EPIC Heat Program - Caroline Girvan - Protokol
← Back to protocols

Protocol

EPIC Heat Program - Caroline Girvan

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.
Sign in to start
10 + loop Schedule
50 Actions
0 Minutes
3 Sources

Schedule preview

Schedule preview

A light warmup day repeats until the first Monday. The last authored week becomes the maintenance loop. Select an event to inspect its details.

Progression week 1

Monday

07:00

Uncomplicated Complexes LEG DAY Workout | EPIC Heat - Day 1
workout

Tuesday

07:00

SUPERior Shoulders Workout / Dumbbells | EPIC Heat - Day 2
workout

Wednesday

07:00

DEPLETED Lower Body Workout / Leg Day | EPIC Heat - Day 3
workout

Friday

07:00

Full Body FUSE Workout | EPIC Heat - Day 4
workout

Sunday

07:00

BURPEE BONANZA HIIT Workout / No Equipment | EPIC Heat - Day 5
workout

Progression week 2

Monday

07:00

CHARGED 30 Min Chest and Triceps Workout | EPIC Heat - Day 6
workout

Tuesday

07:00

FLAMING LEGS - Leg Day Workout | EPIC Heat - Day 7
workout

Wednesday

07:00

FRAMEWORK 30 Min Back and Bicep Workout | EPIC Heat - Day 8
workout

Friday

07:00

CONDITIONED Calisthenics Full Body Workout | EPIC Heat - Day 9
workout

Sunday

07:00

DISCIPLINED Dumbbell HIIT Workout / Full Body | EPIC Heat - Day 10
workout

Progression week 3

Monday

07:00

AWAKENED GLUTES & Hamstrings Workout / Glute Band | EPIC Heat - Day 11
workout

Tuesday

07:00

OPPOSING Upper Body Workout / Dumbbells | EPIC Heat - Day 12
workout

Wednesday

07:00

ISO & PLYO COMBO || Advanced Lower Body Workout | EPIC Heat - Day 13
workout

Friday

07:00

UNFORGIVING Full Body Workout with Dumbbells | EPIC Heat - Day 14
workout

Sunday

07:00

SEQUENCED HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat - Day 15
workout

Progression week 4

Monday

07:00

TANGIBLE Triceps and Delts Workout / Strength | EPIC Heat - Day 16
workout

Tuesday

07:00

EFFECTIVE Leg Day Collective - Compound Leg Workout | EPIC Heat - Day 17
workout

Wednesday

07:00

DIAMOND Chest & Core Workout - Advanced | EPIC Heat - Day 18
workout

Friday

07:00

FORCEFUL Full Body Workout - Triset Drop Sets | EPIC Heat - Day 19
workout

Sunday

07:00

30 Min TOTAL Tabata Full Body HIIT Workout | EPIC Heat - Day 20
workout

Progression week 5

Monday

07:00

GALVANISED Glute Workout / Band Optional | EPIC Heat - Day 21
workout

Tuesday

07:00

UNITE Upper Body Workout - Supersets | EPIC Heat - Day 22
workout

Wednesday

07:00

PARADOX Leg Day Workout - Compound Exercises | EPIC Heat - Day 23
workout

Friday

07:00

BEASTMODE Complex Full Body Workout | EPIC Heat - Day 24
workout

Sunday

07:00

ELECTRIFYING EMOM Full Body HIIT Workout | EPIC Heat - Day 25
workout

Progression week 6

Monday

07:00

HIGH CALIBRE Hamstrings, Back & Glutes Workout | EPIC Heat - Day 26
workout

Tuesday

07:00

IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27
workout

Wednesday

07:00

30 Min LEGIT Lats and Tricep Workout with Dumbbells | EPIC Heat - Day 28
workout

Friday

07:00

STRENGTH & SWEAT Full Body Workout - Circuits | EPIC Heat - Day 29
workout

Sunday

07:00

HIGH-POWERED HIIT - Superset Full Body Workout | EPIC Heat - Day 30
workout

Progression week 7

Monday

07:00

TORCHED Lower Body Workout - Legs & Glutes | EPIC Heat - Day 31
workout

Tuesday

07:00

GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32
workout

Wednesday

07:00

DROP IT LOW Leg Day - Compound Leg Workout | EPIC Heat - Day 33
workout

Friday

07:00

FEROCIOUS Full Body Workout - Pyramid Timed Training | EPIC Heat - Day 34
workout

Sunday

07:00

NOTORIOUS No Repeat Full Body HIIT Workout / No Equipment + No Jumping Options | EPIC Heat - Day 35
workout

Progression week 8

Monday

07:00

PUMPED 30 Min Shoulder Workout with Dumbbells | EPIC Heat - Day 36
workout

Tuesday

07:00

UNREPEATED 30 MIN Leg Workout - No Repeat | EPIC Heat - Day 37
workout

Wednesday

07:00

ANNIHILATION Arm Workout - 30 Min Biceps + Triceps | EPIC Heat - Day 38
workout

Friday

07:00

COLOSSAL Full Body Workout - Strength & Cardio | EPIC Heat - Day 39
workout

Sunday

07:00

30 MIN TURBO TABATA Workout - Full Body HIIT / No Equipment | EPIC Heat - Day 40
workout

Progression week 9

Monday

07:00

GIRVANATED Glutes Workout - Giant Sets, Hip Thrusts | EPIC Heat - Day 41
workout

Tuesday

07:00

MAXIMAL Chest and Tricep Workout - Upper Body | EPIC Heat - Day 42
workout

Wednesday

07:00

INTENSIVE Quads and Calves Workout / LEG DAY | EPIC Heat - Day 43
workout

Friday

07:00

FEEL THE HEAT No Repeat Full Body Workout - CARDIO | EPIC Heat - Day 44
workout

Sunday

07:00

DYNAMITE Dumbbell HIIT Workout - Full Body | EPIC Heat - Day 45
workout

Progression week 10

Monday

07:00

UNSTOPPABLE Upper Body Workout - Arms, Shoulders & Back | EPIC Heat - Day 46
workout

Tuesday

07:00

SUPREME Superset Leg Workout with Dumbbells | EPIC Heat - Day 47
workout

Wednesday

07:00

POWERFUL Push Up Workout - Upper Body / No Equipment | EPIC Heat - Day 48
workout

Friday

07:00

NO FEAR Full Body Workout with Dumbbells - Complexes | EPIC Heat - Day 49
workout

Sunday

07:00

The Endgame EMOM Full Body HIIT Workout | EPIC Heat Finale - Day 50
workout