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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.
Schedule5 days/week · 15 weeksSession70 minAccessOpen to everyone
Front · Side · Back14-week progression
Week 1 of 15
Foundation I · establish honest working loads
Monday — Quads + Glutes + Strong Core
Week 1 · Foundation I · establish honest working loads. Heavy dumbbell lower-body work builds quads, glutes, and hamstrings before paired leg-machine work, a short athletic circuit, and focused cable-and-hanging core training. Plan about 70–75 minutes before optional work; skip optional blocks when the clock reaches 80 minutes. Partner lane: Her starts with dumbbells and open floor, uses the bench leg attachment after His finishes pressing, and takes the cable and pull-up station only after His completes all required and optional cable work.
Heavy squat
straight · 1 round- Goblet SquatFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Heavy dumbbell hinge
straight · 1 round- Dumbbell Romanian DeadliftFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Unilateral leg strength
straight · 1 round- Dumbbell Reverse Lunge · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.3 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
3-minute cardio reset
conditioning · 1 round- Reflex Bag BoxingUse quick relaxed combinations so the legs recover without letting the heart rate settle completely.1 sets · 180–180 sec
Superset A — quads + hamstrings
superset · 3 rounds- Leg ExtensionFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
- Lying Leg CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
Superset B — step-up + calves
superset · 3 rounds- Dumbbell Step-Up · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Standing Calf RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Circuit — glutes + conditioning
circuit · 3 rounds- Bodyweight SquatUse a smooth cadence and keep the knees tracking over the toes.3 sets · 15–20 reps · 2 RIR
- Jumping JackLand quietly and keep a steady, repeatable rhythm.3 sets · 50–70 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the hips controlled.3 sets · 50–70 reps · 2 RIR
Superset C — hip drive + ankle strength
superset · 3 rounds- Dumbbell Hip ThrustFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Tibialis RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Four-movement strong core circuit
circuit · 3 rounds- Kneeling Cable Crunch3 sets · 12–15 reps · 3 RIR
- Hanging Leg Raise3 sets · 8–12 reps · 3 RIR
- Heel Tap · per side3 sets · 12–20 reps · 2 RIR
- Plank3 sets · 30–45 sec
2–5 minute cardio finish
conditioning · 1 round- Stationary CyclingFinish with smooth, challenging cadence while keeping the hips stable and breathing controlled.1 sets · 120–300 sec
Optional lower-body + core detail
circuit · 2 rounds- Single-Leg Glute Bridge · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Seated Calf Raise · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Plank Knee-to-Elbow · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 8–12 reps · 3 RIR
Tuesday — Chest + Supportive Shoulders + Triceps
Week 1 · Foundation I · establish honest working loads. Three progressive dumbbell presses drive chest growth before shoulder-friendly detail work, triceps training, and a short conditioning circuit. Plan about 70–75 minutes before optional work; skip optional blocks when the clock reaches 80 minutes. Partner lane: Her owns the bench and reserved pressing dumbbells first while His owns the cable and pull-up station; she moves to floor and standing work before his preacher-curl block.
Heavy barbell press
straight · 1 round- Flat Barbell Bench PressFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Incline chest strength
straight · 1 round- Incline Dumbbell PressFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 2.5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 2.5 lb after 2 successful exposures
3-minute cardio reset
conditioning · 1 round- Easy RunningRun indoors at a controlled pace so the pressing muscles recover before paired work.1 sets · 180–180 sec
Superset A — chest + side delts
superset · 3 rounds- Dumbbell Chest FlyFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
- Dumbbell Lateral RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
Superset B — triceps + rear delts
superset · 3 rounds- Cable Skull CrusherFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Dumbbell Reverse FlyFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Circuit — upper-body conditioning
circuit · 3 rounds- Burpee3 sets · 10–12 reps · 3 RIR
- High KneesCount each knee drive and stay tall through the torso.3 sets · 50–70 reps · 2 RIR
- Jumping JackLand quietly with relaxed shoulders.3 sets · 50–70 reps · 2 RIR
Superset C — front delts + lats
superset · 3 rounds- Dumbbell Front RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
- Dumbbell PulloverFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
Superset D — triceps + shoulder stability
superset · 3 rounds- Close-Grip Push-UpFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Prone Y RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
2–5 minute cardio finish
conditioning · 1 round- Reflex Bag BoxingFinish with accurate combinations and active feet rather than maximum-impact punches.1 sets · 120–300 sec
Optional chest + shoulder detail
circuit · 2 rounds- Incline Push-Up · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Band Pull-Apart · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
- Band Triceps Pressdown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIRShared-station conflict; use a partner alternative or alternate turns.
Wednesday — Glutes + Hamstrings + Athletic Core
Week 1 · Foundation I · establish honest working loads. Dumbbell glute and hamstring loading stays independent of the shared rack before a rep-based athletic circuit, trunk stability, and reflex-bag conditioning. Plan about 70–75 minutes before optional work; skip optional blocks when the clock reaches 80 minutes. Partner lane: Her owns dumbbells, cycle, reflex bag, and open floor while His owns the rack, cable station, and bench leg attachment.
Glute strength
straight · 1 round- Dumbbell Glute BridgeFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Wide-stance squat strength
straight · 1 round- Sumo Goblet SquatFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Single-leg strength
straight · 1 round- Bulgarian Split Squat · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.3 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
3-minute cardio reset
conditioning · 1 round- Easy RunningJog indoors at a controlled pace, change direction carefully, and let the posterior chain recover before supersets.1 sets · 180–180 sec
Superset A — hinge + hamstrings
superset · 3 rounds- Single-Leg Romanian Deadlift · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Slider Hamstring CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Superset B — glutes + calves
superset · 3 rounds- Donkey Kick · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Single-Leg Calf Raise · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Circuit — athletic legs
circuit · 3 rounds- Jumping JackUse a smooth rhythm and land softly.3 sets · 50–70 reps · 2 RIR
- High KneesCount each knee drive and keep the effort repeatable.3 sets · 50–70 reps · 2 RIR
- Squat Floor TouchSit the hips back and alternate the reaching hand.3 sets · 15–20 reps · 2 RIR
Superset C — lateral strength + glute control
superset · 3 rounds- Lateral Step-Up · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Fire Hydrant · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Three-movement athletic core circuit
circuit · 3 rounds- Weighted Side Plank · per side3 sets · 25–40 sec
- Kneeling Cable Crunch3 sets · 12–15 reps · 2 RIR
- Reverse Crunch3 sets · 10–15 reps · 2 RIR
2–5 minute cardio finish
conditioning · 1 round- Reflex Bag BoxingUse quick accurate combinations, light feet, and controlled breathing rather than maximum-impact punches.1 sets · 120–300 sec
Optional posterior-chain detail
circuit · 2 rounds- Dumbbell Hip Thrust · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Bodyweight Squat · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Bird Dog · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
Thursday — Back + Biceps + Pull-Up Strength
Week 1 · Foundation I · establish honest working loads. Dumbbell rows and pullovers build back thickness before compatible biceps pairings, a short athletic circuit, and progressive pull-up practice. Plan about 70–75 minutes before optional work; skip optional blocks when the clock reaches 80 minutes. Partner lane: Her stays with dumbbells and open floor until His completes his final pull-up and cable block, then she owns the pull-up bar for the final work.
Single-arm row strength
straight · 1 round- Lat PulldownFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Barbell row strength
straight · 1 round- Barbell Bent-Over RowFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
3-minute cardio reset
conditioning · 1 round- Reflex Bag BoxingBox lightly with relaxed shoulders so the back and grip recover before paired work.1 sets · 180–180 sec
Superset A — back + biceps
superset · 3 rounds- Renegade Row · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Alternating Dumbbell Curl · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Superset B — rear delts + brachialis
superset · 3 rounds- Dumbbell Reverse FlyFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Hammer CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Circuit — pull-day conditioning
circuit · 3 rounds- Jumping JackLand quietly and keep the arms relaxed between pull sets.3 sets · 50–70 reps · 2 RIR
- BurpeeMove with control, brace before each push-up, and land softly.3 sets · 10–12 reps · 2 RIR
- High KneesCount each knee drive and stay light on the feet.3 sets · 50–70 reps · 2 RIR
Superset C — pull-ups + side delts
superset · 3 rounds- Pull-UpFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Use band or foot assistance when needed. Every repetition must begin under control and finish without swinging.3 sets · 4–8 reps · 3 RIR
- Dumbbell Lateral RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Superset D — lat length + arm detail
superset · 3 rounds- Dumbbell PulloverFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Zottman CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
2–5 minute cardio finish
conditioning · 1 round- Easy RunningFinish with a controlled indoor run, staying light on the feet and slowing before every turn.1 sets · 120–300 sec
Optional back + grip detail
circuit · 2 rounds- Inverted Row · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Reverse Curl · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Band Pull-Apart · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
Friday — Legs + Glute Hypertrophy + Abs
Week 1 · Foundation I · establish honest working loads. A final dumbbell lower-body session adds quad, glute, and hamstring volume before a rep-based conditioning circuit, demanding abs, and reflex-bag conditioning. Plan about 70–75 minutes before optional work; skip optional blocks when the clock reaches 80 minutes. Partner lane: Her owns reserved dumbbells, cycle, reflex bag, and open floor while His owns the rack, cable station, pull-up bar, and bench attachment.
Heavy barbell squat
straight · 1 round- Back SquatFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Heavy barbell hinge
straight · 1 round- Romanian DeadliftFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.4 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
Walking lunge strength
straight · 1 round- Walking Lunge · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Add 5 lb only after every work set reaches the top of its range in two appearances.3 sets · 6–10 reps · 3 RIRDouble progression · add 5 lb after 2 successful exposures
3-minute cardio reset
conditioning · 1 round- Stationary CyclingRide at a brisk cadence so the legs recover from the primary lifts before paired hypertrophy work.1 sets · 180–180 sec
Superset A — lunges + glutes
superset · 3 rounds- Lateral Lunge · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Dumbbell Glute BridgeFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Superset B — split squat + calves
superset · 3 rounds- Bulgarian Split Squat · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Standing Calf RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Circuit — lower-body conditioning
circuit · 3 rounds- Jumping JackKeep a smooth rhythm and land softly.3 sets · 50–70 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the trunk braced.3 sets · 50–70 reps · 2 RIR
- Squat Floor TouchMove continuously while keeping the knees tracking over the toes.3 sets · 15–20 reps · 2 RIR
Superset C — lateral legs + wall sit
superset · 3 rounds- Curtsy Lunge · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Wall Sit3 sets · 30–30 sec · 3 RIR
Abs circuit
circuit · 3 rounds- Hanging Leg Raise3 sets · 10–15 reps · 2 RIR
- Bicycle Crunch · per side3 sets · 12–20 reps · 2 RIR
- Weighted Plank3 sets · 30–45 sec
- Landmine 180 · per side3 sets · 12–20 reps · 2 RIR
2–5 minute cardio finish
conditioning · 1 round- Reflex Bag BoxingKeep combinations accurate and the feet active without chasing maximum impact.1 sets · 120–300 sec
Optional glute + calf + core detail
circuit · 2 rounds- Donkey Kick · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Seated Calf Raise · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR
- Plank Shoulder Tap · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional detail work only after every required block is complete and training time remains below 80 minutes. 2 sets · 10–15 reps · 3 RIR