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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.
Schedule5 days/week · 15 weeksSession85 minAccessOpen to everyone
Front · Side · Back14-week progression
Week 1 of 15
Foundation I · establish honest working loads
Monday — Lower A + Heavy Core
Week 1 · Foundation I · establish honest working loads. Build squat strength, posterior-chain mass, unilateral control, calves, and braced trunk strength without changing the original lower-A goal. Plan 75–90 minutes including 3–5 optional physique exercises selected according to recovery. Partner lane: His owns the rack and barbell first; Her owns the bench and dumbbell upper-body lane.
Lower-A anchor lifts
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
- 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 legs + heavy core
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
- Hanging Leg RaiseFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Wildcard interruption · rotation 1
circuit · 2 rounds- Bear Crawl2 sets · 30–45 sec
- Tibialis Raise2 sets · 15–25 reps · 2 RIR
Posterior chain + calves
superset · 3 rounds- 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
- 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
Armor core
core · 2 rounds- Pallof Press · per side2 sets · 10–15 reps · 3 RIR
- RKC Plank2 sets · 20–40 sec
Optional V-taper + oblique detail superset
superset · 3 rounds- Suitcase Carry · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 30–45 sec
- Lean-Away Cable Lateral Raise · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Optional bonus choices · select 1–3
straight · 1 round- Weighted Side Plank · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 20–40 sec
- Straight-Arm Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Dumbbell Pullover · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Conditioning finish
conditioning · 1 round- Brisk WalkingUse an incline or loaded carry pace at RPE 6; do not hold the rails.1 sets · 780–900 sec
Tuesday — Upper A + Running HIIT
Week 1 · Foundation I · establish honest working loads. Prioritize upper-chest strength and lat width, then preserve the V-taper goal with antagonist pulling, delts, and arms. Plan 75–90 minutes including 3–5 optional physique exercises selected according to recovery. Partner lane: His owns the rack, pull-up bar, and cable upper-body lane; Her owns the leg machines and dumbbell lower-body lane.
V-taper anchor lifts
straight · 1 round- Incline Barbell Bench 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
- Pull-UpFinish 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
Chest + back density
superset · 3 rounds- 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
- Seated Cable RowFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Side + rear delts
superset · 3 rounds- Cable Lateral 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
- Reverse Pec DeckFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Wildcard interruption · rotation 1
circuit · 2 rounds- Plate Pinch Hold2 sets · 25–40 sec
- Hand-Release Push-Up2 sets · 8–15 reps · 2 RIR
Arms antagonist finish
superset · 2 rounds- Cable CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.2 sets · 10–15 reps · 3 RIR
- Rope Triceps PushdownFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.2 sets · 10–15 reps · 3 RIR
Optional V-taper + oblique detail superset
superset · 3 rounds- Suitcase Carry · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 30–45 sec
- Lean-Away Cable Lateral Raise · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Optional bonus choices · select 1–3
straight · 1 round- Straight-Arm Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Dumbbell Pullover · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Cable Wood Chop · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Military HIIT superset finisher
superset · 3 rounds- Running Intervals45s hard at RPE 8–9. Use a fast but repeatable run—not an all-out sprint—and stop if stride mechanics deteriorate.3 sets · 45–45 sec
- BurpeeUse a steady military-conditioning cadence; step back instead of jumping if landing quality deteriorates.3 sets · 8–12 reps · 3 RIR
- Dumbbell ThrusterUse a moderate load that allows every repetition to stay coordinated from squat through press.3 sets · 12–15 reps · 3 RIR
- Jumping JackComplete 50 controlled repetitions and keep landings quiet.3 sets · 50 reps · 2 RIR
Wednesday — Delts, Arms + Armor Core
Week 1 · Foundation I · establish honest working loads. Drive shoulder width and arm size while training the trunk to resist extension, rotation, and lateral flexion. Plan 75–90 minutes including 3–5 optional physique exercises selected according to recovery. Partner lane: His owns the dumbbell and cable shoulder lane; Her owns the heavy-bag, band, and open-floor conditioning lane.
Shoulder press anchor
straight · 1 round- Barbell Overhead 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
Shoulder cap
superset · 3 rounds- 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
- Face PullFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Biceps + triceps strength
superset · 3 rounds- Barbell Biceps CurlFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Close-Grip Bench PressFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Wildcard interruption · rotation 1
circuit · 2 rounds- Overhead Carry · per side2 sets · 25–40 sec
- Close-Grip Push-Up2 sets · 8–15 reps · 2 RIR
Armor core circuit
core · 3 rounds- Weighted Bench Sit-Up3 sets · 8–15 reps · 2 RIR
- Cable Wood Chop · per side3 sets · 10–15 reps · 2 RIR
- Side Plank · per side3 sets · 30–45 sec
Optional V-taper + oblique detail superset
superset · 3 rounds- Cable Wood Chop · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Bent-Knee Windshield Wiper · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 6–10 reps · 3 RIR
Optional bonus choices · select 1–3
straight · 1 round- Suitcase Carry · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 30–45 sec
- Wide-Grip Lat Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Straight-Arm Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Conditioning finish
conditioning · 1 round- Easy RunningStay conversational at RPE 5–6; this should add work capacity without becoming a third HIIT session.1 sets · 780–900 sec
Thursday — Lower B + Athletic Finish
Week 1 · Foundation I · establish honest working loads. Build glutes, hamstrings, quads, and unilateral strength through a second lower-body stimulus with different mechanics. Plan 75–90 minutes including 3–5 optional physique exercises selected according to recovery. Partner lane: His owns the rack and barbell lower-body lane; Her owns the bench, dumbbell, and cable upper-body lane.
Lower-B anchor lifts
straight · 1 round- Front 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
- Barbell Hip ThrustFinish 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 + hamstrings
superset · 3 rounds- Reverse 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
- 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
Wildcard interruption · rotation 1
circuit · 2 rounds- High Knees2 sets · 25–40 sec
- Copenhagen Plank · per side2 sets · 20–35 sec
Quad + calf density
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 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
Lower-body resilience
core · 2 rounds- Weighted Side Plank · per side2 sets · 20–40 sec
- Bird Dog · per side2 sets · 8–12 reps · 2 RIR
Optional V-taper + oblique detail superset
superset · 3 rounds- Wide-Grip Lat Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Cable Lateral Raise · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Optional bonus choices · select 1–3
straight · 1 round- Dumbbell Pullover · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Bent-Knee Windshield Wiper · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 6–10 reps · 3 RIR
- Suitcase Carry · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 30–45 sec
Conditioning finish
conditioning · 1 round- Brisk WalkingUse a demanding incline at RPE 6–7 while keeping stride mechanics smooth.1 sets · 780–900 sec
Friday — Upper B + Core + Boxing HIIT
Week 1 · Foundation I · establish honest working loads. Reinforce back thickness, chest strength, shoulder width, and braced core work before a hard but repeatable boxing interruption. Plan 75–90 minutes including 3–5 optional physique exercises selected according to recovery. Partner lane: His owns the rack, bench, and pull-up upper-body lane; Her owns the dumbbell and leg-machine lower-body lane.
Upper-B anchor lifts
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
- Flat Barbell Bench 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
Chest + lat density
superset · 3 rounds- Cable Chest PressFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
- Lat PulldownFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions.3 sets · 10–15 reps · 3 RIR
Wildcard interruption · rotation 1
circuit · 2 rounds- Bear Crawl2 sets · 30–45 sec
- Dead Hang2 sets · 20–40 sec
Delt detail + core
superset · 3 rounds- Cable Lateral 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
- Barbell Rollout3 sets · 6–12 reps · 3 RIR
Anti-extension finish
core · 2 rounds- Weighted Plank2 sets · 30–50 sec
- Bent-Knee Windshield Wiper · per side2 sets · 6–10 reps · 2 RIR
Optional V-taper + oblique detail superset
superset · 3 rounds- Weighted Side Plank · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 20–40 sec
- Lean-Away Cable Lateral Raise · optional · per sideFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Optional bonus choices · select 1–3
straight · 1 round- Suitcase Carry · optional · per sideOptional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 30–45 sec
- Straight-Arm Pulldown · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
- Dumbbell Pullover · optionalFinish every set with the programmed repetitions in reserve. No forced repetitions, broken technique, or missed repetitions. Optional physique work: use clean repetitions and skip this exercise when recovery, technique, or the 90-minute session cap says to stop.3 sets · 10–15 reps · 3 RIR
Military HIIT superset finisher
superset · 3 rounds- Heavy Bag Boxing Intervals45s hard at RPE 8–9. Favor crisp combinations, footwork, and guard recovery over reckless impact power.3 sets · 45–45 sec
- BurpeeUse a steady military-conditioning cadence; step back instead of jumping if landing quality deteriorates.3 sets · 8–12 reps · 3 RIR
- Dumbbell ThrusterUse a moderate load that allows every repetition to stay coordinated from squat through press.3 sets · 12–15 reps · 3 RIR
- Jumping JackComplete 50 controlled repetitions and keep landings quiet.3 sets · 50 reps · 2 RIR