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Workout Program – EPIC I – 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 is a 10-week fitness training program designed for individuals who have some prior experience with exercise (such as a couple of weeks with Workout Program – Beginner – 5 days) and are looking for a challenging and structured workout routine. It combines a variety of workout formats, including full-body workouts, dumbbell-based exercises, bodyweight exercises, and high-intensity interval training (HIIT). Here’s who this program may be suitable for:

  1. Intermediate to Advanced Level Fitness Enthusiasts
    This program is not ideal for beginners, as it involves a combination of exercises that require familiarity with proper form and technique, as well as a certain level of fitness.
  2. Individuals Seeking Variety
    The program offers a mix of exercises and workout formats, which can help keep workouts interesting and prevent plateaus.
  3. Those Looking to Build Strength and Endurance
    With a focus on dumbbell exercises, full-body workouts, and HIIT, this program is designed to help individuals improve their strength, endurance, and overall fitness.
  4. People Willing to Commit
    The program appears to be progressively challenging, culminating in an hour-long Hardcore HIIT session. It’s suitable for individuals who are committed to sticking with a 10-week program.
  5. Those Who Have Access to Dumbbells and Basic Exercise Equipment
    Many of the workouts involve dumbbells, so participants should have access to appropriate weights. Some exercises also require a chair.
  6. Individuals Who Enjoy Intense Workouts
    The program includes intense elements like EMOM sessions and HIIT workouts, making it a good fit for those who enjoy pushing themselves during workouts.
  7. People Who Want to Celebrate Their Progress
    The final week of the program is designed to celebrate the hard work and progress made throughout the 10 weeks, which can be motivating for participants.

It’s important for individuals considering this program to listen to their bodies, start at an appropriate fitness level, and consult with a fitness professional or medical expert if they have any underlying health concerns or conditions. Additionally, proper warm-up and cool-down routines should be included to prevent injury, especially with the high-intensity workouts in the program.

Warm up options

Mandatory

WEEK 1

DAY 1Lower Body Workout Bodyweight & Dumbbell Lower Body Workout
DAY 2Upper Body Workout Bodyweight & Dumbbell Upper Body Workout
DAY 3Core Workout Bodyweight Core & Abs Workout
DAY 4  Rest Day 
DAY 5Full Body Workout 1 Hour Dumbbell Full Body Workout Core Focus
DAY 6Rest Day 
DAY 7HIIT Workout HIIT Full Body Workout No Equipment

WEEK 2

DAY 8Upper Body Workout Dumbbell Arms and Abs Workout 40 Minute
DAY 9Lower Body Workout Dumbbell Lower Body Workout  40 Min Leg DAY
DAY 10Upper Body Workout Dumbbell Upper Body Workout
DAY 11Rest Day 
DAY 12Full Body Workout Full Body Workout with Dumbbells 
DAY 13Rest Day 
DAY 14HIIT Workout 30 Min Full Body Burpee HIIT Workout No Repeat

WEEK 3

DAY 15Lower Body Workout Dumbbell Quads & Abs Workout
DAY 16Upper Body Workout Shoulder Workout with Dumbbells
DAY 17Lower Body Workout Hamstrings & Glute Workout  Dumbbells + Band
DAY 18Rest Day 
DAY 19Full Body Workout Full Body Workout at Home with Dumbbells  Superset
DAY 20Rest Day 
DAY 21HIIT Workout 30 Min Tabata Full Body HIIT Workout at Home

WEEK 4

DAY 22Upper Body Workout 40 Min Dumbbell Back and Bicep Workout at Home
DAY 23Lower Body Workout Leg Workout with Dumbbells at Home  Lunges
DAY 24Upper Body Workout 40 Min Chest and Triceps Workout at Home
DAY 25Rest Day 
DAY 26Full Body Workout Full Body Workout  1 Hour [Dumbbell Complex]
DAY 27Rest Day 
DAY 28HIIT Workout Dumbbell HIIT Workout [30 min High Intensity]

WEEK 5

DAY 29Lower Body Workout Leg Workout at Home [Dumbbell Complex]
DAY 30Upper Body Workout Dumbbell Shoulders & Core Workout [Supersets]
DAY 31Core Workout Glutes and Abs Workout [DUMBBELL NO REPEAT]
DAY 32Rest Day 
DAY 33Full Body Workout Full Body Dumbbell Workout [NO JUMPING / SUPERSET]
DAY 34Rest Day 
DAY 35HIIT Workout HIIT Full Body Workout [60 EXERCISES NO REPEAT]

WEEK 6

DAY 36Full Body Workout Dumbbell Full Body Strength Workout [COMPLEXES]
DAY 37Upper Body Workout Arms & Abs Workout [DUMBBELLS + BODYWEIGHT]
DAY 38Lower Body Workout Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN]
DAY 39Rest Day 
DAY 40Full Body Workout ISOMETRIC & DYNAMIC Dumbbell Full Body Workout
DAY 41Rest Day 
DAY 42HIIT Workout Intense No Jumping EMOM Full Body HIIT Workout

WEEK 7

DAY 43Lower Body Workout 45 Min Dumbbell Abs & Glute Workout at Home
DAY 44Upper Body Workout Obliques & Shoulder Workout with Dumbbells
DAY 45Lower Body Workout Dumbbell LEGS + BICEP Workout  Caroline Girvan
DAY 46Rest Day 
DAY 47Full Body Workout 1 Hour FULL BODY WORKOUT with Dumbbells & Bodyweight
DAY 48Rest Day 
DAY 49HIIT Workout Tabata Style HIIT Workout [NO EQUIPMENT]

WEEK 8

DAY 50Upper Body Workout BACK WORKOUT / BICEP WORKOUT with Dumbbells
DAY 51Lower Body Workout Dumbbell Lower Body Workout [BULGARIAN LUNGES]
DAY 52Upper Body Workout KILLER UPPER BODY WORKOUT [Dumbbells & Bodyweight]
DAY 53Rest Day 
DAY 54Full Body Workout NO JUMPING Full Body Workout with Dumbbells 
DAY 55Rest Day 
DAY 56HIIT Workout 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]

WEEK 9

DAY 57Lower Body Workout Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]
DAY 58Upper Body Workout Dumbbell CAPPED Shoulders & Core Strengthening Workout
DAY 59Lower Body Workout QUADS and LOWER ABS WORKOUT with Dumbbells
DAY 60Rest Day 
DAY 61Full Body Workout PURE GRIT Full Body Dumbbell Workout  ADVANCED COMPLEX
DAY 62Rest Day 
DAY 63HIIT Workout RELENTLESS EMOM HIIT WORKOUT  Caroline Girvan

WEEK 10

DAY 64Core Workout Dumbbell ABS and PUSH UPS WORKOUT [NO REPEAT]
DAY 65Lower Body Workout LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS]
DAY 66Upper Body Workout Intense Bodyweight and Dumbbell Upper Body Workout
DAY 67Rest Day 
DAY 68Full Body Workout Full body Strength and Stretch Workout [BODYWEIGHT ONLY  NO EQUIPMENT]
DAY 69Rest Day 
DAY 70HIIT Workout Full Body HARDCORE HIIT WORKOUT Part III  FINALE