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.
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.
EPIC III is different from EPIC I and EPIC II in that it will contain more repetition. This means less number of exercises but more sets for the most part. For those who have completed some or all of the other programs, this is an opportunity to really master those movements completed less reps per sets due to greater range of movement, more control throughout and slowing down the lowering!
There will also be alot more abs specific within this program.
Warm up options
Mandatory
WEEK 1
| DAY 1 | Lower Body Workout | EPIC LEG DAY – Dumbbell Leg Workout |
| DAY 2 | Upper Body Workout | EPIC UPPER BODY WORKOUT – Powerful Push & Pull |
| DAY 3 | Core Workout | EPIC ABS AND GLUTES – Dumbbell Workout, Hip Thrusts |
| DAY 4 | Rest Day | |
| DAY 5 | Full Body Workout | EPIC COMPLEXES – Full Body Dumbbell Workout |
| DAY 6 | Rest Day | |
| DAY 7 | HIIT Workout | EPIC HIGH INTENSITY – 30 Min Total Body HIIT, No Equipment |
WEEK 2
| DAY 8 | Upper Body Workout | FUNDAMENTAL Back, Biceps and Core Workout – Dumbbells |
| DAY 9 | Lower Body Workout | RESILIENT LEG DAY WORKOUT – Lower Body Complexes – Dumbbells |
| DAY 10 | Upper Body Workout | UPPER BODY DESTROYER Workout – Shoulders, Chest, Triceps |
| DAY 11 | Rest Day | |
| DAY 12 | Full Body Workout | FULLY LOADED Full Body Workout – Dumbbells |
| DAY 13 | Rest Day | |
| DAY 14 | HIIT Workout | 30 Min TABATA HIIT Workout – Full Body, No Equipment |
WEEK 3
| DAY 15 | Lower Body Workout | QUIVERING QUADS & CALVES Workout – Leg Day |
| DAY 16 | Upper Body Workout | UNSTOPPABLE UPPER BODY – Dumbbell Complexes |
| DAY 17 | Lower Body Workout | DEMANDING Glutes and Hamstrings Workout / Knee Friendly |
| DAY 18 | Rest Day | |
| DAY 19 | Full Body Workout | SWEAT MAKER Dumbbell Cardio Full Body Workout |
| DAY 20 | Rest Day | |
| DAY 21 | HIIT Workout | BADASS BURPEES Full Body Dumbbell Cardio Workout |
WEEK 4
| DAY 22 | Upper Body Workout | SUREFIRE Shoulders Unilateral Workout – Dumbbell Delts |
| DAY 23 | Lower Body Workout | FIERY Bodyweight & Dumbbell Lower Body Workout |
| DAY 24 | Upper Body Workout | ALL ARMS & ABS Workout – Bodyweight / Dumbbells |
| DAY 25 | Rest Day | |
| DAY 26 | Full Body Workout | SUPER Full Body Workout – Dumbbell Supersets |
| DAY 27 | Rest Day | |
| DAY 28 | HIIT Workout | DEFIANCE Dumbbell HIIT Workout – Full Body |
WEEK 5
| DAY 29 | Lower Body Workout | SUMMIT LEG DAY – Pyramid Training Leg Workout |
| DAY 30 | Upper Body Workout | ENDURING Upper Body Workout – Complex Training |
| DAY 31 | Lower Body Workout | SLOW ‘N INTENSE Hamstrings & Glute Workout |
| DAY 32 | Rest Day | |
| DAY 33 | Full Body Workout | FEROCIOUS Full Body Workout – Strength Training |
| DAY 34 | Rest Day | |
| DAY 35 | HIIT Workout | 30 Min FAST & FURIOUS Full Body HIIT Workout – No Equipment |
WEEK 6
| DAY 36 | Upper Body Workout | MUSCLE BUILDING Back and Bicep Workout |
| DAY 37 | Lower Body Workout | NOTORIOUS No Repeat Squat Workout – LEG DAY |
| DAY 38 | Upper Body Workout | DIAMOND Chest, Triceps and Abs Workout – Upper Body |
| DAY 39 | Rest Day | |
| DAY 40 | Full Body Workout | TROJAN TRISETS Full Body Workout – Dumbbells |
| DAY 41 | Rest Day | |
| DAY 42 | HIIT Workout | CARDIO CHAOS Full Body Workout – Bodyweight Only |
WEEK 7
| DAY 43 | Lower Body Workout | GIANT Glutes and Hamstrings Sets Workout |
| DAY 44 | Upper Body Workout | SUPER INTENSE Shoulder & Arm Supersets Workout |
| DAY 45 | Lower Body Workout | DYNAMITE Dynamic & Isometric Leg Day Workout |
| DAY 46 | Rest Day | |
| DAY 47 | Full Body Workout | POWERFUL Pyramid Training – Full Body Workout |
| DAY 48 | Rest Day | |
| DAY 49 | HIIT Workout | EXTREME Tabata HIIT Workout – No Repeat + No Equipment |
WEEK 6
| DAY 50 | Upper Body Workout | SERIOUS SUPERSETS Chest & Tricep Workout – Upper Body |
| DAY 51 | Lower Body Workout | UNLEASHED Unilateral Lower Body Workout |
| DAY 52 | Upper Body Workout | BIGGER Back and Bicep Workout – Unilateral Training |
| DAY 53 | Rest Day | |
| DAY 54 | Full Body Workout | CORE Calisthenics Full Body Workout [NO EQUIPMENT] |
| DAY 55 | Rest Day | |
| DAY 56 | HIIT Workout | 30 Minute FRIGHTFUL Dumbbell Cardio HIIT Workout |
WEEK 9
| DAY 57 | Lower Body Workout | ENGAGING Glutes and Core Workout – Dumbbells |
| DAY 58 | Upper Body Workout | DISRUPT Full Upper Body Workout – Tempo Training |
| DAY 59 | Lower Body Workout | DROP SET DESTROYER Leg Workout – Dumbbells |
| DAY 60 | Rest Day | |
| DAY 61 | Full Body Workout | emPOWERed Full Body Giant Sets Strength & Cardio Workout |
| DAY 62 | Rest Day | |
| DAY 63 | HIIT Workout | 30 Minute EMOM – Full Body Cardio HIIT Workout |
WEEK 10
| DAY 64 | Upper Body Workout | PRODIGY Push Ups and Abs – Bodyweight Workout |
| DAY 65 | Lower Body Workout | GIANT Lower Body Workout – Glutes, Quads, Hamstrings |
| DAY 66 | Upper Body Workout | GIANT Sets Upper Body Workout with Dumbbells – CORE |
| DAY 67 | Rest Day | |
| DAY 68 | Full Body Workout | penULTIMATE Full Body Workout – Dumbbell Complexes |
| DAY 69 | Rest Day | |
| DAY 70 | HIIT Workout | 30 Minute CARDIO PARTY HIIT Workout – Bodyweight |