EPIC III

TM

C A L E N D A R

M T W T F S S
LEG DAY UPPER BODY & ABS, GLUTES & ACTIVE / FULL BODY REST DAY HIIT
PUSH UP HAMSTRINGS REST DAY COMPLEXES
WK 1 PRACTICE CIRCUITS

BACK, BICEPS LOWER BODY SHOULDERS, ACTIVE / FULL BODY REST DAY TABATA TIMER
& CORE COMPLEXES CHEST & REST DAY UNILATERAL HIIT
WK 2 TRICEPS
SUPERSETS
TRAINING

QUADS & UPPER BODY HAMSTRINGS & ACTIVE / FULL BODY REST DAY BURPEE
CALVES COMPLEXES GLUTES REST DAY DUMBBELL CARDIO
WK 3 SUPERSETS SUPERSETS CARDIO

UNILATERAL LOWER BODY ABS & ARMS ACTIVE / FULL BODY REST DAY DUMBBELL HIIT
SHOULDERS DUMBBELL & COMPLEXES REST DAY SUPERSETS
WK 4 BODYWEIGHT

LEG DAY UPPER BODY GLUTES & ACTIVE / FULL BODY REST DAY HIIT
PYRAMID COMPLEXES HAMSTRINGS REST DAY COMPLEXES
WK 5 TRAINING TEMPO
TRAINING

BACK & BICEPS SQUATS! CHEST, ACTIVE / FULL BODY REST DAY CARDIO
TEMPO TRICEPS & ABS REST DAY TRISETS COMPLEXES
WK 6 TRAINING

GLUTES & SHOULDERS & DYNAMIC & ACTIVE / FULL BODY REST DAY TABATA STYLE
HAMSTRINGS ARMS ISOMETRIC LEG REST DAY PYRAMID HIIT
WK 7 GIANT SETS SUPERSETS DAY TRAINING

CHEST & LOWER BODY BACK & BICEPS ACTIVE / FULL BODY REST DAY DUMBBELL HIIT
WK 8 TRICEPS
SUPERSETS
UNILATERAL
TRAINING
UNILATERAL
TRAINING
REST DAY CALISTHENICS

GLUTES & UPPER BODY LEG DAY DROP ACTIVE / FULL BODY REST DAY EMOM!
WK 9 CORE
COMPLEXES
TEMPO
TRAINING
SETS REST DAY GIANT SETS

PUSH UPS & LOWER BODY UPPER BODY ACTIVE / FULL BODY REST DAY EPIC FINALE
ABS GIANT SETS GIANT SETS REST DAY COMPLEXES
WK 10

CAROLINE GIRVAN
Copyright © Caroline Girvan 2021
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