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Her No Mercy — Five-Day Strength and Shape
A five-day strength, shape, core, and conditioning template. The label describes emphasis only; this unrestricted plan is open to everyone.
5 days/week70 minOpen to everyone
Monday — Lower A + Core
Straight sets
straight · 1 rounds- Dumbbell Goblet Squat4 sets · 8–12 reps
- Dumbbell Romanian Deadlift3 sets · 10–15 reps
Superset A
superset · 3 rounds- Dumbbell Reverse Lunge · per side3 sets · 10–12 reps
- Hanging Knee Raise3 sets · 8–15 reps
Superset B
superset · 3 rounds- Dumbbell Glute Bridge3 sets · 12–20 reps
- Slider Hamstring Curl3 sets · 10–15 reps
Core Superset
core · 3 rounds- Weighted Dumbbell Crunch3 sets · 10–15 reps
- RKC Plank3 sets · 20–40 sec
Optional work
straight · 2 rounds- Frog Pump · optional2 sets · 25–30 reps
- Copenhagen Plank · optional · per side2 sets · 20–30 sec
- Cable Glute Kickback · optional · per side2 sets · 15–20 reps
Tuesday — Upper A + Running HIIT
Straight sets
straight · 1 rounds- Incline Dumbbell Press3 sets · 8–12 reps
- One-Arm Dumbbell Row · per side4 sets · 8–12 reps
Superset A
superset · 3 rounds- Push-Up or Incline Push-Up3 sets · 8–15 reps
- Dumbbell Pullover3 sets · 10–15 reps
Superset B
superset · 3 rounds- Dumbbell Lateral Raise3 sets · 12–15 repsShared-station conflict; use a partner alternative or alternate turns.
- Bent-Over Dumbbell Rear-Delt Raise3 sets · 12–20 repsShared-station conflict; use a partner alternative or alternate turns.
Wednesday — Shoulders, Arms + Armor Core
Straight sets
straight · 1 rounds- Seated Neutral-Grip Dumbbell Shoulder Press3 sets · 8–12 reps
Superset A
superset · 3 rounds- Dumbbell Lateral Raise3 sets · 12–15 repsShared-station conflict; use a partner alternative or alternate turns.
- Bent-Over Dumbbell Rear-Delt Raise3 sets · 12–20 repsShared-station conflict; use a partner alternative or alternate turns.
Superset B
superset · 3 rounds- Alternating Dumbbell Curl3 sets · 10–15 repsShared-station conflict; use a partner alternative or alternate turns.
- Lying Dumbbell Skull Crusher3 sets · 10–15 reps
Thursday — Lower B: Glutes and Legs
Straight sets
straight · 1 rounds- Dumbbell Sumo Goblet Squat4 sets · 10–15 reps
- Dumbbell Floor Glute Bridge4 sets · 12–20 reps
Superset A
superset · 3 rounds- Dumbbell Bulgarian Split Squat · per side3 sets · 8–12 reps
- Slider Hamstring Curl3 sets · 10–15 reps
Superset B
superset · 3 rounds- B-Stance Dumbbell Romanian Deadlift · per side3 sets · 10–15 reps
- Single-Leg Calf Raise · per side3 sets · 12–20 reps
Conditioning
conditioning · 1 roundsFriday — Upper B + Core + HIIT
Straight sets
straight · 1 rounds- One-Arm Dumbbell Row · per side3 sets · 10–15 reps
- Dumbbell Floor Press3 sets · 8–15 reps
Superset A
superset · 3 rounds- Push-Up or Incline Push-Up3 sets · 8–15 reps
- Dumbbell Pullover3 sets · 10–15 reps
Superset B
superset · 2–3 rounds- Dumbbell Lateral Raise3 sets · 12–15 repsShared-station conflict; use a partner alternative or alternate turns.
- Bent-Over Dumbbell Rear-Delt Raise3 sets · 12–20 repsShared-station conflict; use a partner alternative or alternate turns.