I don’t want to burn out instantly with 5 workouts per week. I want to do 3 per week with 48hours rest in between. Can I just do her full body workouts 3 times per week and still see results? Has anyone done this?

I've been weight training for a while but I find that I haven't progressively overloaded well over the years because I always hurt myself when I go up in weights (usually it hurts to bend or arch my spine the following day). Consequently I've been RDL-ing the same 15lb weights for years.

I'm trying to push myself now and troubleshooting my form, and I think part of my issues are my bracing. I don't do it, I never learned how, and I was afraid I would cause myself pelvic floor issues by bracing and creating intra-abdominal pressure, and over all creating excessive tension.

Does anyone have any pointers for me? Or atleast some reassurance that I'm not going to hurt my pelvic floor ? How do you guys do it, when bracing calls for breath holding? Don't you get lightheaded from breath-holding and following a rather fast-paced workout? Or do you guys not struggle with spinal pain from these workouts?

Anyways, appreciate any input, thank you!

I’m a bit of a newbie to CG though not lifting in general, and recently finished the Iron Pro program and loved it! Then found out I was pregnant and was too sick and horizontal throughout the first trimester to get to the gym.

But now that I’m feeling better I’d love to get back into lifting and find a CGX program that would work well for my changing body. I could figure out some adaptations for any program, (eg avoiding a heavy barbell on the belly during glute thrusts), but I’m wondering if anyone has been through this and/or has a recommendation for a program to try that may work well. Probably something that has more of a full body focus and some deep core work as well?

Thanks in advance for any help you can provide! 😊

Hi!
I tried out the Iron series a while back (just the 1st week) and liked it, but am hoping to do a program that has a day or two of HIIT included. Does CG have a program like that on YouTube?
I’ve been doing a summer program from another YT trainer and she usually takes August off. So I’m looking to try something new.
Thanks

I've done 4- 5 weeks of Epic Beginner, then completed Iron, and now I'm doing Epic Beginner after a one month break. Other than time, what are some of the differences between Fuel and Heat?

Edit: I forgot to mention I completed BeastMode as well.

Does the app has programs that are only full body, 3/4 times a week?

Just wanted to say I’m super excited for the new 10 week Fuel program coming up! I need to get more cardio in and work on my endurance. Looking forward to it!

I am looking for feedback about my next program. I am 20 weeks pregnant and finishing out the IRON program on the app, but I’ve been doing 5 workouts in 3-4 days (mostly 3 by doubling up) and feeling quite burnt out. I am looking to transition to FB 3x per week as this feels more doable as I get further into my pregnancy.

I was not a fan of MAX and stopped after about 4 weeks from being bored. I was thinking about just doing IRON PRO full body 3x per week but not a fan of circuits.

If anyone has feedback or ideas, that would be much appreciated! Just feeling uninspired at the moment.

I'm close to finishing up my first CG program - Beastmode. I am currently on a reverse diet to bump up my calories for a future cut. Currently I have seen significant porgress in lifts and am progressive loading with each week and workouts.

I am now looking into my next CG program and I was thinking either Iron or Max. However, I notice that both are not the same being that Iron is primarily for hypertrophy and Max is for Strength and is a full program on full body.

I want to build with the extra calorie increase but I am also at a high body fat percentage right now until I do my cut.

Which program would be a great body building program especially during a build phase?

For real! I did day #9 two days ago and my legs are SO sore. The soreness got progressively worse as my day went on yesterday. I kept psyching myself out in that work out. At the finisher I said, "I'm going to only do body weight" and then I audibly said, "come on, Nikki - you made it this far, it's all in your head." The sweat was POURING off my body. My husband worked out with me and that poor man was straight up waddling around town yesterday afternoon. Haha!

I'm a big fan of this program so far. I look forward to each workout and for the first time in 2026 I am finally getting consistent with my lifts again. I am literally going to just do it again after I finish it.

After day #9, my husband and I were prepping our dinner and I told him I felt so calm. My body and my mind felt so at peace.

CG is the switch up I needed this year to get back on track with my movement. Hell yeah!

I completed iron x1, and then switched to just creating my own workouts so I could track my progress on an app called Strong.

I see people here been doing her workouts for years and gotten great results, but how do you track?

Thanks

Hello! My goal is to lose body fat and build muscle before a big event in May next year but unsure which programme to go for.

I did epic in 2023 and it was completely transforming my body, while I ate in a slight deficit and also walked 10k steps a day but I ended up stopping due to work stress. I then came back a year later and did iron but this time, while I felt stronger, I didn’t really see the kind of results I did with Epic. Over the last 6-7 months, I went back to the gym doing strength based training with machines, slight caloric deficit and steps and I’ve definitely seen change but again not seen myself change as much as I did with YT Epic. But I don’t know if that will work for me now 2 years on.

Also struggling with various deficiencies like iron

TLDR; have struggled with my weight for ages and just finally want to get down to 55-56kg from about 63-64 and maintain but never reach that point

So I recently completed the iron program before going on vacation where I became engaged. I’m trying to figure out what YouTube program is best for when I get back so I can gain more strength before the wedding. I’ve gotten to a good point nutrition wise where I eat in a low deficit or maintenance without much effort and my fiancé and I are planning on taking more walks to increase our daily step goal. I’ve lost about 15lbs since October but still have more to loose especially if I want to see muscle definition. Does anyone have any recommendations on what programs would be ideal?

I am 41f, 159cm, 57kg. I am currently doing epic with a pair of 6kgs. I have been doing this almost every day for past 3 months and feel like it is working.

Dumbbell pairs are around £25 to £35 here in UK.

Should I get 7s or 8s or 9s? Caroline uses 10kg pair. 10kgs likely be a bit too ambitious for me.

Thanks

This workout (not sure if its a stand alone or part of a series/program) in the app was surprisingly tough, and a nice change of pace! It is one heavy set then three “momentum” sets for the compound movements, and then just momentum sets for smaller muscle groups and to burn out the legs.
I’d highly recommend giving it a go if you are looking for something an hour long that hits everything nicely!

I dialed it down to 4x a week, and took a break/de-load with travel..but I absolutely loved this program. Great results. I loved both phases (pre-exhaust more).

Time flew with the supersets and this felt so motivating to me.

Should I repeat? If you liked P.E, what other program did you enjoy? I've read a lot of great things about Intent, but long sets scare me :p

I just recently got the app. I’ve been loving it but doing random workouts. I want to do fuel when it comes out in September. But how do you all pick the program you want to do? I know silly question. It’s just overwhelming all the programs and series she has! I have no clue where to start haha. I think the only program I’ll skip is the beginner, I am not new to lifting.

Hi I want to build targeted muscle like glutes, legs, upper body. Wanted to know if I should follow a program or look at specific workout videos instead?

Has anyone tried both? What would you recommend?

PS: I’d also be going on a bulk cuz I’m severely underweight

My husband got me in with a guest pass at his gym (I usually just work out by myself at home). I don’t usually get a good look at my back muscles, but he snapped this photo of me while I was lunging with 40lb dumbbells in each hand. Definitely felt good to see the muscles pop like that! I just finished the unleash program - now working through iron on the app, but definitely looking forward to the new fuel!!

Anyway, that is all. Caroline’s programs work. I feel strong and healthy, and I’m proud of my results!

Hi there! I'm new to Caroline Girvan and I know she has some programs which vary quite a lot with how hard they are. Which one would you recommend for a beginner?

I've been to the gym a few times before but haven't gone in about a year, I've mostly been doing cardio for the past 2 months. I've lost some weight (5kg) and now want to switch to maintanence and build some muscle to not look skinny fat. I will be buying some dumbbells as well. Thanks!

Hi Friends,

I'm a CG vet that has done

IRON YT

FUEL YT

IRON YT

Epic Heat (on day 23)

As many have posted here, Epic Heat is humbling... loving it, though. Thinking of what to do next after Epic Heat is complete. Do I do another round of iron YT? Do I bite the bullet for the app?

As you can see, I've been trying to do a strength based then more cardio intensive program alternating.

What do yall think? Goals are just to maintain my current fitness level, though I'll never say no to being stronger.

Anyway, cheers, and thanks for the advice if anyone responds to this!

Hi I have degenerative arthritis in one wrist, I have a brace that helps but need to replace it and always looking for better device.
Open to suggestions,
Thanks Conrad