For most of you who have been with us from day 1, you're probably coming up on the end of your first program, unless you have switched programs or changed goals along the way.
If you're finishing up week sixteen, or you're close to wrapping your first program, this is the email to read.
Firstly - well done. Completing a full program is no small thing. So massive congrats!
Now, here's the important part: what you do next matters.
Staying in the same program back to back for the full year isn't the best path forward, nor is it how we designed VRTO to help you. Change is actually a really powerful tool.
Choosing a new program that still aligns with your goals, but shifts your focus slightly keeps your body adapting and your progress moving.
With VRTO, you've got between six and thirteen programs available to you at any time, depending on your goals, training days, location, and level. All programs support muscle building, fat loss, improved strength, and overall fitness - with some focused a little more toward one outcome than another.
Here's how to choose your next one:
OPTION 1: CHOOSE IT YOURSELF
If you'd like to browse and explore then watch this walkthrough from the Getting Started Education series of the app or read below:
Go to your Training screen
Tap the three dots (⋯) in the top right
Select 'Explore other programs'
Filter by location or training days if needed
Tap any program to see its variants (3, 4, or 5 days / gym or home), a description, and ratings for muscle gain, strength, fitness, and fat loss
Select the one that suits you — you'll start from phase one
OPTION 2: LET VRTO CHOOSE FOR YOU
If you'd prefer VRTO to do the thinking watch this walkthrough from the Getting Started Education series of the app or read below:
Go to your Profile section
First, update your Training Preferences if anything has changed (location, training days available, etc.)
Then go into Goal and select 'Change my goal'
Work through the four steps — this recalibrates your nutrition, training preferences, cardio, steps, and program
VRTO will recommend the program best aligned to your current goal
You can accept that recommendation, choose another from the suggested list, or go back and explore yourself
Note: if you're recommended the same program you just completed, we'd suggest choosing a suitable alternative and returning to your original later in the year. For example, if you've been doing Shred and it comes up again, something like Bikini Method is a great next step.
ONE IMPORTANT THING TO KNOW - LOCKED PROGRAMS
You may notice some programs appear locked. This is based on your physique goal:
If your goal is Cut - the Build program will be locked (it's the opposite of what you need right now)
If your goal is Build - the Shred program will be locked (same reason)
Everything else is available to you.
And one more thing — if you haven't updated your goals in the last sixteen weeks, now is a great time. Pop in your current weight and target weight, and VRTO will automatically align your physique goal based on where you're at. It takes a few minutes and makes sure your next program is working for the right thing.
For now — if you're ready. Go explore what's next.
Note: all changes to selecting your program will take effect from the start of next week not mid week.
EXCEPTIONS
Bikini Method Program
For our Bikini Method users, your program will continue month‑to‑month just as it always has. This program will remain ongoing.
Other Programs
Both our Female and Male Low Impact programs currently run through to Week 24, with plans for a Phase 7 to be added soon. Our Female Glute Builder program runs through to Week 24, while our Female Build programs currently run through to Week 20.
Last updated 04/05/2026