Weeks 1–4
Foundational Fortitude
Build the hypertrophy base
Develop lifting mechanics through controlled repetitions, progressive resistance and quality training volume. Learn to target the intended muscles and build a sustainable progression.
Bronze I · Build · Foundation
Legion I: Beginner Bulk
Build your muscle-building foundation across eight weeks and four workouts per week. Learn controlled execution, accumulate quality volume and progress your resistance.
Program specs
- Duration
- 8 weeks
- Training days
- 4 / week
- Split
- Legs + Core / Chest + Triceps / Back + Biceps / Shoulders + Core
- Extra cardio
- Ask Sean
Primary goal: Build muscle
Structure: 2 × 4-week phases
Equipment: Commercial gym with barbells, dumbbells, cables and machines.
Ask Sean about additional cardio and habit support before planning your full weekly commitment.
Who it’s for
Beginner to early-intermediate lifters who want a structured hypertrophy routine, stronger lifting habits and confidence in the gym.
Muscle size, lifting execution, work capacity, core strength and muscular endurance.
Your four-workout split
- Workout 1Legs + Core
- Workout 2Chest + Triceps
- Workout 3Back + Biceps
- Workout 4Shoulders + Core
These are the workout pairings in program order.
Your phase progression
Weeks 5–8
Imperial Ascendancy
Progress the workload
Exercises change and loading increases. Supersets, drop sets, rest-pause and cluster-style sets are introduced where appropriate to extend the foundation.
Training methods
- Controlled repetitions
- Progressive resistance
- Supersets
- Drop sets
- Rest-pause
- Cluster-style sets where appropriate
Methods vary across phases and exercises; follow the prescriptions in your program.
What you get
Your one-off purchase includes coaching and check-ins while you work through the program. Take the time you need to finish. If you have not bought another program or joined Train Unlimited within 14 days of completing it, your account moves to basic access. You keep the program you purchased; new programming requires another purchase or an active Train Unlimited subscription.
New programming is added when you buy another program or join Train Unlimited at $12 AUD/week. Ongoing library access through Unlimited lasts while subscribed.
Build. Strengthen. Sculpt.
Legion I establishes the foundation, Legion II increases loading and intensity, and Legion III completes the trilogy with advanced hypertrophy. Bronze, silver and gold identify the sequence. Choose the stage that matches your experience.
Next in the trilogy: Legion II: From Size to Strength. Progress when your training readiness supports the next stage.
Start Bronze I
$80 AUD once
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