EPIC is a pair of free 10-week, 5-day-a-week follow-along programs from Caroline Girvan: EPIC I and EPIC II. Every workout is a free video on her YouTube channel, built around dumbbells and bodyweight.
The sessions are timer-based rather than rep-based. Most exercises run 30 seconds of work then 30 seconds of rest, so you push at your own pace with good form for 30 to 60 minutes a session.
EPIC is aimed at intermediate to advanced trainees who are comfortable with squats, lunges, planks, push ups, dumbbells, and HIIT. If you want a more traditional gym hypertrophy plan instead, take a look at our HST program.
Table of Contents
Caroline Girvan EPIC Spreadsheet
Caroline shares EPIC as a free PDF guide and free videos. I turned the full schedule into an editable spreadsheet so you can see the whole 10 weeks of both programs at a glance and track your way through them.
There’s a tab for EPIC I and a tab for EPIC II, each laid out as a 10-week calendar with every day’s workout. Find that workout by name on Caroline’s channel and follow along. Type your dumbbell weights or a checkmark into the cells as you go.
Programs via Caroline Girvan on YouTube. The schedule is reproduced from her free EPIC program guide.
What Is the EPIC Program?
EPIC is a structured home program built almost entirely around dumbbells, bodyweight, and HIIT. Across the 10 weeks you’ll hit lower body, upper body, full body, abs and core, and dedicated HIIT or EMOM sessions, with two rest days built into every week.
Because the workouts are timed, there are no set-and-rep targets to chase. You work each interval hard with good form and progress by using heavier dumbbells or moving with more control over the weeks.
EPIC I vs EPIC II
EPIC I is the original 10-week program and the natural starting point. It eases you into the format with a mix of bodyweight and dumbbell work before building toward tougher full-body and HIIT sessions.
EPIC II is the follow-up. It leans harder into complexes, trisets, drop sets, and tempo work, with more conditioning. You don’t have to finish EPIC I first, but doing some of it helps you settle into the timed format before EPIC II turns up the intensity.
Equipment You Need
The essentials are a pair of dumbbells and an exercise mat. A second, lighter pair of dumbbells helps a lot, since upper-body and HIIT work usually calls for less weight than lower-body sessions.
A few workouts also use a stable chair, a wall, or a yoga block. Caroline uses dumbbells ranging from about 6 kg to 25 kg (13 to 44 lb) across the programs, so a small adjustable set or a few pairs covers you.
How to Use the Schedule
Open the EPIC I tab and start with Week 1, Monday. Each cell names the workout for that day. Search that exact name on Caroline’s YouTube channel, hit play, and follow along. The two rest days each week are there on purpose, so take them.
If you miss a day, just pick up where you left off rather than skipping ahead. Caroline suggests tracking progress with photos every couple of weeks instead of the scale, since this is about performance and body composition.
Frequently Asked Questions
What is the Caroline Girvan EPIC program?
EPIC is two free 10-week, 5-day-a-week follow-along programs (EPIC I and EPIC II) from Caroline Girvan. The workouts are timer-based dumbbell and bodyweight sessions posted free on her YouTube channel, covering strength, hypertrophy-style work, and HIIT.
Is EPIC free?
Yes. Every EPIC workout is a free video on Caroline Girvan’s YouTube channel, and she publishes a free program guide. This spreadsheet just collects the full schedule in one editable place so it’s easier to follow and track.
Is EPIC good for beginners?
EPIC I and II are aimed at intermediate to advanced trainees. If you’re new to training, Caroline’s free 5-day Beginner EPIC series teaches the main movements first and is a better starting point before you jump into the 10-week programs.
What equipment do I need for EPIC?
A pair of dumbbells and a mat at minimum. A second lighter pair of dumbbells, plus a stable chair, a wall, and a yoga block for a few workouts, will cover everything in the programs.
Should I do EPIC I or EPIC II first?
Start with EPIC I if you’re new to the programs, since it introduces the timed format more gradually. You don’t strictly have to finish it before EPIC II, but doing some of EPIC I first makes the jump in intensity easier to handle.
How are the workouts structured?
They’re timer-based. Most exercises run 30 seconds of work followed by 30 seconds of rest, and you work at your own pace with good form. Sessions last 30 to 60 minutes plus a short warm-up and cool-down.
