stuck in the same routine, nothing much changes.
- You keep telling yourself you'll sort it out next month.
- You've got discipline for work, but you dont prioritise you.
Where you'll be on day 60
- A week that runs itself — you stop negotiating with yourself at 5am.
- Visibly stronger and leaner, moving like your joints belong to you.
- Sleeping properly, eating clean without thinking, hydrated for the first time in years.
- You've had the conversation you've been avoiding for years — and it went fine.
- A hobby back in your life that has nothing to do with performance.
- Proof, in your own handwriting, that you finish what you start.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
The week
Eight pillars. Seven days. No guessing what to do.
Every week of the challenge runs the same eight pillars, and every week they get harder. Every one of them scales to whoever is doing it, so wherever you're starting from is the right place to start. You never open your phone wondering what today's session is - it's already written, and it already knows what you did last week.
02
Hypertrophy
Compound movement, with volume. This is where the engine and the shape come from.
More work, less rest.
03
Calisthenics
“The Military Workout”. my take on the Crossfit "Cindy". Your own bodyweight against the clock - scaled to you, then built.
Full Body, on repeat
04
Aerobic
Steady-state cardio in whatever you'll actually keep doing - run, cycle, row, swim. Consistency wins.
Your choice · weekly
05
Sprints
Speed work and intervals. Short, deeply uncomfortable, and the fastest lever on your body composition.
Lactic acid tolerance
06
Mobility
15min per day, and one hour of intentional yoga a week. Not a stretch tacked onto the end of a session - an actual dedicated hour.
You choose the Yoga
07
The Exciter
A hobby you do purely because you love it. Surf, climb, play, ride, dance. No performance metric attached to it.
Your pick · non-negotiable
08
Recovery
A structured recovery day. Sleep, food, hydration and doing less on purpose - because that's when you adapt.
A protocol, not a day off
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
The other half
The training is the easy part
Most challenges stop at the gym door. This one doesn't - because the gym was never the thing holding you back. These run every week alongside the training, and they're not optional.
WEEKLY
Mental wellness
- Journalling. Twice a week
- One vulnerable conversation a week. A parent, a sibling, a friend.
- One professional therapy session every 30 days (two across the challenge)
DAILY
Nutrition
- Clean eating off the guide.
- An 8-week roadmap so you're never guessing what's for dinner
- My supplement outline, and what's actually worth your money
DAILY
Lifestyle
- 3-4L of water a day, plus electrolytes
- Photos at Start, 30 days in and 60 days.
- A one-page handwritten review on day 60
Day by day
What actually happens across the 60 days
60 days is deliberate. Short enough that you don't get bored or yo-yo. Long enough that the habits stop being effort and start being who you are.
01–14
Baseline
Set the floor
- Before photos, weights and times recorded - this is the version of you we're measuring against.
- Learn the eight pillars and where they sit in your week.
- Kitchen reset: one shop straight off the nutrition guide.
- First journal entries. They'll be terrible. Do them anyway.
15–30
Grind
The bit that hurts
- Loads go up. The Military stops being a shock and starts being a benchmark.
- Week three is where most people quit - the group chat is why you won't.
- Your first vulnerable conversation lands somewhere in here.
- 30-day photos: the first time you see it rather than just feel it.
31–45
Turn
It stops being effort
- First therapy session behind you, second one booked.
- Sleep and hydration are automatic now, not a task list.
- The Exciter stops feeling indulgent and starts feeling necessary.
- Progressions kick again - the program moves because you did.
46–60
Finish
Become it
- Peak loads on the Big 4.
- 60-day photos, side by side with day zero.
- Your handwritten page: what it did for you, what it did to you, where you go next.
- You keep the routine - that was always the actual product.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
By day 60
What you walk away with
- A routine you don't have to think about. Eight pillars, seven days, running on rails.
- A body that works. Stronger on the Big 4, a real engine, joints that stop complaining.
- A physique you built on purpose. Sixty days of training and clean food does exactly what you'd expect it to.
- Food handled. A clean-eating roadmap you've actually run for eight weeks, not just downloaded.
- A clearer head. Sixteen journal entries and two real therapy sessions behind you.
- Relationships that got closer. Eight conversations you'd otherwise have kept avoiding.
- Something you do purely because you love it. The Exciter goes back in your week and stays there.
- A page in your own handwriting about what these 60 days did for you, and to you.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
What you get
Everything lands before day one
One pack, sent to your inbox the moment you're in, so there's nothing left to organise on the morning it starts.
- Welcome letter
- Program outline
- The full 60-day training program
- Progressions - the program moves as you do
- Nutrition guide
- Nutrition rules
- Supplement outline
- Contacts, resources and your WhatsApp invite
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
Who's running it
I'm not coaching this from the sideline. I'm doing all 60 days with you.
I've spent my whole adult life on this - the training, the food, the yoga mat, and the far less glamorous 24 years of sitting in a therapist's chair doing the work most people never start.
What I've learned is that for there to be any ongoing excitement, there has to be variety. So that's what this challenge is: a week that gives to you. Same program, same non-negotiables, same photos, same handwritten page at the end - I'm submitting mine alongside yours.
- Bachelor Degree in Exercise Science
- 12 yrs Coaching and mentoring
- 8 yrs Competing and pushing limits
- 17 yrs Yoga and mindfulness
- 24 yrs Therapy and self-work
- 60/60 Days I'm doing beside you
Why I built thisSam's story, straight to camera
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
The maths
One night out, or the next 60 days
What's in the challenge
- The 60-day training program — all 8 pillars $180
- Built-in progressions across the full 60 days $60
- Nutrition guide + 8-week clean-eating roadmap $120
- Nutrition rules + supplement outline $60
- The mental wellness framework — journalling, conversations, therapy $90
- The WhatsApp community, with me in it, for all 60 days $150
- Progress tracking + the capstone handwritten review $40
Total value
$700
The price
$60
AUD · $1 a day · paid once
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
60 DAY
The “do the work or don't pay” guarantee
Do the 60 days properly — the training, the food, the journalling, the photos, the handwritten review — and if you get to the end and genuinely feel nothing changed, email me and I'll refund the $60 in full.
I can promise that because I know what 60 honest days does to a person. The only way this doesn't work is if you don't turn up. Nothing here affects your rights under Australian Consumer Law.
Entry to the Sep 1 intake is now CLOSED
The next group starts 1 February.
Everyone starts on day one and finishes together, which is why registration closes the day the challenge begins. The September round is closed. Put your name down now and you'll hear about the February intake before anyone else does.
--Days
--Hours
--Minutes
--Seconds
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
Before you ask
Your questions, answered
Who is this actually for?
Anyone willing to give it sixty honest days — women and men, any age, any starting point. Everyone runs the same eight pillars, scaled to where they actually are right now. The group is mixed and it's better for it: the conversations are more honest and nobody's performing.
I'm not in shape right now. Is this for me?
Yes — and honestly it's better if you're not. Every pillar scales. The Military starts wherever you can hold it and builds from there. The people who get the most out of 60 days are the ones with the most ground to make up.
I've done challenges before and fallen off by week three.
So has almost everyone, which is exactly why week three is where the group chat earns its place. The program is already written so you never have to make a decision at 5am. You're not relying on motivation — you're relying on structure, and on other people noticing when you go quiet.
Seven days of training a week? I've got a job and kids.
Seven days, not seven gym sessions. Mobility is an hour of yoga. The Exciter is a hobby you'd want to do anyway. Recovery is a protocol, not a session. Most days are 45–60 minutes and the whole thing is built to fit around a real life.
Do I need a gym?
For the strength pillars, yes — you need a barbell and somewhere to load it. Everything else can be done at home, in a park or in the ocean.
Is $60 really the whole cost?
That's it. $1 a day, paid once. No subscription, no upsell at the end, no $2,000 program waiting behind the curtain. The only other thing you'll pay for is your two therapy sessions, which you book yourself.
What's the therapy requirement about? I've never done it.
One session every 30 days — two across the whole challenge. You book it, you pay for it, it's yours, and I never see a word of it. I've had 24 years of it and it has done more for my life than any training block ever did. If you've never gone, this is the easiest excuse you'll ever get.
I don't want to share personal stuff with strangers.
You don't have to. The vulnerable conversation is with someone you already love — a parent, a sibling, a friend. The group is there for the training and the accountability. What you say in your own life stays in your own life.
What if I get injured or sick partway through?
Message me in the group and we scale it or pause it. The point is finishing 60 honest days, not 60 identical ones.
Will I actually change how I look, or is this all mindset stuff?
You'll change how you look and how you move. Strength, strength endurance, sprints, aerobic work and clean food for 60 straight days does exactly what you'd expect it to. The mindset work is what makes it still be true a year later.
What happens on day 61?
You keep the program, the guides and the routine — they're yours. Some people run it again heavier. Some move into full coaching with me. Most just keep the week, which was the point all along.
Interested? Sign up for February 1st
Still unsure? Email sam@movewelltraining.com and ask me directly.
60 days · $1 a day · next intake 1 February 2027
The GROWTH Challenge
You already know whether you're in. The next 60 days happen either way — the only question is what you've got to show for them.
Interested? Sign up for February 1st
Sep 1 intake closed · registration for 1 February opens soon
The GROWTH Challenge is a fitness and lifestyle program, not medical or psychological treatment. If you have an existing injury or health condition, clear it with your doctor before you start.
The GROWTH Challenge — 60 days
Sep 1 intake closed · next 1 Feb
Interested? Sign up for February 1st