The Challenge FAQs

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-dependant as we only hold a small amount every year. If you want to find out when the next Challenge will be, please email [email protected].


  • Transform your body with 2 training programs, phase 1 & 2
  • Build upon your existing strength and physique or get back into working out
  • Exercise video library highlighting muscles worked
  • Coach Mark Carroll’s coaching cues plus videos breaking down the big lifts and key movement patterns
  • Interactive The Challenge dashboard to use on your smartphone or device
  • Track your progress in our online tracker
  • 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 access to your membership portal where your training program and nutritional guidelines will be stored. This 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.

Please note that the Bodyweight-only program is only available for women in the Challenge.

Can I use The Challenge without internet?

No. Your program from The Challenge is stored on an online membership portal that is password protected due to the individuality of your program. You will require an internet connection to view, open and use the program.

Does The Challenge expire?

Yes and No. The Challenge is a limited-time program that has different expires for each aspect.

You will have access to the video, informational and all other content that is found in your ‘Challenge Dashboard’ for 10 weeks in total from the official start date. Your training programs, however (due to them being available as downloadable PDF’s) are able to be kept forever!

Are the Coach Mark Caroll ‘Gen Pop’, Reverse Dieting, Bikini Body and Male Method guides 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 [email protected]

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.

Do I need access to a gym for The Challenge?

No. There are both home AND gym options for the Challenge which we are able to transfer over for you if your gym opens/closes during the 8 weeks. If you need your program swapped over, please email [email protected]

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. There are no available payment plans or discounts for The Challenge due to the nature of the product.

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 [email protected] and attach your receipt or order number.

Can I get a refund of The Challenge?

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


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
  • Resistance bands
  • A bench

No equipment? No worries!
Choose the home gym option and get started with the bodyweight-only training program. Jump online and order what you can from the list above to invest in your own “at home” training space. Please Note: The Bodyweight-only program is only available in the Female Program.


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 [email protected] 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 [email protected] and someone from the Coach Mark Carroll team will get back to you within 72 hours!