Achieve your fitness goals from home using minimal equipment of just dumbbells and bands. Smart, intentional training not random circuits, to build muscle or lose fat.
Written by Lauren SimpsonCo-FounderStrong is sexy. Having beaten the under-eating trap myself, I coach women to fuel their power and build strength the sustainable way. Real results, built to last.
Program overview
Who's it for?
Women training at home rather than in a gym.
What makes it different?
Equipment limited to just dumbbells and resistance bands; intentional programming rather than random bodyweight/HIIT circuits.
Primary Goal
Muscle building or fat loss, home-based.
Description
ELEVATE is VRTO's minimal equipment home training program, and the only one built entirely around dumbbells, resistance bands, and bodyweight. No gym, no machines, no compromise. Whether your goal is to build muscle or lose fat, ELEVATE applies the same programming principles as every other VRTO program: progressive overload, varied rep ranges, and purposeful exercise selection.
The program comes in three versions: light, medium, and heavy so you can train within whatever equipment you have available and scale up as you progress. Sessions are structured, efficient, and designed to be genuinely challenging, not just a filler circuit until you can get back to the gym.
If you're training at home, travelling, or simply prefer to work out in your own space, ELEVATE gives you a program that takes your goals seriously and delivers results to match.
Difficulty
Suitable for all lifters
- Minimal equipment and experience required
- Work at your own pace/progress
- Exercise videos for instructions
Schedule
Only 1 training split available
- 3 days: full-body
- Choose light, medium, or heavy version
Training split
12 weeks, in 3 four-week phases
- Full body
- Rest
- Full body
- Rest
- Full body
- Rest
- Rest
An example week. Move the sessions to the days that suit you.
