Named for the swift messenger of the gods, who never rested long between tasks.
Expect three HIIT sessions, two recovery flows, daily movement targets, and an optional three-minute core finisher each week — 15 to 25 minutes of work, built for when time is the constraint.
Hermes was the swiftest of the Olympians — messenger of the gods, patron of travelers, the winged-sandaled god who was born at dawn and had invented the lyre by nightfall of the same day. Nothing in myth moves faster or wastes less.
His sprint runs on that economy: fifteen to twenty-five minutes of real work — HIIT, recovery flows, daily movement — for the weeks when time is the one thing you don't have.
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 restores 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.
Each phase keeps the same weekly rhythm but changes the tools — from a barbell complex, to multi-planar dumbbell combos, to pure bodyweight plyometrics.
Every program ships as a print-ready PDF with full exercise tables and a week-by-week calendar.
Actual pages from the book — tap any to enlarge.