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His No Mercy — Five-Day V-Taper
A five-day strength, V-taper, 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 + Heavy Core
Straight sets
straight · 1 rounds- Back Squat4 sets · 5–8 reps
- Romanian Deadlift3 sets · 6–10 reps
Superset A
superset · 3 rounds- Dumbbell Bulgarian Split Squat · per side3 sets · 8–12 reps
- Hanging Leg Raise3 sets · 8–15 reps
Superset B
superset · 3 rounds- Standing Dumbbell Calf Raise3 sets · 12–20 reps
- Slider Hamstring Curl3 sets · 10–15 reps
Core Superset
core · 3 rounds- Kneeling Cable Crunch3 sets · 8–15 reps
- RKC Plank3 sets · 20–40 sec
Optional work
straight · 2 rounds- Barbell Rollout · optional2 sets · 6–12 reps
- Suitcase Carry · optional · per side2 sets · 30–60 sec
- Cable Woodchop · optional · per side2 sets · 10–15 reps
Tuesday — Upper A + Running HIIT
Straight sets
straight · 1 rounds- Incline Barbell Bench Press4 sets · 5–8 reps
- Pull-Ups or Weighted Pull-Ups4 sets · 5–8 reps
Superset A
superset · 3 rounds- Flat Dumbbell Press3 sets · 10–15 reps
- Seated Cable Row3 sets · 8–12 reps
Superset B
superset · 3 rounds- Single-Arm Cable Lateral Raise · per side3 sets · 12–20 reps
- Chest-Supported Dumbbell Rear-Delt Raise3 sets · 12–20 reps
Superset C
superset · 3 roundsWednesday — Delts, Arms + Armor Core
Straight sets
straight · 1 rounds- Standing Barbell Overhead Press4 sets · 5–8 reps
Superset A
superset · 4 rounds- Dumbbell Lateral Raise4 sets · 12–20 reps
- Cable Face Pull4 sets · 12–20 reps
Superset B
superset · 3 rounds- Barbell Curl3 sets · 8–12 reps
- Cable Triceps Pushdown3 sets · 8–12 reps
Superset C
superset · 3 rounds- Incline Dumbbell Curl3 sets · 10–15 reps
Thursday — Lower B
Straight sets
straight · 1 rounds- Front Squat4 sets · 6–10 reps
- Barbell Hip Thrust4 sets · 8–12 reps
Superset A
superset · 3 rounds- Dumbbell Reverse Lunge · per side3 sets · 8–12 reps
- Slider Hamstring Curl3 sets · 10–15 reps
Superset B
superset · 3 rounds- Heel-Elevated Goblet Squat3 sets · 12–20 reps
- Standing Dumbbell Calf Raise3 sets · 15–25 reps
Conditioning
conditioning · 1 roundsFriday — Upper B + Core + HIIT
Straight sets
straight · 1 rounds- Barbell Row3 sets · 6–10 reps
- Flat Barbell Bench Press3 sets · 6–10 reps
Superset A
superset · 3 rounds- Incline Dumbbell Press3 sets · 10–15 reps
- Lat Pulldown3 sets · 8–12 reps
Superset B
superset · 3 rounds- Single-Arm Cable Lateral Raise · per side3 sets · 12–20 reps
- Chest-Supported Dumbbell Rear-Delt Raise3 sets · 12–20 reps