Split option 01
Original Alpha
Push · Pull · Quads · Posterior Chain · Full-Body Intensifier
Choose the original split for a balanced full-body finish to the week.
Bronze I · Program 1 of 3
The Genesis Blueprint.
Alpha Physique Series I: The Genesis Blueprint
Build the base. Master the reps. Start the Alpha standard.
The eight-week opening stage for men who want muscle-building fundamentals, stronger technique and a structured five-day training week.
$80 AUD one-off · App delivery · Coaching & check-ins
TRAIN WITH CUZBronze I
- Duration
- 8 weeks
- Training days
- 5 / week
- Starting level
- Beginner–intermediate / Intermediate
- Progression
- 2 × 4-week phases
Men’s physique · Hypertrophy foundation
Build the Alpha standard.
The Genesis Blueprint starts the Alpha journey with structured hypertrophy, controlled tempo work, progressive overload and clear weekly direction. Develop your chest, back, legs, shoulders, arms and core while learning to handle training volume with intent.
Build muscle, improve strength and sharpen the technique needed for the rest of the trilogy. Across two progressive four-week phases, the priority is building a repeatable training standard and a foundation you can progress from.
EquipmentGym-based training
Extra cardioOptional / goal dependent
Weekly commitmentFive structured workouts
Your training structure
Choose your Alpha split.
Two options, one foundation. Explore the split that fits your goal and recovery.
Split option 02
Upper-body emphasis
Push · Pull · Quads + Core · Posterior Chain · Shoulders + Abs Intensifier
Choose this option for less lower-body fatigue and greater shoulder, upper-body and abs emphasis. Both options build the same Alpha foundation.
Shown in workout order. Your app contains the exercise prescriptions and progression.
Purpose behind the programming
Explore the methods.
Muscle-building technique
Develop control of tempo, range, tension and execution.
Foundational strength
Build your pressing, pulling, squatting, hinging and core control.
Hypertrophy structure
Follow organised weekly training volume with a purpose for each session.
Progressive overload habits
Learn when to progress load, reps, sets, intensity or control.
Coaching direction
Walk into the gym knowing what you are training and why.
Choose your starting point
Is this your next chapter?
Build the base before chasing the most demanding stage. Choose your split around your goal and recovery.
Ask Sean if it fits- Men wanting muscle, shape, strength and a more athletic physique.
- Beginner-to-intermediate lifters ready for a structured five-day program.
- Returning gym-goers who want a clear training base.
- Lifters preparing to progress into Alpha II and III.
The Alpha progression
Genesis. Dominion. Apex.
Build the base, command the load, then complete the final Alpha standard. Bronze, silver and gold identify progression through the trilogy. Start at the stage your body is ready for.
Bronze I
Genesis
8 weeks · 5 / week
Beginner–intermediate / Intermediate
Build the foundation and master your technique.
Explore Genesis →Silver IIDominion
8 weeks · 5 / week
Intermediate+
Increase loading, volume and hypertrophy demands.
Explore Dominion →Gold IIIApex
9 weeks · 5 / week
Advanced
Bring advanced hypertrophy, power and conditioning together.
Explore Apex →Programming with support
What you get.
- 8 weeks of app-delivered programming
- Five structured workouts per week
- 2 × 4-week phases
- Progressive hypertrophy training
- Coaching direction and check-ins
- Continued access to your purchased program
How access works.
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.
Add new programming by purchasing another program or joining Train Unlimited at $12 AUD/week for library access while subscribed.
Your mission
Build the base. Master the reps. Start the Alpha standard.
Master the reps. Build the structure. Prepare your body for what comes next. Start with Genesis and build the Alpha foundation properly.
8 weeks · 5 workouts per week · $80 AUD one-off