Foundation. Execution.
Optimization.
Unify the three pillars of progress — Training, Nutrition, and Recovery — into one simple, science based tool that will help you achieve the body of your dreams.
The 12-Week Master Class
The last personal training
you'll ever need.
Welcome to the SweatSphere Fitness 12-Week Master Class — a course built to teach the fundamental principles of building muscle, improving nutrition, and managing recovery. Instead of handing you a workout or meal plan, it explains why each principle works so you can build a strong foundation and apply these concepts for years to come.
The course runs in three phases, each building on the knowledge and skills from the one before — moving you from the fundamentals to optimizing your training, nutrition, and recovery for the long haul.
Phase 1 · Weeks 1–4
Foundation
Establish the habits and knowledge that make long-term progress possible.
- Why building muscle matters
- Tracking progress with body measurements
- Warm-ups and an intro to stretching
- Fundamentals of proper exercise technique
- Basic nutrition principles and simple meal blocks
- Recovery habits, walking, and low-intensity cardio
Phase 2 · Weeks 5–8
Execution
Raise the quality of your training and nutrition, and connect them into one system.
- What actually builds muscle
- Performing exercises more effectively
- Modifying meals to fit your goals
- Hitting your macros even when eating on the go
- Additional recovery strategies for performance
- Nutrition myths vs. what the evidence shows
Phase 3 · Weeks 9–12
Optimization
Refine everything you've learned and apply it in the real world — for good.
- Optimizing exercise selection and execution
- Staying consistent while traveling
- Recovery strategies when life gets busy
- Common fitness myths and misconceptions
- Fatigue and growth: the Fighting the Fatigue Demon series
- A graduation module to keep progress going
Each phase builds on the last: first you develop a strong foundation, then you learn to execute those fundamentals to maximize progress, and finally you optimize with advanced concepts like fatigue management. By the end you'll understand the principles of muscle growth, nutrition, and recovery well enough to make informed decisions for the rest of your fitness journey.
1-on-1 Coaching
Personal coaching. Personal results.
No generic plans. No faceless app. You get a real coach who knows your name, your numbers, and your goals — guiding every rep, every meal, every week.
Direct access to your coach
Real conversations, not chatbots. Message your coach, get answers, stay accountable — every step of the way.
Programming built for you
Training, macros and recovery tailored to your body, schedule, history, and goals — never copy-paste templates.
Weekly 1-on-1 check-ins
Personal reviews of your progress, form, and numbers. We adjust the plan as you change — so it never stops working.
A coach in your corner
Someone who knows your story, celebrates your wins, and pulls you through the hard weeks. This is coaching, not content.
Members
Real people. Real progress.
Before
AfterI'd tried every diet — nothing stuck. SweatSphere gave me macros I could actually hit and a plan I looked forward to. 20 lbs gone and I feel like myself again.
Before
AfterStarted skinny, kept showing up. The training programming and macro tracking turned years of guesswork into actual size. Six years, sixty pounds — and still climbing.
Before
AfterThe recovery protocols were the missing piece. Once I stopped breaking down, the weight came off fast. Down 40 lbs in 20 weeks — and stronger than when I started.
Free Tool
Calculate your macros.
Get a starting point in seconds — protein, carbs, and fat dialed in to your body and goal.
Mifflin-St Jeor BMR · 0.8g protein/lb · 0.3g fat/lb (men) · 0.5g fat/lb (women) · carbs fill the rest
These numbers are built from your stats using the Mifflin-St Jeor equation to estimate your BMR, multiplied by your activity level to get total daily energy expenditure, then adjusted for your goal (roughly 500 kcal per pound per week). Protein is set at 0.8g per pound of body weight and fat at 0.3g/lb for men and 0.5g/lb for women — ranges supported by the latest sports-nutrition research for preserving lean muscle, supporting hormones, and optimizing recovery. Carbs fill the remaining calories to fuel training and daily performance. Hitting these targets consistently — not just calories — is what drives steady, lasting results.
Membership
Choose Your Membership
Whether you're trying to lose fat, build muscle, or completely transform your physique, choose the level of coaching that's right for you.
Perfect for people who want everything they need to finally train and eat correctly.
- Website Access
- Macro Calculator
- Food Log
- Training Log
- 2-Day Full Body Program
- 4-Day Upper / Lower Program
- Exercise Video Tutorial Library
- Skool Community
- Start Here Class
Build the foundation with proven training programs, nutrition tracking, and an educational community designed to help you stay consistent.
Everything in Standard PLUS every premium program and the complete SweatSphere education system.
- 2-Day Full Body
- 4-Day Upper / Lower
- 6-Day Upper / Lower
- FBEOD Program
- 4-Day Anterior / Posterior
- 6-Day Anterior / Posterior
- Website Access
- Macro Calculator
- Food Log
- Training Log
- Exercise Video Tutorial Library
- Skool Community
- Start Here Class
- Myofibrillar Hypertrophy
- Mechanical Tension
- Progressive Overload
- Nutrition Tracking
- Macro Breakdown
- Meal Planning
- Stretching
- Foam Rolling
- Cortisol Management
- Recovery Optimization
Everything included in Premium plus direct coaching with Josh.
- Personalized Workout Program
- Personalized Progress Adjustments
- Weekly 30 Minute Zoom Call
- Direct Accountability
- Full Master Class Access
- Complete Exercise Library
- Website Access
- Macro Calculator
- Food Log
- Personalized Training Log
Work directly with Josh through weekly coaching, customized programming, accountability, and continuous adjustments based on your progress.
Compare Memberships
| Feature | Standard | Premium | VIP |
|---|---|---|---|
| Website Access | |||
| Macro Calculator | |||
| Food Log | |||
| Training Log | |||
| Exercise Video Library | |||
| Community Access | |||
| Start Here Class | |||
| 2-Day Full Body | |||
| 4-Day Upper Lower | |||
| Premium Programs | — | ||
| 12 Week Master Class | — | ||
| Personalized Workout Program | — | — | |
| Weekly Zoom Coaching | — | — |
Ready to train with intention?
Members-only access. Get your access code from your coach and start tracking what matters.