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Workout programs
A plan worth showing up for.
Use a complete template as written or clone it into a plan that is fully yours. Program labels describe emphasis—not who is allowed to train.
Training emphasis01 Partner friendly
Brutal Military Workout
14-Week Warfighter Challenge
An advanced five-day challenge for total-body strength, stamina, speed, carrying capacity, and mental toughness. Sessions combine compound lifting, loaded carries, bodyweight work, circuits, cardio, and HIIT, then increase the workload through planned training phases and recovery weeks. Consistent completion can improve full-body strength, work capacity, conditioning, and readiness for demanding physical tasks.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
5 days · 14 weeks90 min
Training emphasis02 Partner friendly
Her No Mercy
15-Week Strength and Shape Challenge
Build balanced muscle with three lower-body sessions and two upper-body sessions coordinated for a compact shared home gym. Progressive dumbbell anchors, compatible supersets, short conditioning circuits, and core work on three days create enough training volume for growth without relying on long fat-loss cardio. Consistent training can improve full-body strength, glute and leg development, upper-body muscle, core control, and athletic conditioning.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
5 days · 15 weeks70 min
Training emphasis03 Partner friendly
Her Power & Poise
12-Week Five-Day Strength Program
Build lean, functional muscle through a focused five-day strength split with three lower-body sessions and two upper-body sessions. Each workout combines two opening lifts, a short cardio reset, two time-efficient supersets, an athletic bodyweight circuit, one final strength movement, and a five-minute cardio finish. Consistent core work on three days and progressive loading across planned phases can improve total-body strength, glute and leg development, upper-body definition, trunk control, and overall work capacity without turning every session into a marathon.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
5 days · 12 weeks60 min
Training emphasis04 Partner friendly
His Iron Dominion
12-Week Six-Day Hypertrophy Gauntlet
An advanced six-day hypertrophy program designed to add size and strength across the chest, back, arms, shoulders, and legs. Each muscle group is trained twice per week through heavy and higher-volume straight sets, followed by daily conditioning, while planned recovery weeks manage accumulated fatigue. Consistent training can improve muscular size, lifting strength, work capacity, and overall physique balance.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
6 days · 12 weeks105 min
Training emphasis05 Partner friendly
His No Mercy
15-Week V-Taper Challenge
An advanced five-day strength and conditioning program built to develop a wider back, stronger shoulders, defined core, and balanced lower body. Each week combines progressive heavy lifts, focused supersets, optional detail work, and short HIIT finishers, with planned recovery weeks to manage fatigue. Consistent training can improve total-body strength, work capacity, abdominal definition, and a more pronounced V-taper.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
5 days · 15 weeks85 min
Training emphasis06 Partner friendly
His Titan Ascension
17-Week Five-Day Greek God Challenge
Build a muscular, athletic physique with broad shoulders, a wider back, a strong chest, powerful legs, and defined abs and obliques. Five time-efficient weekly sessions combine heavy opening lifts, compatible supersets, short conditioning resets, demanding core circuits, optional detail work, and planned recovery weeks. Consistent training can increase strength, muscle, and work capacity while developing a balanced V-taper without relying on marathon gym sessions.
Illustrative physique direction only. Results vary with genetics, nutrition, recovery, and consistency.
5 days · 17 weeks70 min