PROSPER
Complete Fitness System

BUILD. ENDURE. PROSPER.

Structured 6-month training systems built for real progress — with training, nutrition, recovery, and mindset fully aligned.

Choose the level that matches where you are now and follow a system designed to carry you further. No guesswork. No wasted effort. Just clear progression, built to last.

Choose Your Program Explore the Method
Lifetime Access No Subscriptions Built for Every Level
Scroll
Three programs. One complete system. Foundation → Elevation → Elite. Each level built to progress you to the next — 18 months of structured programming in one place.
Four pillars built into every program. Training, nutrition, recovery, and mindset — not separate add-ons, but core parts of every level from day one.
One payment. Yours for life. No subscriptions. No upsells. No expiry dates. Pay once — access your program on your schedule, for as long as you need it.
CHOOSE YOUR LEVEL

EVERY LEVEL.
ONE SYSTEM.

Each program is a complete 6-month system. Choose the level that fits your current stage, then train with structure, intent, and progression built in.

3PROGRAMS
6MONTHS EACH
4PILLARS
01 / 03 FOUNDATION
LVL 01
LEVEL 01 — BEGINNER $29

FOUNDATION

Your starting point for strength, structure, and long-term progress.

Best for Those building consistency, confidence, and a strong base.
01LEARNM1–2
02BUILDM3–4
03GROWM5–6
6 Months
40–55 min
3×/Week
New or Returning
Full-body A/B training structure
Simple nutrition framework
Beginner cardio progression
Mobility and recovery guidance
Habit-building support
Progress tracking templates
GET FOUNDATION — $29
Most Popular
LEVEL 02 — INTERMEDIATE $59

ELEVATION

More structure. More precision. More output.

Best for Lifters ready to push beyond the basics and progress with more intent.
01STRENGTHENM1–2
02AMPLIFYM3–4
03PEAKM5–6
6 Months
60–75 min
4×/Week
Intermediate
Upper/Lower + PPL split
Hypertrophy-focused progression
Precision macro framework
HIIT + LISS cardio plans
Recovery system included
Daily structure with greater training volume
GET ELEVATION — $59
02 / 03 ELEVATION
LVL 02
03 / 03 ELITE
LVL 03
LEVEL 03 — ADVANCED $89

ELITE

High-level programming for those who want more than maintenance.

Best for Advanced trainees chasing performance, precision, and maximum output.
01VOLUMEM1–2
02INTENSITYM3–4
03PEAKM5–6
6 Months
75–105 min
5×/Week
Experienced
PPL split + deload structure
RPE-based intensity programming
Carb cycling protocol
Advanced supplement stack
Cold/heat recovery support
Elite performance tracking
GET ELITE — $89
COMPLETE SYSTEM

ALL THREE PROGRAMS.
ONE DECISION.

Foundation through Elite — the full 18-month roadmap for long-term progression. Every guide, every protocol, every system in one place.

From beginner structure to advanced performance — built to evolve with you.

$177 $129

Save $48 versus buying each program separately.

GET THE COMPLETE SYSTEM
The PROSPER Method

FOUR PILLARS.

Every program is built on the same four non-negotiables. Remove any one of them and the system breaks.

01
Training

Structured, progressive, and periodized. Each program phases you through volume, intensity, and peak — nothing is random.

Progressive Overload Periodization Deload Weeks
02
Nutrition

Caloric targets, macro splits, and meal timing built around your goal. Simple at Beginner level, precision-tracked at Elite.

Macro Tracking Meal Plans Carb Cycling
03
Recovery

Sleep protocols, mobility work, breathing techniques, and active recovery. Ignored by most — built into every PROSPER program.

Sleep Protocol Mobility Cold/Heat Therapy
04
Mindset

The codes that separate people who transform from people who quit. Consistency, identity, and the discipline to execute the plan.

Identity Shift Consistency Progress Tracking
SPECIALTY PROGRAMS

BUILT FOR
A PURPOSE.

Targeted programs designed to support a specific goal — whether used on their own or alongside the main system.

01

MUSCLE
GAIN

Built for focused hypertrophy and progressive size.

12 WEEKS5×/WEEKSURPLUS PROTOCOL

A 12-week muscle-building specialisation designed to push volume, drive progression, and support growth with a calibrated surplus approach.

VIEW PROGRAM
02

WEIGHT
LOSS

Built for fat loss without sacrificing structure or muscle.

12 WEEKS4–5×/WEEKDEFICIT PROTOCOL

Three distinct phases designed to help you reset, accelerate fat loss, and finish leaner with better control, smarter refeeds, and muscle-preserving protocols.

VIEW PROGRAM
03

CARDIO &
MOBILITY

Built to improve conditioning, movement quality, and recovery capacity.

8 WEEKSDAILY
VIEW PROGRAM
04

ABS &
CORE

Built to strengthen trunk control, stability, and performance.

8 WEEKSALL LEVELS
VIEW PROGRAM
05

COMPLETE
SYSTEM

The full 18-month roadmap.

18 MONTHSFULL SYSTEMALL LEVELS

Foundation through Elite — every guide, every protocol, every system, built to progress with you over time.

VIEW SYSTEM
06

NEXT
RELEASE

A new performance-focused addition is in development.

JOIN THE WAITLIST
The Work 01 / 03
"You don't rise to the level of your goals. You fall to the level of your systems."
PRICING

SIMPLE.
TRANSPARENT.

One payment. Lifetime access. No subscriptions, no upsells, no hidden fees. Just the system you choose — yours for good.

LEVEL 01 — BEGINNER

FOUNDATION

Built for beginners who want structure, clarity, and a strong starting point.

  • Full 6-month Foundation system
  • Workout library
  • Beginner nutrition guide
  • Recovery support
  • Progress tracking tools
  • Lifetime access
GET FOUNDATION — $29 $29
MOST POPULAR
LEVEL 02 — INTERMEDIATE

ELEVATION

Built for intermediate trainees ready to train with greater precision and progression.

  • Full 6-month Elevation system
  • Upper/Lower + PPL structure
  • Macro framework
  • Cardio protocols
  • Recovery system
  • Lifetime access
GET ELEVATION — $59 $59
LEVEL 03 — ADVANCED

ELITE

Built for advanced trainees who want high-level programming and performance-focused structure.

  • Full 6-month Elite system
  • Advanced training split
  • Carb cycling
  • Recovery protocols
  • Supplement guidance
  • Lifetime access
GET ELITE — $89 $89
BEST VALUE

COMPLETE SYSTEM

All 3 Programs · 18 months of programming · Every guide, protocol, and system included.

$177 $129

Save $48 — lifetime access to all three levels.

GET THE COMPLETE SYSTEM

Start at your level.  ·  Progress with intent.  ·  Keep access for life.

PROOF OF THE SYSTEM
"The structure was exactly what I needed. Foundation kept me consistent for the full six months."
— Foundation, Level 01
"Elevation is the first program that actually felt built for where I was. The structure and macro framework made a real difference."
— Elevation, Level 02
"The RPE-based programming in Elite is what separates it. First system that's genuinely pushed me past a plateau."
— Elite, Level 03
FAQ

COMMON
QUESTIONS.

Everything you need to know before you start.

If you're new to structured training or returning after a long break — start with Foundation. If you've been training consistently for 6–18 months and want more structure and precision — choose Elevation. If you have 2+ years of consistent training and want high-level programming — Elite is built for you. When in doubt, start one level lower. It's better to build from a strong base than to start overwhelmed.

You receive the full program — a structured 6-month system including the complete training plan, nutrition framework, recovery protocols, and mindset guides. Everything is delivered digitally with lifetime access. No subscriptions, no expiry dates.

The core programs are designed around gym training — barbells, dumbbells, and standard equipment. Foundation can be adapted with minimal equipment at home if needed. Elevation and Elite are built for full gym access to support the volume and intensity of the programming.

The core programs (Foundation, Elevation, Elite) are designed to be run one at a time — they're each full 6-month systems, not modules. The specialty programs (Muscle Gain, Weight Loss, Cardio & Mobility, Abs & Core) are designed to complement the main system and can be stacked appropriately. If you purchase the Complete System, you'll have all three core levels waiting when you're ready to progress.

Most lack of progress comes down to one of three things: inconsistent execution, nutrition not aligned with the goal, or skipping the recovery work. Every PROSPER program has all four pillars built in — follow the full system, not just the training. If you're running the program as written and still not progressing, reach out directly at hello@prosperfit.com.

Due to the digital nature of the programs, all sales are final once the content has been accessed. If you haven't accessed your program and have an issue, contact us at hello@prosperfit.com and we'll work it out.

Yes — and that's exactly how the system is designed to work. Complete Foundation, then move into Elevation with a proper base under you. If you want access to all three levels from the start, the Complete System bundle saves you $48 versus buying each separately.

THE DECISION IS SIMPLE

START WHERE
YOU ARE.

Pick your level. Follow the system. No guesswork, no wasted effort — just clear programming built to take you further than you've gone before.

Choose Your Program View Pricing
Lifetime Access No Subscriptions One Payment
Level 01 — Beginner
FOUNDATION

A 6-month full-body program built for people new to structured fitness. Three days per week, full body A/B rotation, beginner cardio, and a simple nutrition framework that removes the guesswork entirely.

What's Covered

Phase 1 — Learn (M1–2)
Phase 2 — Build (M3–4)
Phase 3 — Grow (M5–6)
Nutrition Guide
Cardio Protocol
Recovery Guide
Supplement Guide
Progress Tracking

Sample Workout — Week 1, Day A

ExerciseSetsRepsRest
Goblet Squat31290s
Dumbbell Press31090s
Seated Row31290s
Romanian Deadlift31090s
Plank Hold330s60s

Full 6-month program unlocked after purchase

Buy Foundation — $29
Level 02 — Intermediate
ELEVATION

A 6-month intermediate program built for athletes with 6–18 months of experience. Upper/Lower and PPL splits, hypertrophy focus, HIIT cardio, and a precision macro framework.

What's Covered

Phase 1 — Strengthen
Phase 2 — Amplify
Phase 3 — Peak
Macro Framework
HIIT + LISS Cardio
Recovery System
Supplement Stack
Progress Tracking

Sample Workout — Upper A

ExerciseSetsRepsRest
Bench Press482 min
Barbell Row482 min
OHP31090s
Pull-Ups3890s
Face Pull31560s

Full 6-month program unlocked after purchase

Buy Elevation — $59
Level 03 — Advanced
ELITE

A 6-month elite-level program for athletes with 2+ years of consistent training. PPL split, RPE-based loading, carbohydrate cycling, advanced supplement protocols, and cold/heat recovery.

What's Covered

Phase 1 — Volume Base
Phase 2 — Intensification
Phase 3 — Peak & Transition
Carb Cycling Table
RPE Training Guide
Cold Plunge Protocol
Elite Supplement Stack
Performance Tracking

Sample Workout — Push Day

ExerciseSetsRepsRPE
Barbell Bench Press558
Incline DB Press488
Seated OHP487.5
Cable Lateral Raise4158
Tricep Pushdown3128

Full 6-month program unlocked after purchase

Buy Elite — $89
Specialty — Hypertrophy
MUSCLE GAIN

A 12-week Push/Pull/Legs hypertrophy block built around progressive volume and a dialled-in caloric surplus. Three phases — Accumulation, Intensification, and Realisation — each building on the last to maximise muscle growth without excess fat gain.

What's Covered

Phase 1 — Accumulation (Wk 1–4)
Phase 2 — Intensification (Wk 5–8)
Phase 3 — Realisation (Wk 9–12)
Surplus Nutrition Protocol
PPL Training Split
Supplement Guide

Sample — Push Day A (Week 1)

ExerciseSetsRepsRest
Barbell Bench Press48–102 min
Incline DB Press310–1290s
Cable Lateral Raise415–2060s
Overhead Press31090s
Tricep Pushdown312–1560s

Full 12-week program + nutrition plan unlocked after purchase

Get Muscle Gain Program
Specialty — Conditioning
CARDIO & MOBILITY

An 8-week conditioning guide that builds your aerobic base with Zone 2 work, spikes capacity with HIIT, and restores full-body movement with structured stretching and PNF flexibility protocols. Designed to complement any strength program.

What's Covered

Zone 2 Base Building (Wk 1–3)
HIIT Intensification (Wk 4–6)
Peak & Taper (Wk 7–8)
Daily Mobility Routines
PNF Flexibility Protocol
Breathing Techniques

Sample — Week 1 Daily Schedule

DaySessionDurationIntensity
MondayZone 2 Run / Bike30 minLow
TuesdayFull Body Mobility20 minActive
WednesdayZone 2 Steady State35 minLow
ThursdayHip & Shoulder Flow20 minActive
FridayZone 2 + Core30 minLow–Mod

Full 8-week schedule + stretching library unlocked after purchase

Get Cardio & Mobility Program
Specialty — Core
ABS & CORE

An 8-week core specialisation targeting all four muscle groups — rectus abdominis, obliques, transverse abdominis, and lower back. Three difficulty schedules (Beginner / Intermediate / Advanced) so you train at the right level from day one.

What's Covered

Foundation Phase (Wk 1–2)
Build Phase (Wk 3–5)
Intensify Phase (Wk 6–8)
3 Difficulty Tracks
Nutrition Guidance
Weekly Benchmarks

Sample — Week 1 Core Session

ExerciseSetsReps / TimeRest
Dead Bug310 each side45s
Plank Hold330–45s45s
Bicycle Crunch32045s
Pallof Press312 each side45s
Hollow Body Hold320s45s

Full 8-week program + all 3 difficulty tracks unlocked after purchase

Get Abs & Core Program
Specialty — Fat Loss
WEIGHT LOSS

A 12-week fat loss system built around three phases — Metabolic Reset, Accelerated Fat Loss, and Final Cut. Structured refeed days, muscle preservation protocols, and a progressive caloric deficit keep you losing fat without sacrificing strength.

What's Covered

Phase 1 — Metabolic Reset (Wk 1–4)
Phase 2 — Accelerated Loss (Wk 5–8)
Phase 3 — Final Cut (Wk 9–12)
Caloric Deficit Blueprint
Refeed Day Schedule
Muscle Preservation Protocol

Sample — Phase 1 Training Day

ExerciseSetsRepsRest
Goblet Squat412–1560s
DB Romanian Deadlift31260s
Push-Up31560s
DB Row312 each60s
Finisher — HIIT Circuit340s on/20s off—

Full 12-week program + deficit nutrition plan unlocked after purchase

Get Weight Loss Program
Complete System — All Levels
COMPLETE SYSTEM

The full 18-month PROSPER roadmap. Foundation, Elevation, and Elite programs combined into one seamless progression — with all nutrition guides, recovery protocols, supplement stacks, and mindset frameworks included. Buy once, train for life.

What's Included

Foundation Program (6 mo.)
Elevation Program (6 mo.)
Elite Program (6 mo.)
All Nutrition Frameworks
Full Recovery System
Every Supplement Stack
Mindset & Identity Guide
Lifetime Access

18-Month Roadmap

PhaseProgramFocusDuration
1FoundationLearn & Build habits6 months
2ElevationStrength & Hypertrophy6 months
3ElitePeak performance6 months

All 3 full programs + every guide unlocked after purchase

Get Complete System — $129