Hermes' Sprint is a 6-week conditioning program built on three two-week phases. Each phase keeps the same weekly rhythm but changes the tools — from a barbell complex, to multi-planar dumbbell combos, to pure bodyweight plyometrics. Nothing in the six weeks needs a rack: the barbell phase runs one bar at one weight, from the floor and the front rack, without ever setting it down.
Every week you run three HIIT workouts on non-consecutive days, two Flow Sessions on the days between them, and two NEAT days to close the week. HIIT builds the engine, Flow works on range of motion and preps you for the next session, and NEAT keeps daily activity high without traditional cardio.
One optional extra sits outside the clock. The Brace is a single core movement per phase — a kneeling barbell rollout, then a suitcase carry, then a hollow body hold — run after your last cycle on HIIT days only. Two or three sets, about three minutes, on top of the session length you chose rather than instead of it. It is there because the cycle works your trunk hard but almost entirely by holding position against a load, and a Level 1 lifter could otherwise finish six weeks without a single direct core set.
For each HIIT workout, pick Level 1, 2, or 3 based on your conditioning — the levels add exercises and lengthen the cycle. Start conservative; you can always level up in the next block.
Complete each phase for 2 weeks before moving to the next. Total program length: 6 weeks. Cycle to another program afterward.
