Cheesecake to Beefcake in 12 Weeks – your no-nonsense, occasionally hilarious, totally achievable roadmap to ditching the doughy and discovering your inner powerhouse. This program starts with you, right where you are, using basic bodyweight moves to build your foundation. Over 12 weeks, we're progressively adding challenges – safely introducing weights, new exercises, and cranking up your cardio – all designed to forge real strength, unexpected power, and lasting fitness.

Body Stats & Biometrics • Body weight: Daily manual entries and automatic Monday–Sunday weekly averages. • Progress photos: Date-stamped front, side, and back comparison photos. • Biometric data: Body fat percentage, BMI, resting heart rate, and blood pressure. • Body measurements: Circumference tracking across 14 localized regions. • Caliper measurements: Skinfold and composition data across 8 specific sites. Workout & Exercise Performance • Exercise performance: Logged weight, completed repetitions, and overall training volume. • Cardio data: Activity duration, speed, distance, and training pace. • Workout review: Historical logs covering up to 3-month (or longer) trend ranges and personal bests. • Milestones: Automated achievement badges for completed workouts. Nutrition, Habits & Lifestyle • Nutrition tracking: Calorie intake, macro breakdowns, water intake, and data synced via MyFitnessPal or Fitbit. • Steps and sleep: Daily totals tracked manually or synced through wearables. • Habits: Daily completion streaks. Compliance & Engagement • Weekly compliance: Color-coded percentages measuring completion rates for habits, nutrition goals, and scheduled workouts. • Engagement metrics: Average weekly sign-ins and trainer-scheduled workout completion rates. If you'd like, I can share how to customize or reorder these tiles on the client dashboard or how to sync external wearables like Fitbit.

A 12-week, three-phase glute and leg program with a dedicated upper-body block, rotation and anti-rotation training, core stability, and HIIT/Tabata conditioning. Every session includes an itemized warm-up and activation and an itemized post-workout stretch and foam-roll routine, and active recovery days and nutrition guidelines are built in. Phase 1: Activate & Connect (Weeks 1–4): control, tempo, mind-muscle connection, base work capacity. Phase 2: Grow & Define (Weeks 5–8): hypertrophy with pauses, supersets, drop sets and low-level plyometrics. Phase 3: Power & Peak (Weeks 9–12): heavy strength, power, rotational power, retest. Training emphasis: glutes and legs are the priority in every week. Upper body, core and rotation are trained in smaller, dedicated doses alongside them, because balanced training builds a stronger, more resilient lower body. Weeks 1–6: 4 training days per week. Weeks 7–12: 3 training days per week. Active recovery days every week. 60–80 min including warm-up and post-workout routine

NUTRITION MASTERY - $127/month Fuel Your Body Like a Pro - Nutrition Designed for YOUR Goals You can't out-train a bad diet. Get a personalized nutrition plan that matches your training and goals. WHAT'S INCLUDED: ✓ Custom Meal Planning (updated monthly via Trainerize Smart Meal Planner) - Meals designed for YOUR body, caloric goals, macros, schedule, and dietary preferences ✓ Macro Tracking Setup + Guidance - Know exactly what to eat and track seamlessly in-app ✓ Nutrition Coaching (2x/month calls) - Expert guidance from Dr. Rosario's certified coaching team ✓ Recipe Library + Grocery Lists - Simple, delicious, effective meals you actually want to eat HOW IT WORKS: We use the advanced Trainerize Smart Meal Planner to generate customized meal plans based on YOUR specific needs. You track everything in-app, and our coaching team provides guidance during your bi-weekly nutrition calls. BEST FOR: Athletes serious about body composition, performance, and sustainable eating habits. RESULTS YOU'LL SEE: • Visible body composition changes in 60 days • More energy during training • Better recovery and sleep • Confidence in your nutrition choices NUTRITION DISCLAIMER: Dr. Gaspar A. Rosario Jr. is a certified Fitness Nutrition Coach (ISSA), not a registered dietitian or nutritionist. Meal plans are generated using the Trainerize Smart Meal Planner based on your individual goals, macros, schedule, and dietary preferences. Nutrition coaching through the HTS team. Nutrition advice is for educational purposes and should not replace medical advice. Consult your physician before starting any nutrition program. PERFECT WITH: IGNITE or ASCEND Membership

Every month you will get 3 session credits for HTS 1:1 Nutrition Coaching Session (expire after 1 month)

PERFORMANCE BOOST - $147/month Double Your Results with Accountability + Form Perfection Stop guessing if you're doing it right. Get personalized feedback and build unstoppable consistency. WHAT'S INCLUDED: ✓ Habit Coaching (2x/month) - Build daily consistency that sticks ✓ Form Analysis (2x/month) - Perfect your technique for maximum gains ✓ Priority Support (48-hour response) - Your questions answered fast BEST FOR: Athletes who want faster results and more accountability without upgrading their full membership. RESULTS YOU'LL SEE: • Visible strength gains in 30 days • Confidence in your form • Consistent training habits • Personalized feedback PERFECT WITH: IGNITE Membership Add this bundle to accelerate your transformation and build the consistency that creates a new you.

Every month you will get session credits for: • 2 x HTS 30min Habit Coaching (expire after 1 month) • 2 x HTS Video Form Analysis (expire after 1 month)

On purchase, you will get 3 session credits for HTS Video Form Analysis (expire after 2 months)

Fuel Your Body - Nutrition Planning Made Simple Get a personalized meal plan designed specifically for YOUR goals, macros, schedule, and dietary preferences. No guessing, no meal prep stress—just simple, effective nutrition. WHAT'S INCLUDED: ✓ Custom Meal Planning (updated monthly via Trainerize Smart Meal Planner) - Meals designed for YOUR body, caloric goals, macros, schedule, and dietary preferences ✓ Macro Tracking in-App - Know exactly what you're eating ✓ Recipe Library + Grocery Lists - Simple, delicious meals you actually want to cook ✓ Automated Meal Adjustments - Your plan adapts as you progress WHAT'S NOT INCLUDED: ✗ Nutrition coaching calls ✗ Personalized guidance or support ✗ Check-ins or accountability ✗ Priority support BEST FOR: Athletes who know what they're doing and just need a structured meal plan to stay on track. Perfect for DIY nutrition management. HOW IT WORKS: We generate your custom meal plan using the advanced Trainerize Smart Meal Planner based on your specific needs. You track everything in-app and adjust as needed. It's that simple. RESULTS YOU'LL SEE: • Structured nutrition without the guesswork • Better meal prep organization • Consistent macro tracking • Improved body composition over time NUTRITION DISCLAIMER: Dr. Gaspar A. Rosario Jr. is a certified Fitness Nutrition Coach (ISSA), not a registered dietitian or nutritionist. Meal plans are generated using the Trainerize Smart Meal Planner based on your individual goals, macros, schedule, and dietary preferences. This product does not include personalized nutrition coaching. Nutrition advice is for educational purposes and should not replace medical advice. Consult your physician before starting any nutrition program. WANT MORE SUPPORT? Upgrade to our Nutrition Mastery Bundle ($127/mo) to add 2x monthly nutrition coaching calls + personalized guidance + accountability. Most athletes see faster results with coaching! [Upgrade to Nutrition Mastery Bundle]