Vertue Method Express
Get stronger, fitter, and more flexible with this 12-week strength and fitness programme in less than 30 minutes a day.
This program is designed to tackle the toughest part of getting fit – finding the time. Whether you're juggling work, family, or a busy schedule, this program is built to remove the stress of squeezing in long workouts. With short, efficient, and focused sessions, you'll get the results you want without sacrificing your precious time.
What’s included?
- A 12-week gym (or garage-gym) program, suitable for beginner to intermediate lifters.
- Workout Structure: 30 minute weight training sessions with a focus on different body parts throughout the week. Each workout is between 5-6 exercises, training either your glutes, upper body, legs and abs and shoulders and abs.
- 2 follow-along breath practices and an optional yoga sequence.
- Home equipment needed: Dumbbells, a squat rack with pull-up bar, lat pull-down cables, kettle bells, an incline bench, and long resistance bands.
- A nutritional information section that is designed to support your training without the noise of diet culture.
- Behavioral Activation Exercises: Designed to boost motivation and adherence to the program through evidence-based techniques that help establish rewarding, goal-oriented activities.
Forget spending hours trying to fit in a workout – this program keeps things simple with quick, bite-sized sessions that actually get results. Get in, get fit, feel awesome, and get on with the things that are equally important.
What You'll Achieve
Build stronger, more developed glutes while improving whole-body strength, muscle definition and movement quality.
Over 12 weeks, you’ll progressively train the major movement patterns with extra emphasis on the glutes, helping you lift more, move better and build a stronger, more athletic physique.
Workout Duration
Train 3 times per week for around 60-65 minutes per session.
Each session is glute-focused but still trains the whole body, so you can build strength and muscle without needing to live in the gym.
The programme progresses across 12 weeks, with each phase building on the last.
How You'll Train
Expect evidence-based hypertrophy and strength training built around progressive overload.
You’ll use movements such as squats, deadlift and hinge variations, lunges, hip thrusts, presses, rows and targeted accessory work.
The programme balances heavier strength work with higher-repetition muscle-building work, so you’re developing both performance and physique rather than chasing one at the expense of the other.
What You'll Need
Sculpt is designed for a commercial or well-equipped gym.
You’ll need access to:
- Dumbbells
- Barbells and weight plates
- A bench
- Cable machines
- Common gym machines for lower- and upper-body training
You do not need specialist equipment or an advanced strength background, but you should be comfortable training independently in a gym.
Vertue Method Express
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