Training Programs
Every VRTO program is a progressive coaching path - not a one-off plan. Structured phases, increasing demand, and a clear next step built in.
By Gina1 author20 articles
- Full Body Elite - Women & MenMaximise muscle growth and progression with fewer sessions
- Build - WomenIntermediate to advanced women, focused on building lean muscle across their entire body
- Build Balanced - MenBuild lean muscle and symmetry across chest, shoulders, back, legs, and arms
- Build Base - Women & MenNewer to structured resistance training who want to start building muscle the right way
- Build Arms - MenBuild lean muscle across the body with added emphasis on arm size and shape
- Build Chest - MenBuild lean muscle across the body with added emphasis on chest size and pressing strength
- Express - Women & MenWant to get results but juggling tough time commitments?
- Express Base - Women & MenNew to training? Start here. Express Base - 3 days per week
- Shred - Women & MenGet lean without losing strength or size. Think shredded, not just lighter.
- Shred Base - Women & MenLose fat, build a foundation in the gym, and set yourself up to step into full SHRED
- Everyday Fit - Women & MenThe everyday lifter's plan for building strength, shape, and confidence without competitor-level commitment.
- Active in Three - Women & MenBuild strength and muscle without needing to live in the gym
- Low Impact - Women & MenBuild muscle and strength safely without aggravating pain points or sacrificing results
- Deadlift Strength - Women & MenBuild posterior chain strength while maintaining full-body development
- Squat Strength - Women & MenBuild maximal squat strength while sustaining full-body development
- Glute Builder - WomenWant bigger glutes — without growing your legs? This program offers targeted glute growth, while keeping other areas in maintenance mode
- Hybrid - WomenImprove overall fitness, performance, and conditioning with a fresh, multi-modal approach
- Elevate - WomenBuild muscle or lose fat from home, with the same intentional programming you’d find in the gym
- Powerbuilding - WomenBuild strength and muscle simultaneously with high intent and progressive overload
- Bikini Method - WomenWant to build a strong, feminine physique with shape in all the right places?