The Challenge FAQs


The content of this online ‘Challenge’ is to serve as a general overview of matters of interest and is not intended to be comprehensive, nor does it constitute medical (or other) advice in any way. This ‘Challenge’ is a compilation of one person’s ideas, concepts, ideologies, philosophies and opinions. You should carry out your own research and/or seek your own professional advice before acting or relying on any of the information displayed in this e-resource. The author, and its related entities will not be liable for any injuries, loss or damage that may arise out of your improper use of, or reliance on, the content of this e-resource. You accept sole responsibility for the outcomes if you choose to adopt and/or use the systems, methods, ideas, concepts and opinions within the content of this ‘Challenge’.

What is The Challenge?

The Challenge is a worldwide, 8-week online training and nutrition program created by Coach Mark Carroll for you to achieve your current fitness goals, whether they be fat loss or muscle growth.

Each Challenge from Coach Mark Carroll is different and time-sensitive as we only hold a small amount every year. If you want to find out when the next Challenge will be, please email


  • 10 weeks access to the Coach Mark Carroll App for tracking and education
  • Downloadable training programs for you to keep forever
  • Exercise video libraries highlighting muscles worked and correct movement patterns
  • Coach Mark Carroll’s coaching cues plus videos breaking down the big lifts and key movement patterns
  • Join the team, you will be supported 24/7 in our community

How do I get my training program for The Challenge?

Once you’ve purchased The Challenge, you will be emailed instructions on how to download and access the CMC App which is where your training programs and education will be loaded. The exclusive content and training programs will be accessible from the Thursday before the Challenge begins.

In what countries can I participate in The Challenge?

The Challenge is available worldwide.

Currently, The Challenge is only available in English. 

Can I use The Challenge if I have an injury?

It’s recommended that you consult with your medical practitioner if you have an injury before commencing the program. Coach Mark Carroll has spent countless hours refining and creating these training programs to ensure they are safe, effective and efficient when it comes to helping you with your health and fitness goals.

Can I use The Challenge if I’m pregnant?

If you are pregnant, you will need to get doctors approval before starting/continuing The Challenge.

Is The Challenge exclusive to women?

The Challenge is available for both men and women.

Can I use The Challenge without internet?

No. The CMC App is only accessible with internet connection.

Does The Challenge expire?

Yes and No. The Challenge is a limited-time program that expires from the App after 10 weeks.

You will have access to the downloadable training programs forever as they are in PDF and Google Sheet form.

Are the Coach Mark Carroll guidebooks still available?

Yes. To purchase one of these guidebooks, CLICK HERE!

If I have previously purchased a Mark Caroll guidebook, can I transfer them to The Challenge?

No. The Coach Mark Carroll guidebooks are completely separate from The Challenge and these guidebooks are in no way available to do in conjunction with The Challenge. If you have previously purchased a guidebook, you will have to use it separately from The Challenge.

How does Coach Mark Carroll keep in contact with me during The Challenge?

Mark will be keeping up with you and your progress via weekly videos, the Facebook community, email, social media and the Instagram hashtag #teammarkcarroll. Be sure to tag @coachmarkcarroll so that he can see all your progress and follow your journey.

If you ever feel stuck or need some extra assistance, you can email the Coach Mark Carroll team at

Is there a Challenge community that I can join?

Yes. We have a male and a female Facebook group that you can use to connect with other The Challenge members.

There are different and separate groups for each Challenge we hold and we send your access links in all emails in conjunction with your purchase.


Can I get a trial of The Challenge?

No. We aren’t able to give any trials or previews of The Challenge as it is individualised to each consumer.

How do I download and access the Coach Mark Carroll App?

Firstly, watch this email explaining everything you need to do to download the App:

Can’t watch the video right now? Here are some instructions:

Step 1 – Open Safari
Step 2 – Search for
Step 3 – Select ‘Sign Up Now’ and create an account using the same email address you purchased the Challenge with (the same email you can log with on
Step 4 – Select the ‘share’ icon (middle button) in the Safari menu bar and then select ‘Add to Home Screen’
Step 5 – Select ‘Add’ and there is your Coach Mark Carroll App – login as per usual with your account that you just created.

Step 1 – Open Google Chrome
Step 2 – Search for
Step 3 – Select ‘Sign Up Now’ and create an account using the same email address you purchased the Challenge with (the same email you can log with on
Step 4 – Tap the 3 buttons (settings).
Step 5 – Tap ‘Add to Home Screen’ and follow the onscreen instructions to install, then login as per usual with your account that you just created.

Once you are logged in, you should see your program which you will be able to select and view! It will then be under ‘My Program’!

How much is The Challenge?

The Challenge is $99 USD per person.

Please Note: This product is billed in USD, meaning there may be currency exchange when you purchase therefore changing the amount charged to your card/Paypal account.

How and when will I be billed?

You will be billed for the full amount ($99 USD) when you sign up to The Challenge.

I haven’t received a confirmation email after signing up to The Challenge. What should I do?

If you have purchased your program for The Challenge (received a confirmation/receipt from Paypal or Stripe) and not received a confirmation email from us, please check your Junk and Spam folders. If there is nothing there within 2 hours, please contact us at and attach your receipt or order number.

Can I get a refund of The Challenge or swap to a different program within The Challenge?

Except when required by law, The Challenge fee is non-refundable due to the nature of the product.

You cannot swap anything within The Challenge once you have purchased, but you have access to both home and gym options in the App.


What equipment is needed for The Challenge?

The training programs in The Challenge are designed for both commercial gyms and home gyms.

Home Training:

This program is for you if:

  • You workout at home
  • You have equipment
  • You train with bodyweight
  • You want to maintain muscle mass

What you need:

  • Adjustable dumbbells are ideal, or a few sets
  • Barbell with weight plates, you can get these online for a reasonable price
  • Weight plates
  • A squat rack
  • Resistance bands
  • A bench


Gym Training:

This program is for you if:

  • You still have access to a gym
  • You have what you need at home
  • You’ll get what you need & you don’t have
  • You want to build muscle in this time

Not sure which one to choose?
You can swap to the gym program when your gym opens or if you get access to more equipment.


How long does each workout go for?

Workouts vary from 60-70 minutes. Please make sure you pay attention to the rest breaks and tempo provided.

When will I receive my training program?

You will gain access to your training program from the Thursday prior to the start date.

Can I choose my rest days?

Yes. The overview provided is just a guide to encourage routine and consistency.

What is tempo, and why is tempo so important?

Tempo is the speed of how we perform a rep. Tempo is crucial for best results. A fast rep speed will lead to less time under tension to that of a slow and controlled rep speed. Despite the reps being the same, the speed it is performed at will have a different result. 

How do I follow the tempo in my program?

Your rep tempo is written on your program in four numbers, for example 4010. Let’s use a squat as an example:

  • 4: The first number is always the lowering phase of the rep. For the squat, you will lower the weight and squat down – this will take 4 seconds.
  • 0: The second number is the pause between the lowering the weight and the pushing or pulling. For the squat, we have no pause and begin to drive up.
  • 1: The third number is the exerting or positive part of the rep. For the squat, this is the speed you drive up the weight back to the top 
  • 0: The final number is the pause at the end of the movement. For the squat, there is no pause whilst the rep is finished and immediately lower the weight back down again.

Why do I need to time my rest in between sets?

Rest periods are crucial, as depending on the training system and program it will elicit the desired training effect. For example, in a ‘cut’ program you will find the rest periods are shorter, as we are trying to stimulate lactate and overall metabolic output. Conversely with a ‘build’ program, the rest periods are longer as the goal is damaging the muscles and developing strength, rather than trying to stimulate a cardiovascular style output.

I finished The Challenge, what program do I do now?

I’ve designed these programs so that once you have completed The Challenge and achieved your initial goal, you can set a new goal for your health and fitness journey and continue onto one of my guidebooks. My recommended training program journey is: 

  • Females: Whether you want to ‘build’ or ‘cut’, continue onto my ‘Building the Bikini Body’ 1 program.
  • Males: Whether you want to ‘build’ or ‘cut’, continue onto my ‘The Male Method’ program.


Does The Challenge come with meal plans?

No. In The Challenge I provide you with nutritional guidance on calculating your calories and macros based on your goals.

Does The Challenge come with nutritional guidelines?

Yes. In The Challenge I provide you with nutritional guidance on calculating your calories and macros based on your goals.

How will the nutritional guidelines help me achieve my fitness goals?

My nutritional guidance will provide you with a step-by-step system to calculating your calories and macros to suit your fitness goals. Simply put, my systems are based on sound scientific and experience that I have used countless times with all of my clients around the world.


Who do I contact for customer service/support?

If you are experiencing any issues with purchasing, signing up, accessing or using your program from The Challenge, please email us at and someone from the Coach Mark Carroll team will get back to you within 72 hours (Mon-Fri 8am-4pm AEDT).


If I have previously purchased one of Coach Mark Carroll’s guidebooks, do I get The Challenge cheaper?

No. Coach Mark Carroll’s guidebooks have no connection or correlation to The Challenge. 

I can't access my Coach Mark Carroll guidebook/s anymore, what do I do?

If you are experiencing any issues with your guidebook/s, please email and someone from the Coach Mark Carroll team will get back to you within 72 hours!

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