Virtus Group Training

Virtus Human Performance

General Fitness

Coach

Lachlan Wallace

Virtus Group Training (VGT): Your Ultimate Online Strength & Conditioning Program

For less than $1 a day, you can join Virtus Group Training (VGT) — an online General Physical Preparation Strength and Conditioning program designed to help you get stronger, fitter, faster, and better.

VGT is all about building your body’s capacity to move well and move often. Whether you're training at home, in the gym, or anywhere in between, our program will guide you to become the best version of yourself, no matter your starting point.

With our expertly designed workouts and supportive community, you'll not only improve your strength, fitness, and overall performance but also enjoy the journey along the way. Join us and take your training to the next level with VGT!

Start today and experience the power of Virtus for less than $1 a day. Let's build strength, fitness, and resilience together. #BeExcellent

$30 / mo

Start My 7-Day Free Trial

Comprehensive Strength & Conditioning

Our program is expertly crafted to help you build strength, improve fitness, and enhance overall athleticism with a balanced approach to General Physical Preparation.

Daily, Easy-to-Follow Workouts

Get access to structured, well-designed workouts that are simple to follow, keeping you consistent and progressing, whether you're training in the gym, at home, or on the go.

University-Qualified Coaching

Train with confidence knowing you’re guided by highly qualified coaches who bring years of experience in delivering performance-focused, results-driven training.

Less Than $1 a Day

Gain access to a premium training program for a fraction of the cost, offering unbeatable value that fits your lifestyle and budget.

Supportive Community & Accountability

Join a thriving community of like-minded people who will motivate and support you every step of the way, helping you stay on track and achieve your goals.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow via messages!

Programming 7 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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

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

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you, know you better, and keep you going longer, all through an app.

Equipment

Recommended

Barbell // Dumbbells // Kettlebells // Plates // Bands // Cardio Equipment

Sample Week

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

Sunday

Saturday VGT October 2024

KB swings

21, 19, 17, 15, 13

Push Ups

21, 19, 17, 15, 13

Deadball Slam

21, 19, 17, 15, 13

Plate Snatch

21, 19, 17, 15, 13

Ring Rows

21, 19, 17, 15, 13

Jumping Jacks

21, 19, 17, 15, 13

Terrace Trot

5 x 1

Saturday Recovery

Your choice in AT LEAST 5 minutes of recovery. Some example options: - Breathing - Stretching (you can ask coach on floor for suggestions) - Normies - Roll out/massage gun

Monday

Sunday VGT October 2024

Conditioning

Foot & Ankle Mobility

Foot & Ankle Mobility, Spend as much time on each one as you need 1. Half Kneeling Ankle Stretch 2. Foot Block Mobe 3. Midfoot Block Mobe 4. Big Toe Block Mobe

Prep

Movement Prep 101

a. Bretzel + Foam Roll b. Peanut Mobilisation c. Band Rib Grab x6/s d. Band Hip Lock Distraction x30sec/s e. Airbike x2mins

Recovery

Ground-Based Mobility 1

- Bretzel 2 - Static Quad/Glute/Adductor/Calf/Hamstring Stretch - Couch Stretch * Hold each stretch for 30sec to 1 minute (* per side if applicable) * 10 of each (* per side if applicable) - Back Rolls - Back Rolls + Toe Touch - Lumbar Rotations - Camel Cat - Quadruped Reach Throughs

Recovery

Band Mobility 1

Band Hip Lock x1min Band Figure 4 x1min Band Rib Grab x6/s Band Rotation + Side Bend x6/s Band Half Kneeling Ankle Distraction x6/s Band Lat Stretch x1min

Recovery

Walking Mobility 1

10 per side of each stretch, few steps in between each one. - Walking Quad Pull + Toe Touch - Walking Figure 4 - Knee to Chest + Lunge + Back Bend - Hip Airplanes - Inchworm + Lunge + Rotation x3/s

RECOVERY:

PICK ONE of the following: a. 30min Normatec b. 30min Sauna c. 30min Walk d. 30min Ocean Dip e. 30min Nap

Tuesday

Monday VGT October 2024

DB Goblet Squat

2 x 12

Open Books

2 x 6

SL Balance on Foam

2 x 20

SL Balance on Foam

1/4 Pin Squat

4 x 8

SA DB Bench Press

4 x 10

Pistol Squat From Box

3 x 6

Incline Push Up

3 x 10

SL Pallof Press

3 x 10

Alternating DB Bicep Curl

3 x 8

Bench Dips

3 x 10

Cable Lateral Raise

3 x 10

Recovery

1 x 5:00

Wednesday

Tuesday VGT October 2024

Around the World

2 x 12

Banded row

2 x 12

Glute Bridge

2 x 10

Barbell Row

4 x 8

Double KB Front Rack Split Squat

4 x 10

Ring Rows

3 x 12

SL DB Hip Thrust

3 x 10

Russian Twist (Feet into wall)

3 x 10

AMRAP (10 minutes)

As many rounds as possible of the following exercises: Offset carry x40m Plate snatch x8 OH plate sit up x10 DB walking lunges x8/s

Recovery

1 x 5:00

Thursday

Wednesday VGT October 2024

Inchworm + Pushup

2 x 6

Plate SL RDL + Knee Drive + OH Press

2 x 6

Childs Pose

2 x 20

RDL

4 x 8

Single KB Overhead Carry

4 x 20

Push Press

3 x 10

Swiss Ball Hamstring Curl

3 x 10

SL DB Calf Raise

3 x 12

Plate Push

3 x 40

Med Ball Slam

3 x 12

KB swings

3 x 10

Recovery

1 x 5:00

Friday

Thursday VGT October 2024

Walking Lunges

2 x 6

Quad stretch to toe touch

2 x 6

SL Balance on Foam

2 x 20

SL Balance on Foam

Box Squat

4 x 8

SA Cable Row

4 x 10

Chin-Up

3 x 6

Tall Plank Shoulder Taps

3 x 10

SL DB Calf Raise

3 x 8

Turkish Get Up

3 x 2

Stir the Pot

3 x 20

Heel Taps

3 x 20

Recovery

1 x 5:00

Saturday

Friday VGT October 2024

Worlds greatest

2 x 4

Push Ups

2 x 8

Hamstring Sweeps

2 x 4

Bench Press

4 x 8

Single Leg RDL

4 x 10

Bent Over MB Chest Pass

3 x 12

Plate Front Raise

3 x 15

Cable Rotations

3 x 10

Players Choice Conditioning

1 x 8:00

Recovery

1 x 5:00

Coach

More from Virtus Human Performance

Lachlan Wallace

Lachie Wallace is a dedicated performance coach with over a decade of experience in strength, conditioning, and athletic development. Known for his focus on long-term results, Lachie combines science-backed methods with a passion for helping clients achieve their full potential. He fosters a supportive, growth-oriented environment that empowers individuals to push past their limits to Be Excellent

Better Every Day - For Less than $1

Join Lachie and the Virtus community with Virtus Group Training — an online Strength & Conditioning program designed to make you stronger, fitter, and more resilient. With expert-led daily workouts and the flexibility to train anywhere, you’ll build lastin

Start My 7-Day Free Trial

FAQs

What is Virtus Group Training (VGT)?

VGT is an online General Physical Preparation Strength & Conditioning program designed to help you get stronger, fitter, and more resilient through expert-led daily workouts.

How much does VGT cost?

VGT is available for less than $1 a day, offering exceptional value for comprehensive training.

Can I do the workouts from home?

Yes! VGT is designed to be flexible — you can train at home, at the gym, or anywhere you prefer with minimal equipment. You'll just need to adjust the way you load some exercises!

What type of workouts are included?

VGT workouts focus on strength, conditioning, and general physical preparation, helping you build muscle, improve endurance, and enhance mobility.

Do I need special equipment?

Most workouts use basic equipment like dumbbells, kettlebells, and resistance bands. We also offer bodyweight variations if you have limited equipment.

How long are the workouts?

Each workout typically takes 45-60 minutes, making it easy to fit into your daily routine while still delivering great results.

Is this program suitable for beginners?

Yes, VGT is designed for all fitness levels, and our coaches provide modifications and progressions to meet your needs.

Who are the Coaches?

VGT is led by university-qualified Performance Coaches at Virtus with years of experience helping clients achieve their fitness goals.

Cancellation Policy?

Yes, you can cancel your subscription at any time with no long-term commitments.

Will I get support if I have questions?

Absolutely! Our coaches and community are here to support you. You can reach out through the platform anytime.

How do I track my progress?

Train Heroic allows you to log your workouts and track your progress over time, helping you stay motivated and see your improvements.

How often are new workouts released?

New sessions are provided daily to keep you challenged and progressing consistently. each month we introduce a New Block of Training

Can I combine this program with other training?

Yes, VGT can complement other training programs, whether you're focused on sports performance, weightlifting, or general fitness

What if I miss a workout?

No problem! You can access past workouts on the platform and complete them at your own pace.

How do I sign up?

Simply visit Train Heroic, search for Virtus Group Training, and start your journey to better strength, fitness, and performance!

The Proof

Gemma

Good Human #1

Verified Athlete

""Virtus is so much more than a gym. It’s a community, a place to be accepted & feel at home, a place to achieve cool things. I bring my kids when I need to, I get snuggles with Banksy and am supported with exceptional programming and coaches. So glad I found Virtus.""

Steph

Good Human #2

Verified Athlete

"This place changed my thinking and relationship with my body and the gym. I’ve found another family and I couldn’t be happier about it"

Richard

Good Human #3

Verified Athlete

"Virtus is a great place to train. The intimate setting gives it a personal touch that larger gyms lack. The team are great, easy to deal with, making it an enjoyable place to train."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Virtus Group Training