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Workout Program – EPIC Heat – 10 Weeks

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:

  1. Improve overall fitness and endurance.
  2. Build strength and muscle.
  3. Challenge themselves with different workout formats.
  4. Progress through a structured 10-week training plan.

It’s important for individuals considering this program to have a solid foundation of fitness and be prepared for the intensity and variety of workouts it offers. They should also ensure they have the necessary equipment, such as dumbbells, for the weighted exercises.

This program is well-structured and progressively challenging, which can help people see improvements in their fitness levels over the course of 10 weeks.

The EPIC HEAT program is based on 5 workouts throughout the week involving strength, endurance and high intensity workouts targeting all major muscle groups to build a strong body, improve overall level of fitness and most importantly feel epic.

The sessions will include all of the variety, challenges, structure and of course the fun that is the EPIC Programs condensed into 30 minutes.
The 30 minutes will be a FULL 30 minutes of hard work from start to finish. These 30 minutes will exclude brief, warm up, ‘finishers’ and ‘burn outs’ and cool down. The finishers and burn outs could last anywhere between 30 seconds and 2 minutes!

Warm up options



DAY 1Lower Body WorkoutUncomplicated Complexes LEG DAY Workout 
DAY 2Upper Body WorkoutSUPERior Shoulders Workout / Dumbbells 
DAY 3Core WorkoutDEPLETED Lower Body Workout / Leg Day 
DAY 4Rest Day 
DAY 5Full Body WorkoutFull Body FUSE Workout 
DAY 6Rest Day 
DAY 7HIIT WorkoutBURPEE BONANZA HIIT Workout / No Equipment 


DAY 8Upper Body WorkoutCHARGED 30 Min Chest and Triceps Workout 
DAY 9Lower Body WorkoutFLAMING LEGS – Leg Day Workout 
DAY 10Upper Body WorkoutFRAMEWORK 30 Min Back and Bicep Workout 
DAY 11Rest Day 
DAY 12Full Body WorkoutCONDITIONED Calisthenics Full Body Workout 
DAY 13Rest Day 
DAY 14HIIT WorkoutDISCIPLINED Dumbbell HIIT Workout / Full Body 


DAY 15Lower Body WorkoutAWAKENED GLUTES & Hamstrings Workout / Glute Band 
DAY 16Upper Body WorkoutOPPOSING Upper Body Workout / Dumbbells 
DAY 17Lower Body WorkoutISO & PLYO COMBO  Advanced Lower Body Workout 
DAY 18Rest Day 
DAY 19Full Body WorkoutUNFORGIVING Full Body Workout with Dumbbells 
DAY 20Rest Day 
DAY 21HIIT WorkoutSEQUENCED HIIT Full Body Workout (with Low Impact Modifications) 


DAY 22Upper Body WorkoutTANGIBLE Triceps and Delts Workout / Strength 
DAY 23Lower Body WorkoutEFFECTIVE Leg Day Collective – Compound Leg Workout 
DAY 24Upper Body WorkoutDIAMOND Chest & Core Workout – Advanced 
DAY 25Rest Day 
DAY 26Full Body WorkoutFORCEFUL Full Body Workout – Triset Drop Sets 
DAY 27Rest Day 
DAY 28HIIT Workout30 Min TOTAL Tabata Full Body HIIT Workout 


DAY 29Lower Body WorkoutGALVANISED Glute Workout / Band Optional 
DAY 30Upper Body WorkoutUNITE Upper Body Workout – Supersets 
DAY 31Lower Body WorkoutPARADOX Leg Day Workout – Compound Exercises 
DAY 32Rest Day 
DAY 33Full Body WorkoutBEASTMODE Complex Full Body Workout 
DAY 34Rest Day 


DAY 36Upper Body WorkoutHIGH CALIBRE Hamstrings, Back & Glutes Workout 
DAY 37Lower Body WorkoutIRONCLAD Calves & Quads – Dumbbell Leg Workout 
DAY 38Upper Body Workout30 Min LEGIT Lats and Tricep Workout with Dumbbells 
DAY 39Rest Day 
DAY 40Full Body WorkoutSTRENGTH & SWEAT Full Body Workout – Circuits 
DAY 41Rest Day 
DAY 42HIIT WorkoutHIGH-POWERED HIIT – Superset Full Body Workout 


DAY 43Lower Body WorkoutTORCHED Lower Body Workout – Legs & Glutes 
DAY 44Upper Body WorkoutGIANT KILLER Upper Body Workout – Arms, Chest, Back, Shoulders 
DAY 45Lower Body WorkoutDROP IT LOW Leg Day – Compound Leg Workout 
DAY 46Rest Day 
DAY 47Full Body WorkoutFEROCIOUS Full Body Workout – Pyramid Timed Training 
DAY 48Rest Day 
DAY 49HIIT WorkoutNOTORIOUS No Repeat Full Body HIIT Workout / No Equipment + No Jumping Options 


DAY 50Upper Body WorkoutPUMPED 30 Min Shoulder Workout with Dumbbells 
DAY 51Lower Body WorkoutUNREPEATED 30 MIN Leg Workout – No Repeat 
DAY 52Upper Body WorkoutANNIHILATION Arm Workout – 30 Min Biceps + Triceps 
DAY 53Rest Day 
DAY 54Full Body WorkoutCOLOSSAL Full Body Workout – Strength & Cardio 
DAY 55Rest Day 
DAY 56HIIT Workout30 MIN TURBO TABATA Workout – Full Body HIIT / No Equipment 


DAY 57Lower Body WorkoutGIRVANATED Glutes Workout – Giant Sets, Hip Thrusts 
DAY 58Upper Body WorkoutMAXIMAL Chest and Tricep Workout – Upper Body 
DAY 59Lower Body WorkoutINTENSIVE Quads and Calves Workout / LEG DAY 
DAY 60Rest Day 
DAY 61Full Body WorkoutFEEL THE HEAT No Repeat Full Body Workout – CARDIO 
DAY 62Rest Day 
DAY 63HIIT WorkoutDYNAMITE Dumbbell HIIT Workout – Full Body 


DAY 64Upper Body WorkoutUNSTOPPABLE Upper Body Workout – Arms, Shoulders & Back 
DAY 65Lower Body WorkoutSUPREME Superset Leg Workout with Dumbbells 
DAY 66Upper Body WorkoutPOWERFUL Push Up Workout – Upper Body / No Equipment 
DAY 67Rest Day 
DAY 68Full Body WorkoutNO FEAR Full Body Workout with Dumbbells – Complexes 
DAY 69Rest Day 
DAY 70HIIT WorkoutThe Endgame EMOM Full Body HIIT Workout 

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