Our Expert-Designed Programs
Our programs are built on one principle: transforming potential into performance. Led by our Clinical Performance Specialist, we don't offer generic workouts. We provide a clear path to success, starting with a 1-on-1 assessment to build the perfect plan for you.
🚀 Start Here: The 4-Week Strong Start Foundation
This is our complete, 4-week program designed to build your athletic foundation, master your form, and deliver measurable results. This is the official entry point into the HEROS system.
What's Included:
Beginner-friendly full-body workouts designed for real results.
2 strength + 1 HIIT + 1 mobility per week.
Personalized nutrition guidance from certified professionals.
Every exercise step-by-step with form guidance.
Direct access for form checks and progress tracking.
Daily support to build lasting training and nutrition habits.
Monitor strength gains and sync fitness devices.
Community access, direct messaging, and more.
Choose "Start Now" for our DIY program or "Book Assessment" for 1-on-1 premium coaching.
The 12-Week "Cheesecake to Beefcake" Program
This is the exact 12-week program my wife used to lose 40lbs, built for busy parents who want to get strong, build new habits, and lead by example.
$247
(One-Time Payment - Lifetime Access)
What's Included:
The complete 3-phase fat-loss and strength-building system.
Personalized nutrition guidance from certified professionals.
Every exercise step-by-step for perfect, safe form.
Daily support to build lasting training and nutrition habits.
Direct access for questions and support.
Monitor strength gains and body composition changes in the app.
Designed to be done at home or any standard gym.
Designed by Dr. Gaspar A. Rosario Jr.
DHSc, PA, Clinical Performance Specialist in Athletic Development | 10+ Years Experience
Every program is personally designed by Dr. Rosario—a Physician Associate with a Doctorate in Health Sciences, advanced certifications in Performance Enhancement, Youth Fitness, and Exercise Therapy, and over 10 years of experience in clinical medicine and athletic coaching.
✓ Real human coaching, not AI algorithms
Start Your 1-on-1 Coaching Journey
Spaces are limited in order to provide a personalized and premium experience for each client.
Our premium coaching journey begins with a 1-on-1 Performance Assessment. Review the tiers below, then schedule your free consultation to secure your spot.
IGNITE
"Self-Guided Strength"
$247/mo
or $2,470/year (save $492)
VALUE: $364/mo
YOU SAVE: $117/mo (32%)
✓ Pre-Built [Yet Customizable] Workout Programs - Access to 15+ expert-designed programs, adjusted for your athlete
✓ Custom Exercise Selection - Tempo, reps, rest, intervals tailored to YOU
✓ 1-Way Messaging - Real human interaction with your coach
✓ Monthly Video Check-In - Personalized feedback on your progress
✓ Video Exercise Library - Demonstrations for every exercise
✓ Meal Plan - Flexible (swap recipes you don't like)
✓ WOD Access - Workout variety when you need it
✓ Built-in Habit Coaching - Consistency tips integrated into your program
✓ Community Access - Connect with other HEROS athletes
Note: Max 15 clients.
Best for: Athletes who want structure with flexibility and personalized guidance
ASCEND
"Guided Excellence"
$397/mo
or $3,970/year (save $794)
VALUE: $761/mo
YOU SAVE: $364/mo (48%)
✓ Fully Personalized Program Design - The HTS Team builds a custom program from scratch for your athlete
✓ Everything in IGNITE, PLUS:
✓ 2-Way Messaging - Real human interaction with your coach
✓ Bi-Weekly Live Coaching - 1:1 sessions (2x/month)
✓ Form Analysis - Video submission feedback (2x/month)
✓ Priority Email Support - 48-hour response guarantee
✓ Enhanced Meal Planning - Deeper customization based on your goals & macros
✓ Habit Coaching Sessions - 1x/month accountability check-ins
✓ Video Messages from Coach - Personal motivation & guidance
Note: Max 15 clients.
Best for: Serious athletes wanting accountability, live coaching, and maximum results
Not Ready to Commit?
Browse our pre-designed programs for specific goals and guaranteed results without membership. Choose your plan and get started today!
See Pre-Designed ProgramsBoost Your Results with Add-Ons
Customize your membership with specialized add-on services designed to accelerate your progress.
Performance Boost
$147/mo
VALUE: $197/mo
YOU SAVE: $50/mo (25%)
Double your results with accountability + form perfection. Perfect add-on for IGNITE members.
✓ Habit Coaching (2x/month)
✓ Form Analysis (2x/month)
✓ Priority Support (48-hour response)
Best with: IGNITE
Nutrition Mastery
$127/mo
VALUE: $249/mo
YOU SAVE: $122/mo (49%)
Fuel your body like a pro. Nutrition designed for YOUR goals + macro tracking + coaching.
✓ Custom Meal Planning (via Trainerize)
✓ Nutrition Coaching (2x/month)
✓ Macro Tracking + Recipe Library
Best with: IGNITE or ASCEND
Transformation Package
$347/mo
VALUE: $656/mo
YOU SAVE: $309/mo (47%)
Everything you need to transform. PT coaching + nutrition + accountability + form perfection.
✓ Virtual PT Sessions (2x/month)
✓ Unlimited Form Analysis
✓ Habit Coaching (2x/month)
✓ Custom Meal Planning
✓ Nutrition Coaching (2x/month)
Best for: Maximum transformation
Pre-Designed Programs for Young Athletes & Specialty Training
Ready to train but not ready for a membership? Our pre-designed programs are built by the HTS Team, reviewed by our Clinical Performance Specialist, and perfect for young athletes and anyone seeking specialty training. All include custom meal plans, video demos, 1-way messaging, and habit coaching.
HTS 10-Week Foundational Off-Season
10 Weeks • Self-Guided
VALUE: $547
SAVE: $330 (60%)
- Build strength foundation safely
- Increase power & explosiveness
- Expert-designed program
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
HTS 10-Week Advanced Off-Season
10 Weeks • Coached
VALUE: $797
SAVE: $450 (56%)
- Premium off-season training
- Advanced periodization
- One (1) 1-on-1 Live Coaching Session
- Form analysis (2x/month)
- Custom meal plan included
- Habit coaching + accountability
HTS 4-Week Strong Start
4 Weeks • Foundation
VALUE: $297
SAVE: $150 (50%)
- Build foundational strength
- 2 strength + 1 HIIT + 1 mobility
- Daily habit coaching
- Custom meal plan included
- Video demos + 1-way messaging
- App access & tracking
HTS 4-Week Suspension Shred
4 Weeks • TRX Training
VALUE: $276
SAVE: $149 (54%)
- Master suspension training
- Functional strength & core
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
HTS 30-Day Balls Out
4 Weeks • Ball Training
VALUE: $276
SAVE: $149 (54%)
- BOSU, medicine ball, stability
- Explosive power & balance
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
Coach Like a Pro Bodyweight
4 Weeks • No Equipment
VALUE: $276
SAVE: $149 (54%)
- Functional strength training
- Plyometrics + suspension
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
Coach Like a Pro Weight Training
4 Weeks • Beginner Friendly
VALUE: $276
SAVE: $149 (54%)
- Proper lifting technique
- Foundational strength
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
HTS 6-Week Kettlebell Mastery
6 Weeks • Progressive Training
VALUE: $361
SAVE: $214 (59%)
- Master kettlebell fundamentals
- Explosive strength & conditioning
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
HTS 9-Week Catalyst Pre-Season
9 Weeks • Periodized
VALUE: $497
SAVE: $300 (60%)
- Strength → power → speed
- SMR + yoga sessions
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- App access & tracking
HTS 12-Week Level Up Pre-Season
12 Weeks • Complete Prep
VALUE: $597
SAVE: $370 (62%)
- Complete pre-season transformation
- Strength → power → speed
- SMR + yoga sessions
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
Still Have Questions?
We're here to help you find the perfect program. Book a free, 1-on-1 assessment with our Clinical Performance Specialist or check out our FAQ.
💡 Pro Tip: Start with our Strong Start 4-week foundational program ($147) to build your base before advancing to longer programs.
- Build foundational strength safely
- 2 strength + 1 HIIT + 1 mobility per week
- Custom meal plan included
- Video demos + 1-way messaging
- Habit coaching built-in
- Full app access & tracking