4 Week Foundations
A supported start to training at USC.
If you’re thinking about getting back into training, or starting properly for the first time, Foundations is where we recommend you begin.
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Foundations is a supported entry into USC.
It’s designed to help you ease in, build confidence and establish a routine that fits your life, without pressure or overwhelm.
What the 4 weeks actually look like
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Foundations runs for four weeks and is designed to help you settle into training properly, with guidance, check-ins and support layered in at the right times.
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Here’s how it works:
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Before you start — Initial Consult
You’ll begin with a one-on-one consult with a USC coach.
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This is where we:
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Get clear on your goals and what you want from training
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Understand your training history, injuries, or current aches and pains
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Talk through your schedule and choose sessions that realistically fit your life
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Note any movement modifications so coaches can support you in class
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This sets the foundation so you’re not guessing and so our coaching team is aligned from day one.
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Week 1 — Settle in
Your first week is about experiencing USC.​
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You’ll start attending classes and getting familiar with:
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How our sessions run
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How coaching works in a group environment
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The community and pace of training
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​No pressure - just finding your feet.
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Week 2 — First check-in
In week two, we check in.​
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We’ll look at:
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What's working well
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What needs refining
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Whether your sessions and frequency feel right
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We’ll make small adjustments if needed and begin tracking progress.
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Week 3 — Refine for the long term
This week is about sustainability.
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We’ll:
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Fine-tune your routine
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Make small tweaks to keep things manageable
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Focus on habits that support consistency
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You’ll also book your review consult and start looking ahead.
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Week 4 — Set up what’s next
In the final week, we bring it together.
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We’ll:
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Review progress
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Acknowledge wins
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Outline next steps and ongoing support
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The goal is simple: to leave Foundations knowing exactly how to continue.
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This isn’t about pushing harder.
It’s about starting in a way that makes continuing feel natural.
At USC I discovered more than just training — I rebuilt my confidence, found friendships that feel like family, and feel stronger than ever.
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- Sheree
Our class timetable
One of the most common questions we get is: “Will this fit my schedule?”
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USC runs sessions across the week, including early mornings and evenings, so most people can find times that work around work and family.
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During Foundations, we’ll help you choose 2–4 sessions per week that suit your availability and recovery.
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How to get started
Getting started is simple and low-pressure:
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Read through this page and make sure Foundations feels right for you
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Book your start - we’ll guide you through everything else from there
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You don’t need to prepare, “get fitter first”, or know what you’re doing.
That’s what Foundations is for.
Foundations investment
The 4 Week Foundations program is $250.
This includes your initial consult, fully coached sessions, check-ins and ongoing support throughout the four weeks.
Is Foundations right for you?
Foundations is a good fit if:
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training has felt stop–start in the past
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you’ve felt unsure or overwhelmed in gyms
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you want guidance and support, not pressure
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you care more about consistency than extremes
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You don’t need to be confident yet.
That comes from starting.
Questions?
If you have any questions at all, just send me an email - zac@universalsc.com.au
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- Zac
Founder, Universal Strength & Conditioning