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VIRTUE | Women

VIRTUE || Sports Studio

General Fitness, Women's Training

Coaches

Daniela Maluenda MSc, Andrea Mombelli MSc and CSCS

VIRTUE Women is more than a training program, it is a movement for women who choose to take ownership of their strength, health, and confidence. This program is designed to help you build a strong, capable body through intelligent strength training and metabolic conditioning, supporting fat loss, muscle tone, and long-term physical development.

Inside VIRTUE Women, you become part of a driven and supportive community of women who are committed to growth, discipline, and personal evolution. You are not just following workouts, you are training with purpose, supported by women who share the same mindset of resilience, consistency, and self-leadership.

VIRTUE Women empowers you to step into your strongest version, physically and mentally, by giving you the structure, accountability, and environment to stay consistent, push your limits, and build lasting confidence.

$35 / mo

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Features

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell // Dumbbells // Bench // Bands

Recommended

Full Gym Access

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Wednesday

Velvet Strength

Hip 90/90

1 x 10

Squat Sky Reach

1 x 10

Air Squat

1 x 10

Back Squat

8, 6, 6

Rest

3 x 2:00

Bulgarian Split Squat

10, 10, 8

Rest

1 x 1:30

Leg Press

3 x 10

Rest

3 x 1:30

Leg Extension

3 x 12

Rest

3 x 1:00

Hip Abductor Machine

2 x 15

Hip Adductor Machine

2 x 15

Rest

2 x 1:00

Calf Raise

3 x 15

Rest

3 x 1:00

Thursday

Crowned Silhouette

Arm Circles

1 x 0:30

Bent Over Arm Swings

1 x 0:30

Superman

1 x 10

Lat Pulldown

3 x 8

Rest

3 x 1:30

Seated Chest Press

3 x 8

Rest

3 x 1:30

Pulley Row Machine

3 x 12

Rest

1 x 1:00

Shoulder Press Machine

3 x 12

DB Lateral Raise

3 x 12

Rest

3 x 1:00

DB Bicep Curls

2 x 15

Tricep Kick Back

2 x 15

Plank

2 x MAX

Rest

2 x 1:00

Friday

Diamond Standard

Yogi Squat

1 x 10

Air Squat

1 x 10

Squat Sky Reach

1 x 10

Hip Thrust

8, 8, 6

Rest

3 x 2:00

RDL

8, 6, 6

Rest

3 x 2:00

One arm DB floor press

3 x 10

Rest

3 x 1:30

1-Arm DB Row

3 x 10

Rest

3 x 1:30

Walking Lunges

3 x 8

Rest

3 x 1:30

Saturday

Sculpted Empire

Hip 90/90

1 x 10

Air Squat

1 x 10

Squat Sky Reach

1 x 10

Hyperextension

3 x 10

Rest

3 x 1:30

Reverse Lunges

3 x 8

Rest

3 x 1:30

Lying Leg Curl

3 x 12

Rest

3 x 1:00

Glute Bridge

3 x 20

Rest

3 x 1:00

Frog Pumps

2 x 25

Russian Twist

2 x 20

Rest

2 x 1:00

Coaches

More from VIRTUE || Sports Studio

Daniela Maluenda MSc

I am a Chilean physiotherapist specialized in cardiometabolic and sports rehabilitation, with over 10 years of experience in strength training and exercise prescription. I help individuals and athletes recover, improve health, and enhance performance through safe, evidence-based and personalized training programs.

Andrea Mombelli MSc, CSCS

Strength and Conditioning Coach with nearly 10 years of experience. Master’s degree in High Performance Sport and in Sports Training and Nutrition, university degree in exercise science, and CSCS certification by NSCA. Experience working with a professional basketball team in Italy, focused on performance, hybrid training, and long-term athletic development. Currently studying Human Nutrition.

FAQs

Is this training program suitable for beginners?

Yes, the program is designed to be suitable for both beginners and intermediate levels. Each workout includes clear guidelines on exercise execution, intensity, and progression, allowing you to start from your current fitness level and improve safely over time.

Can the program be adapted to my injuries or medical conditions?

This program is designed for the general population and healthy individuals. If you require a personalized approach, we recommend booking a consultation call with our coaches. Through our 1:1 coaching service we can assess your situation and create tailored training plan that fits your needs.

Will this help me with fat loss, muscle toning, and overall health?

Yes. The training structure combines resistance training and metabolic conditioning to support fat loss, muscle toning, and improvements in strength, energy levels, and overall physical health. The program delivers sustainable body composition and performance improvements.

How many days per week do I need to train to see real results?

Most participants see meaningful results training 3 to 4 days per week. The program is designed to be effective even with a limited time commitment, while still allowing enough recovery to support long-term progress and adherence.

Do I need access to a gym, or can I follow the program at home?

The program can be adapted to both gym and home settings. Minimal equipment options and alternative exercises are provided, so you can follow the program consistently regardless of your training environment.

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VIRTUE | Women