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    The Man Shake 30 Day Challenge is an online health and fitness program created for the everyday Aussie bloke running several times a year. The program has been designed for blokes that lack time or motivation and have little or no knowledge of where to start.

    To encourage some healthy competition everyone on The Man Shake 30 Day Challenge starts and finishes together with participants having access to the following:

    Weekly workouts and plan that you can follow on your mobile, tablet or desktop.
    Simple meal plans that allow you to still enjoy your favourite foods - no dieting
    Daily 10-minute workout videos featuring Adam, developed by our in-house sports scientist
    Special workouts featuring NRL and AFL sporting legends
    Access to the exercise library
    Access to the recipe library
    Food education videos presented by our accredited dietician Alicia Edge
    ‘How to cook’ videos presented by the Man Chef, Antonio Ruggerino
    Weekly mindset videos presented by our in-house mentor Paul Roos - one of the most respected figures in Australian sport
    A personalised area to track your progress and earn rewards along the way

    Who’s behind The Man Shake 30 Day Challenge?

    Over the participants will benefit from the combined knowledge, skills and experience of these experts:
    * Adam MacDougall (Founder & Coach): a professional athlete with over 20yrs experience playing at the highest levels of the code
    * Adam Trypas (Workouts): Sports Scientist who has worked with sporting clubs and codes from the UK, US and Australia
    * Alicia Edge (Food): accredited dietician who has worked with the Brumbies and Australia Institute of Sport
    * Antonio Ruggerino (Food): owner and head chef at Verde in Sydney
    * Paul Roos (Motivation): head coach of the Melbourne Demons

    What does it cost?
    There are two payment options - either:
    * Upfront payment of $99.00
    * Recurring weekly payment of $30 over 4 weeks

    Alternatively visit for a Man Challenge product pack.


  • Do I need to join a gym or buy fitness equipment to do the Man Shake 30 Day Challenge?

    No you do not need a gym membership, heavy weights if you select Kick Starter or Quick Fit Programs.

    Please note if you select the Iron Man Program we recommend you have access to a dumbbell or kettle bell. The weight will vary based on individual strength Males 10-15kg Females 5-10kg and a resistance band. The workouts can be done at home, in the backyard, local park, the office or hotel room.

  • When does the next round / Challenge start?

    The Man Shake 30 Day Challenge is designed so that everyone starts together and finishes the Challenge at the same time.


    There are two payment options. An upfront payment of $99 or you can pay 4 x weekly instalments of $30.

  • What are the payment options?

    You can pay to join The Man Shake 30 Day Challenge via credit card (Visa, Mastercard), debit card (Visa or Mastercard) or Paypal. If you pay by credit card, you can choose the weekly instalment option of $30 (over 4 instalments) or the upfront payment of $99. If you pay by Paypal, you can only choose the upfront payment option. To pay by credit card or PayPal, click here.

    The first of your 4 weekly deductions starts from the time you sign up, so if you start in Pre-Season deductions will cease before the end of the Round.

  • What if I don’t have a credit card. How else can I pay?

    If you don’t have credit card you can choose to pay via Papal or debit card (Visa or Mastercard).


    No. The Man Shake 30 Day Challenge is for men of all ages & fitness levels, women are welcome to participate too. However, women can check out The Lady Shake 30 Day Challenge click here.

  • Can I join if I am under 18 years old?

    The Man Shake 30 Day Challenge is for all ages, sizes and physical conditions. Age should not be a factor in health and fitness. However, if you are under 18 years of age you need permission from your legal guardian before joining.

    This program was developed for adult men with fully developed muscles and bones and does not necessarily cater to the unique needs of younger users. We recommend you consult your medical practitioner or GP before joining.

  • What if I don’t register in time for the start of the program?

    Sign up before the date else you will have to wait for the next one.


    Whilst there are some similarities in approach, The Man Shake 30 Day Challenge workouts and meal plans are different from the book. The book and the online program have been designed to compliment each other in this respect.

  • What does my subscription to The Man Challenge include?

    • Weekly workouts plans that you can follow on your mobile, tablet or desktop
    • Simple meal plans that allow you to still enjoy your favourite foods - no dieting
    • Daily 10 minute workout videos featuring Adam, developed by our in-house sports scientist
    • Special workouts featuring NRL and AFL sporting legends
    • Access to the exercise library
    • Access to the recipe library
    • Food education videos presented by our accredited dietician Alicia Edge
    • ‘How to cook’ videos presented by the Man Chef, Antonio Ruggerino
    • Weekly mindset videos presented by our in-house mentor Paul Roos - one of the most respected figures in Australian sport
    • Personalised area to track your progress and earn rewards along the way
  • Can I share my membership?

    In a word, no. Sharing of The Man Challenge membership or content with non-members is a no go zone.

  • How does The Man Challenge program work?

    The Man Challenge is a 10 week program online health and fitness program featuring weekly workout and food plans. The video workouts featuring Adam are all 10 minutes in length and can be followed using your mobile, tablet or desktop device. There are few little surprises along the way in the form of workouts featuring celebrity sports stars to test yourself against plus educational (food and exercise based) and motivational videos to help keep you on track.

    We recommend users login to the program every day of the 10 weeks to follow the workouts and meal plans and track their progress along the way. The idea of the program is to keep things simple and give you everything you need to achieve your health goals as we know losing the belly is hard work.

  • How do I pay?

    You can pay using your credit or debit card – you can also pay via your PayPal account

  • When will the first weekly instalment payment be deducted?

    Your first payment will be deducted the day you sign up. The remaining weekly instalments will be deducted on the same business day each week until you have made 10 payments.

  • What happens if I miss a weekly instalment or my transaction is declined?

    We understand this can happen through no fault of your own. Any declined transaction will be automatically retried for 3 days in a row or until successful. If still unsuccessful after this we will have to suspend your account. The day you reactivate your account with new credit card will become your new billing date for all subsequent weekly payments.

  • Can I purchase as a Gift Certificate?

    We do not currently offer gift certificates.

  • When do I get access to workouts and meals?

    Workouts are released daily 24hrs in advance of the scheduled workout so users can familiarise themselves with the exercises if need be.

    Upcoming meals plans for the following week are released on a Wednesday of each week. The exception is the week 1 meal plan which is released to the user upon sign up to the program.

    Please note that at the end of Week 4, The Man Challenge workouts and meals (including all videos from the libraries) will no longer be accessible.

  • Can I cancel my membership?

    We will cancel for a legitimate reason or an extenuating circumstance. In the case of those subscribers who paid for their subscription upfront we will offer a pro-rata refund based on the number of weeks remaining in the round. For subscribers on a recurring payment plan (weekly), any future payments will be stopped immediately once we have reviewed your request and agreed to cancel. There will be no refunds for any previous weekly payments made. All cancellations will incur a $34.95 admin fee. Please note: After Week 2 of the Challenge there will be NO cancellations.

  • Do I get a resistance band?

    Depending on your Program you may be eligible to receive a resistance band, please ensure your address details are correct.

  • Can I do the program if I have an injury?

    We recommend that you see your GP or medical practitioner before starting the program particularly if you have pre-existing condition or injury. The Man Challenge Kick Starter program focuses on functional movement so could suit your needs.

    Bear in mind that losing the belly starts in the kitchen. So even if you have to modify your exercise you should still be able to achieve a great result.

  • Can I do the program if I am a diabetic?

    Yes we do have diabetics doing the program, the Man Challenge has helped numerous people with type two diabetes and the meal plans are perfect for diabetics.

  • Can I do the program if I have a food intolerance?

    Yes. We get that some Challengers will have various intolerances to some of the food. Meal plans are released on the Wednesday prior of each week to give you plenty of time to review the recipes. Do your homework and be smart about how you approach it. We try and do our best to educate you around the right food choices to help give you the confidence to modify your meal plans if need be.

  • Can I do the program if I am mature age?

    The Man Challenge caters to men or all ages, sizes and physical conditions. Our Kick Starter program may be suitable to you as it focusses on functional movement and conditioning

    Feel free to modify your workout plan and if you have injuries or limitations, check with your GP or medical practitioner for what is best for you. You might wish to take your workout to your doctor or other health professional and/or a trainer (if you use one) and they may modify exercises to suit you, or they may well have a completely different plan for you to follow

  • Can I do the program if I have high blood pressure?

    The Man Challenge food focusses on whole foods, the kind that you find on the perimeter of your supermarket, and are designed to provide you with the right combination of protein, fats and carbs. We would recommend you seek medical advice from your GP or medical practitioner before making any changes to your current diet or lifestyle.

  • Can I do the program even if I don't want to lose weight?

    Yes. We understand that losing weight is not everyone’s goal. Before selecting a program be sure to carefully consider your current health situation based on the criteria set out in the sign up process.

  • Are The Man Challenge meals easy to make?

    Yes. Food doesn’t have to be complicated. The meal ingredients are easy to find at your local supermarket and simple to prepare. One of the most important things the meals focus on is to incorporate the right type and amount of food from each nutrient group.

  • Are The Man Challenge meals suitable for other members of my family?

    Yes. In fact if it makes sticking to the meal plan easier then we are all for it.

  • Do I have to purchase The Man Shakes in order to do the program?

    No. As part of the meal plans we include The Man Shake as a breakfast option as it’s high in protein, fibre, vitamins and minerals and low in sugar (88% less sugar than competitor products). Plus it’s easy and quick to prepare. The Man Challenge does provide alternate breakfast options. More information about The Man Shake can be found here.

  • Will have to calorie count everything I eat?

    Definitely not. When it comes to putting fuel in your bodies we have done all the hard work for you. Our meal plans are driven by food-type selection rather than obsessively counting calories. We focus on loading your plate up with all the simple and healthy foods you should be eating.

  • Can I customise the meal plans?

    Yes. We have created the meal plans to be simple, tasty and easy to prepare. When it comes to following the meal plan it’s important to play to your strengths. So if you find a meal or meals you enjoy eating or are good at cooking then have it every week in place of another.

  • Are the recipes hard to cook?

    No. We appreciate blokes are time poor and we don’t want to make your life more complicated. The meals are designed to be simple, tasty and quick to prepare with all the ingredients readily available at your local supermarket. For those who need a little help in the kitchen we have included a few helpful video cooking tips courtesy of the Man Chef, Antonio Ruggerino.

  • Are there any fancy ingredients in the recipes?

    No. All ingredients should be readily available at your local supermarket.

  • Are snacks included in the meal plans?

    Yes. Snacks are an important part of the meal plans and we offer plenty to choose from.

  • Can I still drink alcohol?

    Yes. Alcohol in moderation is no problem. You can lose the beer gut without losing all the beers if you follow our simple rules set out in The Man Challenge program. Check out our blog post on this topic.

  • Does the food cater to vegetarians or vegans?

    Not specifically. That said if you are a vegetarian you can customise or modify the meal plans to suit your dietary requirements with alternate sources of protein as substitute. Please note meal plans include dairy and eggs.

  • Do I get treat meal?

    Yes - you deserve it. If you’re sticking to The Man Challenge plan, eating the meals and completing the workouts, then once a week you should eat what you want. Saturday nights are reserved for treat meals. But remember it's a ‘treat meal’ not a ‘treat weekend’.

  • What if I want to put on weight?

    We understand that not everyone’s goal is to lose weight. If you want bulk up (muscle wise) then our Quick Fits or Iron Man program can definitely help you here with a focus on resistance and high intensity interval training based exercises

  • Is it ok to swap between programs?

    It is possible. Bear in mind that everyone who does The Man Challenge starts and finishes together. This means you will have to join the new program mid way through if the Round has already commenced. Enter your details in the form at the bottom of this page with your request.

  • What does the Kick Starter program involve?

    The Kick Starter program is suited to those who do not have regular exercise or movement as part of their day with workouts focussed on functional movement. The premise of the program is to get guys moving and give them guidance around what a healthy day looks like.

    This program is best suited to those people who are carrying injuries (e.g. sore knees or bad back) or are unhappy with their size and shape and want to shed excess kilos (usually around the belly) but either lack the motivation or are unsure how to start addressing their weight / health issues.

  • What does the Quick Fit program involve?

    The Quick Fit program is suited to those who are already incorporate exercise or movement into their daily life and want to get fit, tone up or build muscle. Quick Fits may already have a reasonable idea of what a healthy day looks like.

    This program would suit those looking to gain weight in the form of muscle. Quick Fit workouts feature a combination of resistance (strength) training and high-intensity interval training (where short periods of harder-than-normal exercise are followed by set periods of rest).

  • What if I want to train more than the recommended 10 minute workout?

    For those who still have fuel left in their tank after the 10 minute workout the program offers a range of ‘extra’ exercises to keep you going.

  • Do I need a gym or fitness equipment?

    No gym or heavy equipment needed. Some exercises require a resistance band which is provided by The Man Challenge free as part of your subscription and posted out to you.

  • Can I modify my workout?

    We encourage members to follow the workouts as closely as possible as they have been developed to give you the best possible results. For specific exercises we do provide an alternate option. If at the end of your workout you still have fuel in your tank we cater for that too with a selection of extra exercises.

    You will have access to The Man Challenge exercise library for the duration of the program so you can choose alternative exercises to suit your needs an abilities.

  • Who put the workouts together?

    The workouts have been developed by Adam MacDougall over the course of his 20 year professional sporting career and have been further refined in consultation with our sports scientist and physiotherapist. Many of the exercises are taken directly from Adam’s own personal weekly workout routine.

  • What is high intensity interval training (HIIT)?

    HIIT is an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. By incorporating these intense periods of work with short recovery segments, intervals allow you to keep the workout intensity high while still maintaining form. The magic of high intensity interval training (or HIIT for short) lies in its ability to keep you burning fat even after the workout.

  • What is resistance based training?

    Resistance exercise is any form of exercise that forces your skeletal muscles (not the involuntary muscles of your heart, lungs, etc.) to contract. An external resistance is used to cause the contractions, and those contractions lead to increases in muscular mass, strength, endurance and tone. The Man Challenge focuses on bodyweight rather than heavy weights to cause this external resistance.

  • Will I be able to access The Man Challenge program from my mobile or tablet device?

    Yes and yes. It’s a browser based application simply login to your Program via to complete your your daily workout and access your Program.

  • Will I be able to access all The Man Challenge content with my browser?

    Please note that we support the latest versions of the following browser types including Chrome, Safari, Firefox and Internet Explorer. We do not support Internet Explorer versions 6, 7 and 8.

    To get the best experience from using our program we recommend you download the latest version of your browser.

  • Do I have to download the workout or food videos?

    No. The videos are streamed on demand to your device. You do need to be logged into the program to view them. Bear in mind this type of streaming may incur data usage charges and will vary according to your internet or mobile service provider. If you are unsure it’s best to do your homework regarding charges you may be up for.

  • How do I change my password?

    You can you password anytime within the 'Edit Profile' section located by clicking on the ‘Head & Shoulders’ icon in the top right of your screen.

  • I have forgotten my password, how do I retrieve it?

    Head to the login page here or click the 'Log In' button located at the top of any page of the site that will direct you to the page where the ‘Forgot Your Password’ link is located.

  • Is my account information kept private?

    When you provide any of your personal information to The Man Challenge, such as your name, phone number, address or email address it is kept secure and private. We will never give or sell this information to any other outside company for its use in marketing or solicitation without your consent. For more information see our privacy policy

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