Protocol library
A gentle daily-life protocol to make sleep, meals, movement, planning, and recovery easier to start.
Official two-week Beastmode video-led series by Caroline Girvan. Ten free YouTube workouts with intense strength sessions and weekly HIIT/cardio.
Official one-week Beginner EPIC video-led series by Caroline Girvan. Five free YouTube workouts designed as a suggested precursor to the full EPIC programs.
Official one-week Calisthenics video-led series by Caroline Girvan. Five free YouTube bodyweight workouts for strength, control, and conditioning.
Caroline Girvan 24 Days of Christmas video-led workout playlist. Twenty-four short free YouTube workouts scheduled as a daily advent-style training block.
Official one-week Circuit video-led series by Caroline Girvan. Five free YouTube workouts using circuit formats for muscle building and metabolic conditioning.
Official one-week Complex video-led series by Caroline Girvan. Five free YouTube workouts built around dumbbell and bodyweight complexes.
Official 10-week EPIC Endgame video-led workout calendar by Caroline Girvan. Five free YouTube workouts per week combining strength, endurance, full-body work, and HIIT/cardio.
Official 10-week EPIC Heat video-led workout calendar by Caroline Girvan. Five free YouTube workouts per week with shorter sessions packed with strength and cardio intensity.
Official 10-week EPIC I video-led workout calendar by Caroline Girvan. Five free YouTube workouts per week, scheduled from the program guide with rest days on Thursday and Saturday.
Official 10-week EPIC II video-led workout calendar by Caroline Girvan. Five free YouTube workouts per week, scheduled from the program calendar with active/rest days on Thursday and rest days on Saturday.
Official 10-week EPIC III video-led workout calendar by Caroline Girvan. Five free YouTube workouts per week, scheduled from the program calendar with active/rest days on Thursday and rest days on Saturday.
Official 6-week FUEL video-led workout series by Caroline Girvan. Five free YouTube workouts per week, blending resistance training with cardio and HIIT elements.
Official one-week HIIT It Hard video-led series by Caroline Girvan. Five short free YouTube high-intensity workouts.
Official 6-week IRON video-led workout series by Caroline Girvan. Five free YouTube workouts per week focused on traditional resistance and hypertrophy training.
Official one-week Kick-ass Kettlebell video-led series by Caroline Girvan. Five free YouTube kettlebell workouts for strength, coordination, cardio elements, and endurance.
Official one-week No Repeat video-led series by Caroline Girvan. Ten short free YouTube workouts, designed as two compact sessions per training day.
Official one-week 1 Hour Workout video-led series by Caroline Girvan. Five free YouTube bodyweight workouts around 60 minutes each.
Official one-week Pure Endure video-led challenge series by Caroline Girvan. Six free YouTube workouts focused on muscular endurance, strength, and mental grit.
Official one-week Pyramid video-led series by Caroline Girvan. Five free YouTube workouts using pyramid sets for strength, endurance, and a final HIIT session.
Official one-week Strong & Lean video-led series by Caroline Girvan. Five free YouTube workouts focused on strength and muscle using dumbbells and bodyweight.
Official one-week Tempo Week video-led series by Caroline Girvan. Five free YouTube workouts using isometrics, dead stops, slow eccentrics, and explosive concentrics.
Official one-week Unilateral Week video-led series by Caroline Girvan. Five free YouTube workouts emphasizing single-sided strength, control, and balance.
Master the basics of diaphragmatic breathing and CO2 tolerance.
A near-vegetarian weekly meal plan optimized for gut health, dopamine regulation, and anti-inflammatory nutrition. Includes occasional eggs and fish.
Optimized for dopamine regulation and gut-brain health.
No Equipment / No Noise. Full body HIIT workout by Pamela Reif.
Build strength and coordination for legendary figures.
Create good habits by walking every day
Advanced 3-day program maximizing Pecs, Back, and Shoulders.