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Workout Program – EPIC III – 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.

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 1Lower Body WorkoutEPIC LEG DAY – Dumbbell Leg Workout
DAY 2Upper Body WorkoutEPIC UPPER BODY WORKOUT – Powerful Push & Pull
DAY 3Core WorkoutEPIC ABS AND GLUTES – Dumbbell Workout, Hip Thrusts
DAY 4Rest Day 
DAY 5Full Body WorkoutEPIC COMPLEXES – Full Body Dumbbell Workout
DAY 6Rest Day 
DAY 7HIIT WorkoutEPIC HIGH INTENSITY – 30 Min Total Body HIIT, No Equipment

WEEK 2

DAY 8Upper Body WorkoutFUNDAMENTAL Back, Biceps and Core Workout – Dumbbells
DAY 9Lower Body WorkoutRESILIENT LEG DAY WORKOUT – Lower Body Complexes – Dumbbells
DAY 10Upper Body WorkoutUPPER BODY DESTROYER Workout – Shoulders, Chest, Triceps
DAY 11Rest Day 
DAY 12Full Body WorkoutFULLY LOADED Full Body Workout – Dumbbells
DAY 13Rest Day 
DAY 14HIIT Workout30 Min TABATA HIIT Workout – Full Body, No Equipment

WEEK 3

DAY 15Lower Body WorkoutQUIVERING QUADS & CALVES Workout – Leg Day
DAY 16Upper Body WorkoutUNSTOPPABLE UPPER BODY – Dumbbell Complexes
DAY 17Lower Body WorkoutDEMANDING Glutes and Hamstrings Workout / Knee Friendly
DAY 18Rest Day 
DAY 19Full Body WorkoutSWEAT MAKER Dumbbell Cardio Full Body Workout
DAY 20Rest Day 
DAY 21HIIT WorkoutBADASS BURPEES Full Body Dumbbell Cardio Workout

WEEK 4

DAY 22Upper Body WorkoutSUREFIRE Shoulders Unilateral Workout – Dumbbell Delts
DAY 23Lower Body WorkoutFIERY Bodyweight & Dumbbell Lower Body Workout
DAY 24Upper Body WorkoutALL ARMS & ABS Workout – Bodyweight / Dumbbells
DAY 25Rest Day 
DAY 26Full Body WorkoutSUPER Full Body Workout – Dumbbell Supersets
DAY 27Rest Day 
DAY 28HIIT WorkoutDEFIANCE Dumbbell HIIT Workout – Full Body

WEEK 5

DAY 29Lower Body WorkoutSUMMIT LEG DAY – Pyramid Training Leg Workout
DAY 30Upper Body WorkoutENDURING Upper Body Workout – Complex Training
DAY 31Lower Body WorkoutSLOW ‘N INTENSE Hamstrings & Glute Workout
DAY 32Rest Day 
DAY 33Full Body WorkoutFEROCIOUS Full Body Workout – Strength Training
DAY 34Rest Day 
DAY 35HIIT Workout30 Min FAST & FURIOUS Full Body HIIT Workout – No Equipment

WEEK 6

DAY 36Upper Body WorkoutMUSCLE BUILDING Back and Bicep Workout
DAY 37Lower Body WorkoutNOTORIOUS No Repeat Squat Workout – LEG DAY
DAY 38Upper Body WorkoutDIAMOND Chest, Triceps and Abs Workout – Upper Body
DAY 39Rest Day 
DAY 40Full Body WorkoutTROJAN TRISETS Full Body Workout – Dumbbells
DAY 41Rest Day 
DAY 42HIIT WorkoutCARDIO CHAOS Full Body Workout – Bodyweight Only

WEEK 7

DAY 43Lower Body WorkoutGIANT Glutes and Hamstrings Sets Workout
DAY 44Upper Body WorkoutSUPER INTENSE Shoulder & Arm Supersets Workout
DAY 45Lower Body WorkoutDYNAMITE Dynamic & Isometric Leg Day Workout
DAY 46Rest Day 
DAY 47Full Body WorkoutPOWERFUL Pyramid Training – Full Body Workout
DAY 48Rest Day 
DAY 49HIIT WorkoutEXTREME Tabata HIIT Workout – No Repeat + No Equipment

WEEK 8

DAY 50Upper Body WorkoutSERIOUS SUPERSETS Chest & Tricep Workout – Upper Body
DAY 51Lower Body WorkoutUNLEASHED Unilateral Lower Body Workout
DAY 52Upper Body WorkoutBIGGER Back and Bicep Workout – Unilateral Training
DAY 53Rest Day 
DAY 54Full Body WorkoutCORE Calisthenics Full Body Workout [NO EQUIPMENT]
DAY 55Rest Day 
DAY 56HIIT Workout30 Minute FRIGHTFUL Dumbbell Cardio HIIT Workout

WEEK 9

DAY 57Lower Body WorkoutENGAGING Glutes and Core Workout – Dumbbells
DAY 58Upper Body WorkoutDISRUPT Full Upper Body Workout – Tempo Training
DAY 59Lower Body WorkoutDROP SET DESTROYER Leg Workout – Dumbbells
DAY 60Rest Day 
DAY 61Full Body WorkoutemPOWERed Full Body Giant Sets Strength & Cardio Workout
DAY 62Rest Day 
DAY 63HIIT Workout30 Minute EMOM – Full Body Cardio HIIT Workout

WEEK 10

DAY 64Upper Body WorkoutPRODIGY Push Ups and Abs – Bodyweight Workout
DAY 65Lower Body WorkoutGIANT Lower Body Workout – Glutes, Quads, Hamstrings
DAY 66Upper Body WorkoutGIANT Sets Upper Body Workout with Dumbbells – CORE
DAY 67Rest Day 
DAY 68Full Body WorkoutpenULTIMATE Full Body Workout – Dumbbell Complexes
DAY 69Rest Day 
DAY 70HIIT Workout30 Minute CARDIO PARTY HIIT Workout – Bodyweight

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