Team VG Gym Programmes

8 Week Summer Ready Gym Programme and Meal Plan

THE 3-DAY FULL-BODY GYM PROGRAMME
For Women Who Want to Build Strength, Boost Fitness & Feel Amazing

This plan is perfect if you’re looking to:
✔️ Build lean muscle
✔️ Improve full-body strength
✔️ Support fat loss with smart training
✔️ Get structured, effective workouts in just 3 sessions a week

Each workout includes a full-body strength focus—targeting upper, lower, and core—plus optional cardio to elevate your results. You’ll also get a simple, supportive meal plan to help fuel your training and keep your nutrition aligned with your goals.

No fluff. No guesswork. Just a solid plan to help you feel your best this summer.

8-Week Summer Ready: Strong Through Menopause

THE 3-DAY STRENGTH & CONDITIONING PROGRAMME + HORMONE-SUPPORTIVE MEAL PLAN
For Women Navigating Menopause Who Want to Build Muscle, Support Hormones & Feel Strong

This plan is perfect if you’re looking to:
✔️ Build lean muscle and boost metabolism
✔️ Support hormone health with smart, effective workouts
✔️ Reduce body fat without exhausting cardio
✔️ Train consistently with just 3 structured sessions a week

Each session includes full-body strength training or conditioning, with a focus on glutes and core—designed to support your body, not drain it.
You’ll also get a simple, nourishing meal plan to complement your training and support your hormones throughout the 8 weeks.

No extremes. No guesswork. Just a supportive, balanced plan to help you feel your best this summer.

8 Week Gym Programme

8 week Online Gym Programme to follow in the gym. 

• Planned workouts with how many reps per session. 
• Demonstration Videos for each exercise. 
• Accessible via website or app. 

12 Week Gym Programme

12 week Online Gym Programme to follow in the gym. 

• Planned workouts with how many reps per session. 
• Demonstration Videos for each exercise. 
• Accessible via website or app.