Let’s forget the slack and go for the best! Check out these workouts now and start the challenge right off the bat!
This program a 10-week intermediate to advanced level fitness training program. It is designed for people who have some prior experience with fitness and are looking to challenge themselves with a structured and intense workout regimen. This program incorporates a variety of exercises and workout formats, including high-intensity interval training (HIIT), strength training with weights (dumbbells), bodyweight exercises, and different muscle group splits.
The program is suitable for people who are seeking to:
- Improve overall fitness and endurance.
- Build strength and muscle.
- Challenge themselves with different workout formats.
- Progress through a structured 10-week training plan.
The sessions will include all of the variety, challenges, structure and of course the fun that is the EPIC Programs.
EPIC Endgame will be a resistance program using either dumbbells or bodyweight that will help increase strength, endurance, co-ordination, core stability, ability to control our body, body awareness, and reduced risk of injury longterm due to increased strength, bone density and mobility…not to mention increase the
overall sense of wellbeing!
Each workout will be between 30 and 40 minutes duration. This duration will incorporate the actual workout itself and the ‘burnouts’ or finishers’.
The introduction to the workout, warm up, and a cool down will be extra to the duration so the total exercise time will be between the 30 to 40 minutes.
Suggested warm-ups will be provided in the form of a separate video.
The EPIC Programs are tailored for intermediate to advanced. The workouts are typically time based so complete at a pace that suits our current experience, ability, energy level on the day and relative to the weights we have access to.
Warm up options
Mandatory
WEEK 1
| DAY 1 | Lower Body | PROPER Leg Day Workout with Dumbbells |
| DAY 2 | Upper Body | BOLD Upper Body Workout with Dumbbells |
| DAY 3 | Lower Body | ONLY THE GLUTES Workout with Dumbbells |
| DAY 4 | Rest Day | |
| DAY 5 | Full Body | REVOLVE Dumbbell Full Body Circuits Workout |
| DAY 6 | Rest Day | |
| DAY 7 | Cardio/HIIT | COSMIC Cardio Complex Workout – No Equipment |
WEEK 2
| DAY 8 | Upper Body | TORCHED Triceps & Chest Workout – Dumbbells |
| DAY 9 | Lower Body | LIFTED Lower Body Workout – Dumbbell Leg Day |
| DAY 10 | Upper Body | BRAWNY Back and Biceps Workout + Abs & Core |
| DAY 11 | Rest Day | |
| DAY 12 | Full Body | FLUID Full Body Workout with Dumbbells |
| DAY 13 | Rest Day | |
| DAY 14 | Cardio/HIIT | TITAN Tabata HIIT Workout – Bodyweight |
WEEK 3
| DAY 15 | Lower Body | CALVES INCLUDED Lower Body Workout – Legs |
| DAY 16 | Upper Body | UPLIFTED Upper Body Dumbbell Workout |
| DAY 17 | Lower Body | HELLO Hamstrings & Glutes Dumbbell Workout |
| DAY 18 | Rest Day | |
| DAY 19 | Full Body | FULL-ON Full Body Dumbbell Workout |
| DAY 20 | Rest Day | |
| DAY 21 | Cardio/HIIT | CRAZY CARDIO Full Body Workout – No Equipment |
WEEK 4
| DAY 22 | Upper Body | STRUCTURED Shoulder Workout with Dumbbells |
| DAY 23 | Lower Body | BALANCED Lower Body Workout – Dumbbells & Bodyweight |
| DAY 24 | Upper Body | PUMPED UP Arms & Core Workout – Dumbbells |
| DAY 25 | Rest Day | |
| DAY 26 | Full Body | PRE-EXHAUST Dumbbell Full Body Workout |
| DAY 27 | Rest Day | |
| DAY 28 | Cardio/HIIT | DOMINANT Dumbbell Full Body HIIT Workout |
WEEK 5
| DAY 29 | Lower Body | QUALITY Quads & Calves – Dumbbell Leg Workout |
| DAY 30 | Upper Body | PUSH THEN PULL Dumbbell Upper Body Workout |
| DAY 31 | Lower Body | GAINFUL Glutes and Core Workout – Dumbbells |
| DAY 32 | Rest Day | |
| DAY 33 | Full Body | CALCULATED Dumbbell Full Body Workout |
| DAY 34 | Rest Day | |
| DAY 35 | Cardio/HIIT | KNOCKOUT HIIT Cardio Full Body Workout |
WEEK 6
| DAY 36 | Upper Body | KILLER Chest and Tricep Workout with Dumbbells |
| DAY 37 | Lower Body | FIREWALKER Lower Body Workout – Leg Day |
| DAY 38 | Upper Body | BOSSED Back, Biceps and Abs Workout |
| DAY 39 | Rest Day | |
| DAY 40 | Full Body | FORTIFIED Full Body Workout – Strength & Cardio |
| DAY 41 | Rest Day | |
| DAY 42 | Cardio/HIIT | SUPERSET SENSATION Full Body Cardio Workout |
WEEK 7
| DAY 43 | Lower Body | SUCCESSIVE Circuits – Dumbbell Leg Workout |
| DAY 44 | Upper Body | DISRUPTED Dumbbell Upper Body Workout |
| DAY 45 | Lower Body | FUSED Glutes & Core Workout – Giant Circuits |
| DAY 46 | Rest Day | |
| DAY 47 | Full Body | PEAKED Full Body Workout – Pyramid Training |
| DAY 48 | Rest Day | |
| DAY 49 | Cardio/HIIT | TAKE-CHARGE Tabata HIIT Workout – Bodyweight |
WEEK 8
| DAY 50 | Upper Body | SHOULDERS OF STEEL Dumbbell Shoulder Workout |
| DAY 51 | Lower Body | NEXT LEVEL Lower Body Workout with Dumbbells |
| DAY 52 | Upper Body | AMAZING Arms and Abs Workout with Dumbbells |
| DAY 53 | Rest Day | |
| DAY 54 | Full Body | CALM & COLLECTED Calisthenics Full Body Workout |
| DAY 55 | Rest Day | |
| DAY 56 | Cardio/HIIT | DISTINCT Dumbbell HIIT Workout – Full Body |
WEEK 9
| DAY 57 | Lower Body | QUINTESSENTIAL Quads and Calves Workout |
| DAY 58 | Upper Body | EFFECTUAL Upper Body Workout with Dumbbells |
| DAY 59 | Lower Body | GROWING Glutes and Hamstrings Workout |
| DAY 60 | Rest Day | |
| DAY 61 | Full Body | THE FLOW Full Body Workout with Dumbbells |
| DAY 62 | Rest Day | |
| DAY 63 | Cardio/HIIT | EUPHORIC EMOM HIIT Workout – Advanced |
WEEK 10
| DAY 64 | Upper Body | UNBREAKABLE Upper Body Workout – Shoulders, Chest & Triceps |
| DAY 65 | Lower Body | BIG-TIME Bulgarian Lunges – Leg Day Workout |
| DAY 66 | Upper Body | PERFECT Push Ups and Abs Workout – Bodyweight |
| DAY 67 | Rest Day | |
| DAY 68 | Full Body | SUPERSET Full Body Workout with Dumbbells |
| DAY 69 | Rest Day | |
| DAY 70 | Cardio/HIIT | The EPIC Endgame Finale – Strength and Cardio Workout |