PGLH
GALASSO ATHLETICS
Are you ready to feel confident, strong, and empowered in the gym? The Pretty Girls Lift Heavy (PGLH) online program is designed to help women of all fitness levels embrace strength training and transform their bodies—and their lives.
Is This Program for You?
✔️ You’re unsure of what to do in the gym but want to start lifting weights.
✔️ You want to feel empowered and confident in a weightlifting environment.
✔️ You’re tired of traditional workouts that don’t give you the results you want.
✔️ You want to build strength and muscle while maintaining a healthy, balanced lifestyle.
✔️ You’re ready for a supportive community of women who lift each other up!
No matter where you are in your fitness journey—whether you’re a beginner or have some experience but feel stuck—this program will give you everything you need to succeed.
What’s Included:
💪 Step-by-Step Strength Training Workouts designed to build muscle, improve endurance, and boost your confidence.
🍎 Exclusive Access to Nutrition Guidance with meal ideas and recipes to fuel your workouts and support your goals.
🌟 Access to Our Exclusive Online Community where you’ll connect with other women, participate in fun challenges, and celebrate your wins.
💡 Expert Coaching from Victoria Galasso, a certified personal trainer and CrossFit coach with over 10 years of experience helping women thrive through strength training.
If you’ve ever felt intimidated by the gym or unsure of where to start, PGLH is here to guide you every step of the way. You don’t have to figure it out alone—this program and our coaches will teach you how to lift with confidence, fuel your body, and transform your mindset.
Join Pretty Girls Lift Heavy today and discover the power of strength. You’ll gain more than muscle—you’ll gain confidence, resilience, and a community of women who believe in lifting each other up!
A
My Dynamic Warmup
B
DB Bench Press
3 x 10
C
Seated DB Shoulder Press
3 x 10
D
1-Arm DB Row
3 x 10
E
DB Bicep Curls
3 x 12
F
Stretch
A
My Dynamic Warmup
B
Goblet Squat
3 x 10
C
Romanian Deadlift (RDL)
3 x 10
D
Walking Lunges
3 x 30
E
Glute Bridge
3 x 12
F
Stretch
A
Heroic Warm-up
B
DB Deadlift
3 x 10
C
Push-Up
3 x 10
D
Assisted Pull-up (Machine)
3 x 10
E
DB Lunges
3 x 24
F
Plank
G
Stretch
Warm-up
A
3-4 sets of: 5/5 kneeling thoracic rotation 10 bootstrappers 50 jump rope reps or 20 jumping jacks
B1
Half Kneel Chop
3 x 15
B2
Straight Arm Pulldown
3 x 15
C1
Alternating DB Bench Press
3 x 20
C2
Hammer Curl
3 x 15
D1
DB Lateral Raise
3 x 10
D2
DB Front Raise
3 x 10
D3
DB Shrug
3 x 20
Core/Upper Body Finisher
E
4 rounds of: 15 kettlebell high pulls 20-30 plate rows 1min plank 20s hollow hold
Get 8,000 Steps!
A
8k steps, or move for at least 45 mins! Comment what you did for accountability! :)
Victoria Galasso, CSCS, Pn1
I’m Victoria Galasso, founder of Pretty Girls Lift Heavy (PGLH). With 10 years of experience in personal training, CrossFit, and nutrition coaching, I empower women to feel confident and strong. PGLH teaches women how to lift with confidence, fuel their bodies, and embrace strength as beauty. Join our supportive community and unlock your full potential through strength and balance!
Maggie Goeglein
With a competitive track background and a passion for strength training, Maggie is a hybrid athlete who knows how to build both speed and power. She loves helping gym girlies unlock their potential, become stronger, and feel confident in every workout. Maggie’s mission is to show you that strength is not only empowering but also the key to reaching your fitness goals!
From now until the New Year, we’re slashing prices by 50%! 💥 Normally $39/month, you can join today for just $20/month. Lock in this special rate, give us a try, and become part of our empowering community. Don’t miss your chance to start your strength jou
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
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