Day 1
Session 1This workout’s sets follow from your answers on the day.
Caroline Girvan EPIC I
Ten weeks of five timed dumbbell and bodyweight workouts, combining strength days with Sunday intervals.
Not sure it’s for you? See programs like it, ranked for you →Week by week
Every workout, as Catalyst would give it to you.
Day 2
Session 2This workout’s sets follow from your answers on the day.
Day 3
Session 3This workout’s sets follow from your answers on the day.
Day 4
Session 4This workout’s sets follow from your answers on the day.
Day 5
Session 5This workout’s sets follow from your answers on the day.
Caroline Girvan EPIC I asks you questions before this workout, so its sets follow from your answers on the day.
The schedule
5 workouts a week, on whichever days suit you.
| Week | Session 1 | Session 2 | Session 3 | Session 4 | Session 5 |
|---|---|---|---|---|---|
| 1 | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 |
| 2 | Day 6 | Day 7 | Day 8 | Day 9 | Day 10 |
| 3 | Day 11 | Day 12 | Day 13 | Day 14 | Day 15 |
| 4 | Day 16 | Day 17 | Day 18 | Day 19 | Day 20 |
| 5 | Day 21 | Day 22 | Day 23 | Day 24 | Day 25 |
| 6 | Day 26 | Day 27 | Day 28 | Day 29 | Day 30 |
| 7 | Day 31 | Day 32 | Day 33 | Day 34 | Day 35 |
| 8 | Day 36 | Day 37 | Day 38 | Day 39 | Day 40 |
| 9 | Day 41 | Day 42 | Day 43 | Day 44 | Day 45 |
| 10 | Day 46 | Day 47 | Day 48 | Day 49 | Day 50 |
How it works
The program’s own rules, as Catalyst runs them.
Complete fifty lessons in order over ten weeks, training Monday, Tuesday, Wednesday, Friday and Sunday. Use the other days for rest or active recovery. Follow Caroline Girvan’s videos for warm-ups, cooldowns, technique and exact transitions, and for any timing or counts that are unclear. If a lesson gives no duration, allow roughly 30–60 minutes in your day; that estimate does not change the work time. Choose your own dumbbell weights and equipment options. Follow Part III of the video for the finale.
What you need
Everything its exercises call for. Missing something? The app suggests swaps that train the same thing.
- Stable chair
- Dumbbells
Not sure it’s the one?
See every program like it ranked for what you want, how often you train and what you have, each with why it fits and what doesn’t. Compare any three side by side.
Run Caroline Girvan EPIC I in Catalyst
Every workout ready. Every target clear.
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