- Length
- 10 weeks
- Frequency
- 5 days a week
- Per session
- 30 to 50 minutes
- Available on
- YouTube (each cycle)
01 · What this program is
EPIC is the YouTube-native Program. Five cycles: EPIC I, EPIC II, EPIC III, EPIC Heat, and EPIC Endgame. Each cycle is ten weeks. Five workouts a week. Fifty workouts. Free on YouTube.
The Program assumes you want structured strength-first programming without a subscription. Each cycle stands on its own. Cycles chain forward when you are ready for the next.
For those new to lifting, start with Ultimate Beginner.
02 · Program structure
Five cycles share the same architecture: ten weeks, five workouts a week, fifty workouts in total. Two upper-body sessions, two lower-body sessions, one full-body or HIIT session per week.
Each cycle has a distinct character. EPIC I is the original. EPIC II adds longer sessions and a HIIT plus steady-state cardio opener. EPIC III emphasises tension and complexes. EPIC Heat locks every workout to thirty minutes across the full ten weeks. EPIC Endgame slows tempo and lengthens the time under tension on each exercise.
02a · Cycles
EPIC I
The original ten-week sequence.
10 WEEKS · 40 MIN · 12.5 KG
Watch on YouTube →EPIC II
Longer sessions, HIIT plus steady-state opener.
10 WEEKS · 40 MIN · MAT ONLY, DAY 1
Watch on YouTube →EPIC III
Tension and complexes.
10 WEEKS · 40 MIN · 15 KG
Watch on YouTube →EPIC Heat
Every session locked to thirty minutes.
10 WEEKS · 30 MIN, LOCKED · 12.5 KG
Watch on YouTube →EPIC Endgame
Slower tempo, longer time under tension.
10 WEEKS · 60/30 TIMER · 10 KG
Watch on YouTube →
Let’s lift. Let’s go.
03 · Equipment
Required
- A pair of dumbbells
- A mat
Optional
- A chair, bench, or box
- A yoga block
- A glute band
- A wall (for wall sits)
- Heavier and lighter dumbbells (some cycles use a second pair)
04 · A note from Caroline
EPIC is ten weeks of feeling positive, motivated, challenged, informed, and EPIC. Five cycles, each one its own ten weeks. Pick the one that meets you where you are.