VGS Programs
Purchase once and enjoy 1 year access to your training programs through the VGS Training App.
Base Strength
Designed for women new to strength training, this program builds a solid foundation of strength, confidence, and consistency. Each workout focuses on fundamental movement patterns—squats, hinges, pushes, pulls, and core stability—helping you develop proper technique, improve muscle endurance, and increase overall strength. With progressive overload and balanced recovery, this program sets the stage for long-term success in your fitness journey.
Experience Level: beginner lifters
Duration: 3 days a week for 6 weeks
Raise the Bar
Designed for women who are either new to barbell training or coming back from taking some time away. This program teaches the fundamentals while also progressing in strength. This program does not work up to a 1 rep max but you can expect a 3-5 rep PR.
Experience Level: beginner to intermediate lifters
Duration: 3 days a week for 8 weeks