Build strength,muscle,and discipline.
Get Hermes' weekly plan in Gravl: every set, rep and weight planned for you, every exercise shown by Hermes himself, and loads that go up as you get stronger.
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How Gravlworks
Pick Hermes' plan. Every session already written for you.
Every exercise, shown by Hermes. Watch his form before you lift.
Log a set in one tap. Gravl adjusts next week's weights.
Track your progress. One Strength Score for every lift.
Hermes Onori
Coach on Gravl
@hermesonori15 years of coaching, an engineer's precision and a competitor's standards.
Personal trainer, engineer and former competitor. With more than 15 years of experience, Hermes combines training science with high-performance standards to take you to your absolute limit.
His plans in Gravl run in phases: technique first, then capacity, then strength. Every session comes with the exact sets, reps and weights, and Gravl adjusts the load as you log your workouts.
Skill level
Beginner to advanced
Session length
35 to 75 minutes
Equipment
Full gym: barbell, dumbbells, cables and machines
Training days
2 to 6 per week
Sessions
Hermes Upper / Lower · V3 Desafio Verano
- 1Upper A
- 2Lower A
- 3Upper B
- 4Lower B
16 workouts per phase
Plans by Hermes
- Intermediate
Hermes Upper / Lower
V3 Desafio Verano
4 days a week · 45 to 65 min · 3 phases
- 1Establish Technique
- 2Build Capacity
- 3Build Strength
16 workouts per phase
Start this plan - Advanced
Hermes Advanced PPL
5 to 6 days a week · 55 to 75 min · 2 phases
- 1Establish Working Loads
- 2Build Volume
24 workouts per phase
Start this plan - Beginner
Hermes Foundations
2 Days
2 days a week · 35 to 65 min · 2 phases
- 1Learn the Basics
- 2Build Consistency
8 workouts per phase
Start this plan - Beginner
Hermes Foundations
3 Days
3 days a week · 35 to 65 min · 3 phases
- 1Learn the Basics
- 2Build Capacity
- 3Build Confidence
12 workouts per phase
Start this plan
Successstories
Your best version,closer than ever.
Start Hermes' plan today. Free to start, and every workout is ready before you walk into the gym.