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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.
Schedule5 days/week · 12 weeksSession60 minAccessOpen to everyone
Front · Side · Back14-week progression
Week 1 of 12
Foundation I · learn the movements
Monday — Legs, Glutes + Strong Core
Week 1 · Foundation I · learn the movements. Foundational squats, lunges, step-ups, hip thrusts, and cable glute work build lower-body strength before a four-movement core circuit. The session follows two opening exercises, a three-minute cardio reset, two supersets, an athletic circuit, one final strength exercise, and a five-minute cardio finish. Designed for 45–60 minutes; optional work is performed only when the required session ends early. Partner lane: group the rack and barbell work first, then use the dumbbell, cable, and pull-up stations as they become available.
Opening lower-body strength
straight · 1 round- Back SquatUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Reverse Lunge · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Three-minute cardio reset
conditioning · 1 round- Easy RunningJog indoors at a controlled pace so the legs stay warm without draining the strength blocks.1 sets · 180–180 sec
Superset A — step-up + hamstrings
superset · 2 rounds- Dumbbell Step-Up · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
- Seated Leg CurlUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 10–15 reps · 4 RIR
Superset B — hip drive + calves
superset · 2 rounds- Barbell Hip ThrustUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 8–12 reps · 4 RIR
- Standing Calf RaiseUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 15–20 reps · 4 RIR
Athletic conditioning circuit
circuit · 2 rounds- Jumping JackLand quietly and keep a smooth, repeatable rhythm.2 sets · 50–70 reps · 2 RIR
- BurpeeUse a step-back, no-push-up version whenever shoulders or impact need a break.2 sets · 8–12 reps · 2 RIR
- High KneesCount each knee drive and stay tall through the torso.2 sets · 50–70 reps · 2 RIR
- Bodyweight SquatStand fast or add a small controlled jump only when every landing is quiet and pain-free.2 sets · 15–20 reps · 2 RIR
Final glute exercise
straight · 1 round- Cable Glute Kickback · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Four-movement strong core circuit
circuit · 2 rounds- Kneeling Cable CrunchUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 12–15 reps · 4 RIR
- Hanging Leg RaiseUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 8–12 reps · 4 RIR
- Heel Tap · per sideUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 12–20 reps · 4 RIR
- Dead Bug · per sideUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 8–12 reps · 4 RIR
Five-minute cardio finish
conditioning · 1 round- Stationary CyclingFinish with a smooth but challenging cadence and controlled breathing.1 sets · 300–300 sec
Optional lower-body finish
circuit · 1 round- Slider Hamstring Curl · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Single-Leg Glute Bridge · optional · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Tibialis Raise · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 15–20 reps · 4 RIR
Tuesday — Back + Arms
Week 1 · Foundation I · learn the movements. Pulldowns and rows develop the back before two efficient biceps-and-triceps supersets complete the source split. The session follows two opening exercises, a three-minute cardio reset, two supersets, an athletic circuit, one final strength exercise, and a five-minute cardio finish. Designed for 45–60 minutes; optional work is performed only when the required session ends early. Partner lane: complete the cable back work together, then alternate one cable movement with one dumbbell movement in each arm superset.
Opening back strength
straight · 1 round- Lat PulldownUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIRDouble progression · add 5 lb after 2 successful exposures
- One-Arm Dumbbell Row · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Three-minute cardio reset
conditioning · 1 round- Reflex Bag BoxingUse crisp combinations and active footwork while the back and grip recover.1 sets · 180–180 sec
Superset A — back + biceps
superset · 3 rounds- Seated Cable RowUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 10–15 reps · 4 RIR
- Dumbbell Biceps CurlUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 12 reps · 4 RIR
Superset B — biceps + triceps
superset · 3 rounds- Cable CurlUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 15 reps · 4 RIR
- Dumbbell Overhead Triceps ExtensionUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 12 reps · 4 RIR
Athletic conditioning circuit
circuit · 2 rounds- High KneesCount each knee drive and keep the feet quick.2 sets · 50–70 reps · 2 RIR
- Jumping JackUse step jacks when a lower-impact option is more appropriate.2 sets · 50–70 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the hips controlled.2 sets · 50–70 reps · 2 RIR
- Squat Floor TouchKeep the chest proud and stand with speed without losing foot pressure.2 sets · 12–15 reps · 2 RIR
Final triceps exercise
straight · 1 round- Rope Triceps PushdownUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Five-minute cardio finish
conditioning · 1 round- Easy RunningFinish with an easy indoor run, slowing before each turn and keeping the pace conversational.1 sets · 300–300 sec
Optional back + arm finish
circuit · 1 round- Pull-Up · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. Use band or foot assistance and avoid swinging.2 sets · 4–8 reps · 4 RIR
- Hammer Curl · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Face Pull · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 12–15 reps · 4 RIR
Wednesday — Legs, Glutes + Athletic Core
Week 1 · Foundation I · learn the movements. Goblet squats and a controlled dumbbell hinge lead into paired lower-body work, an athletic bodyweight circuit, focused quad work, and a three-movement stability circuit. The session follows two opening exercises, a three-minute cardio reset, two supersets, an athletic circuit, one final strength exercise, and a five-minute cardio finish. Designed for 45–60 minutes; optional work is performed only when the required session ends early. Partner lane: use the dumbbell and barbell lower-body lane first, then take one cable position for the final glute pairing.
Opening lower-body strength
straight · 1 round- Goblet SquatUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIRDouble progression · add 5 lb after 2 successful exposures
- Dumbbell Romanian DeadliftUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Three-minute cardio reset
conditioning · 1 round- Stationary CyclingUse a brisk but controlled cadence to keep the legs warm before the paired work.1 sets · 180–180 sec
Superset A — sumo squat + calves
superset · 3 rounds- Sumo Goblet SquatUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIR
- Standing Calf RaiseUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 15–20 reps · 4 RIR
Superset B — step-up + glutes
superset · 3 rounds- Dumbbell Step-Up · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 10–15 reps · 4 RIR
- Cable Glute Kickback · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 12–15 reps · 4 RIR
Athletic conditioning circuit
circuit · 2 rounds- Jumping JackLand quietly and keep the arms relaxed.2 sets · 50–70 reps · 2 RIR
- BurpeeStep back rather than jump when fatigue changes landing control.2 sets · 8–12 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the shoulders stacked over the hands.2 sets · 50–70 reps · 2 RIR
- Bodyweight SquatUse a controlled air squat or a low jump squat only when the knees, back, and landings feel good.2 sets · 15–20 reps · 2 RIR
Final quad exercise
straight · 1 round- Leg ExtensionUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Three-movement athletic core circuit
circuit · 2 rounds- Weighted Side Plank · per sideKeep the body stacked and stop before the hips sag.2 sets · 25–40 sec
- Dead Bug · per sideUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 8–12 reps · 4 RIR
- Reverse CrunchUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 10–15 reps · 4 RIR
Five-minute cardio finish
conditioning · 1 round- Easy RunningFinish with a steady indoor run and slow before every change of direction.1 sets · 300–300 sec
Optional leg + conditioning finish
circuit · 1 round- Lateral Step-Up · optional · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Seated Calf Raise · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 15–20 reps · 4 RIR
- Dumbbell Hip Thrust · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
Thursday — Chest + Shoulders
Week 1 · Foundation I · learn the movements. Dumbbell pressing builds chest and shoulder strength while a cable-fly and lateral-raise pairing adds controlled upper-body volume. The session follows two opening exercises, a three-minute cardio reset, two supersets, an athletic circuit, one final strength exercise, and a five-minute cardio finish. Designed for 45–60 minutes; optional work is performed only when the required session ends early. Partner lane: reserve the bench and pressing dumbbells first, then pair one cable chest movement with one dumbbell shoulder movement.
Opening press strength
straight · 1 round- Dumbbell Bench PressUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIRDouble progression · add 2.5 lb after 2 successful exposures
- Incline Dumbbell PressUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
Three-minute cardio reset
conditioning · 1 round- Reflex Bag BoxingUse light, accurate punches and footwork instead of maximum-impact shots.1 sets · 180–180 sec
Superset A — chest + side delts
superset · 2 rounds- Cable FlyUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–15 reps · 4 RIR
- Dumbbell Lateral RaiseUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Use a pain-free range and do not lift above shoulder height.2 sets · 12–15 reps · 4 RIR
Superset B — shoulder press + posture
superset · 2 rounds- Dumbbell Shoulder PressUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Use a comfortable neutral grip and stop before pain, pinching, or shrugging.2 sets · 8–12 reps · 4 RIR
- Band Pull-ApartUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 12–20 reps · 4 RIR
Athletic conditioning circuit
circuit · 2 rounds- Jumping JackLand quietly and keep a smooth, repeatable rhythm.2 sets · 50–70 reps · 2 RIR
- BurpeeUse a step-back, no-push-up version whenever shoulders or impact need a break.2 sets · 8–12 reps · 2 RIR
- High KneesCount each knee drive and stay tall through the torso.2 sets · 50–70 reps · 2 RIR
- Bodyweight SquatStand fast or add a small controlled jump only when every landing is quiet and pain-free.2 sets · 15–20 reps · 2 RIR
Final chest exercise
straight · 1 round- Push-UpUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 8–15 reps · 4 RIR
Five-minute cardio finish
conditioning · 1 round- Low-Impact Cardio FlowFinish with brisk marching, step jacks, and lateral steps so the upper body can recover without adding another equipment demand.1 sets · 300–300 sec
Optional chest + posture finish
circuit · 1 round- Dumbbell Floor Press · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 8–15 reps · 4 RIRShared-station conflict; use a partner alternative or alternate turns.
- Prone Y Raise · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Dumbbell Pullover · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIRShared-station conflict; use a partner alternative or alternate turns.
Friday — Legs, Arms + Strong Abs
Week 1 · Foundation I · learn the movements. Deadlifts and controlled good mornings build the posterior chain before paired quad-and-arm work, an athletic bodyweight circuit, and a four-movement abs circuit. The session follows two opening exercises, a three-minute cardio reset, two supersets, an athletic circuit, one final strength exercise, and a five-minute cardio finish. Designed for 45–60 minutes; optional work is performed only when the required session ends early. Partner lane: finish the rack and leg-extension work first, then use the adjustable bench for the paired arm exercises.
Opening lower-body strength
straight · 1 round- Conventional DeadliftUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 6–12 reps · 4 RIRDouble progression · add 5 lb after 2 successful exposures
- Barbell Good MorningUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Use a light load, brace firmly, and stop if the lower back becomes uncomfortable.2 sets · 12–15 reps · 4 RIR
Three-minute cardio reset
conditioning · 1 round- Stationary CyclingUse a brisk, smooth cadence so the posterior chain recovers before paired work.1 sets · 180–180 sec
Superset A — quads + biceps
superset · 3 rounds- Leg ExtensionUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 12–15 reps · 4 RIR
- Incline Dumbbell CurlUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 12 reps · 4 RIR
Superset B — triceps + calves
superset · 3 rounds- Dumbbell Skull CrusherUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Set the bench to a low incline and keep the upper arms steady.3 sets · 12 reps · 4 RIR
- Standing Calf RaiseUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.3 sets · 15–20 reps · 4 RIR
Athletic conditioning circuit
circuit · 2 rounds- High KneesCount each knee drive and keep the feet quick.2 sets · 50–70 reps · 2 RIR
- Jumping JackUse step jacks when a lower-impact option is more appropriate.2 sets · 50–70 reps · 2 RIR
- Mountain ClimberCount each knee drive and keep the hips controlled.2 sets · 50–70 reps · 2 RIR
- Squat Floor TouchKeep the chest proud and stand with speed without losing foot pressure.2 sets · 12–15 reps · 2 RIR
Final arm exercise
straight · 1 round- Zottman CurlUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique.2 sets · 10–15 reps · 4 RIR
Four-movement strong abs circuit
circuit · 2 rounds- Lying Leg RaiseUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 10–15 reps · 4 RIR
- Bicycle Crunch · per sideUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 12–20 reps · 4 RIR
- Weighted PlankKeep the ribs stacked over the pelvis and stop before the hips sag.2 sets · 30–45 sec
- Russian Twist · per sideUse controlled repetitions and stop before the lower back, ribs, or pelvis loses position.2 sets · 12–20 reps · 4 RIR
Five-minute cardio finish
conditioning · 1 round- Reflex Bag BoxingFinish with relaxed combinations, active feet, and repeatable pace.1 sets · 300–300 sec
Optional legs + arms finish
circuit · 1 round- Tibialis Raise · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 15–20 reps · 4 RIR
- Dumbbell Reverse Lunge · optional · per sideUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR
- Hammer Curl · optionalUse controlled repetitions and finish every work set with the programmed repetitions in reserve. Add load only after every set reaches the top of its range with clean technique. Optional work only when every required block is complete and enough time remains to stop the entire session at 60 minutes. 2 sets · 10–15 reps · 4 RIR