Build the body Build the discipline
Build a prosperous life
Negative / 001Ordered by what they ask of you. Every number on a card is the number the program actually runs.
Learn the lifts, build the habit, and get strong enough to train hard later.
Twelve weeks of upper/lower training built to add size and strength you can see.
Ten weeks of training and nutrition structure aimed at fat loss without losing the muscle.
Sixteen periodised weeks for people who already train hard and want to train smarter.
Question 1 of 5
Be honest — the match is only as good as the answer.
Pick the one that matters most.
Realistically — not on your best week.
1 = just looking · 5 = making it a priority
Last one.
No shortcuts and no highlight reel. Sessions written out, repeated, progressed.
Start with the assessmentI started at 246 lb. I lost the fat first and got down to 170, then spent the next stretch building muscle and strength up to 205.
Then my appendix burst. Surgery took me back down to 170. I built every pound of it back, and I'm 210 lb now.
That's why every PROSPER program is written the way it is: a plan you can follow on the good weeks and come back to after the bad ones.
246lb
The starting line
Day one. 246 lb.
170lb
Lost the fat
76 lb down, from 246 to 170.
205lb
Built the muscle
Added muscle and strength, up to 205.
170lb
Appendix burst−35Surgery
My appendix burst. Surgery and recovery took 35 lb off me.
210lb
Built it back
Every pound regained, and then some. 210 today.
Prosper writes programs, not workout lists. Each one commits to a level, a weekly frequency and a length before a single session is written.
Experience, goal, days available, commitment, and what has stopped you before.
Matched against each program's real level and frequency, with the reasons written out.
Every session written: exercises, sets, reps, rest, and when to add weight. Eight to sixteen weeks, then step up.
All four levels. FOUNDATION assumes no experience at all. BUILD and SHRED assume you already know your way around a gym. ELITE assumes years of serious training behind you. The assessment tells you which one you're in.
Take the 60-second assessment above. It asks about your training history, your main goal, how many days you can realistically train, how committed you are, and what has been getting in the way — then recommends one program. You're free to pick another.
FOUNDATION is 8 weeks, SHRED is 10 weeks, BUILD is 12 weeks and ELITE is 16 weeks.
Three for FOUNDATION, four for BUILD, four to five for SHRED, five to six for ELITE. The assessment factors in your real availability, so it won't recommend something you can't run.
BUILD, SHRED and ELITE need full gym access. FOUNDATION can be run in a gym or at home with dumbbells and a bench.
Nutrition guidance is included with every program, at a depth that matches it. These are frameworks, not prescribed meal plans, and not medical advice.
Your download link appears on the order confirmation page and in your confirmation email. You can also download it any time from your program's download page by logging in with the email you checked out with.
All sales are final. Programs are digital and delivered instantly, so we don't offer refunds once an order is placed.
The one exception: if you can show you never received your program or weren't able to access it, email prosperousfit@outlook.com with your order number. We'll get you access, or refund you if we can't.
Five questions to find your program. Then the plan, and the work.
