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EPIC

A 20 Week Plan to Lose Fat and Build Lean Muscle

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Based on 23 ratings
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Jen Puzio

EPIC is my most intense trainer so far. It is hardcore and effective.  It is a challenging 20 week trainer that will work you hard.  It will build muscle and lean you out.  Your strength, endurance and dedication will reach new levels.  You will witness your own body transform as the weeks go by.   

Results will be noticeable in just 1 week.

Read more

EPIC is my most intense trainer so far. It is hardcore and effective.  It is a challenging 20 week trainer that will work you hard.  It will build muscle and lean you out.  Your strength, endurance and dedication will reach new levels.  You will witness your own body transform as the weeks go by.   

Results will be noticeable in just 1 week.

The program is a balanced approach to training meaning you will work on building muscle and increasing muscle definition all while leaning out at the same time.  Variety through exercises, sets, reps and intensity are included to avoid those plateaus as much as possible.    All the details have been written out for you.  You will know exactly what exercises, sets and reps to do on any given day.   No guess work here.

This program also includes a full meal plan for the entire 20 weeks.  I will tell you what to eat and when to help you drop body fat and put on lean muscle.  Your application and dedication to the meal plan will make a huge difference in reaching your goals.

As the program moves on, you will only work harder.  I don't want you to be afraid to lift heavy.  That is what will bring results. It won't always be easy and you may shed a tear or too, but in the end this will be worth it because you are worth it.

So if you are willing and serious about getting the body you have always wanted, come give EPIC a try.   

Enroll today and get training.  

Why wait another day?

Enroll now

What's inside

Learning objectives

  • Experience how nutrition can effect performance and results.
  • Achieve a new level of muscular strength and endurance.
  • Decrease body fat.
  • Improve self-confidence and appearance.
  • Learn proper form for all exercises.
  • Complete a 20 week strength, cardio and nutritional training plan!

Syllabus

Introduction

In this lesson, find out more information about what this course has to offer.

In this video, I'll share with some suggestions before you start this fitness program to help you succeed.

Read more

Learn how to take body (girth) measurements to track your progress over the next few months.

Learn about the muscular system and become familiar with the muscle groups that we will be training during this five month training program.

In this lesson, I will explain the meal plan that is part of this training program.   Learn all about the types of foods included, when and how much to reach your goals!

In this lesson, I will review what snacks are good to eat on this meal plan.

View your HIIT training workouts for your assigned HIIT day(s) and for those lifting/HIIT combination workouts.

This lecture provides a visual demonstration and verbal explanation of the steady state cardio.

Need a place to write down your exercises, sets and reps?  Please see attachment.

This lecture provides an overview of whey protein, its benefits and use as a protein supplement.

This lecture provides an overview of BCAA's, its benefits and use as a supplement.

This lecture provides an overview of creatine, its benefits and use as a supplement.

This lecture provides an overview of glutamine, its benefits and use as a supplement.

If you are looking for a boost to your workout, you don’t need to look much further than caffeine.  Learn about the benefits, side effects, how caffeine enhances performance, sources and the timing and dosage of caffeine.

Welcome to the beginning of your training.  I am thrilled you have decided to invest in yourself and are going to join me on this 20-week journey.  In this lesson, I will go over what to expect during Week 1.

During week 1, you will be cycling through 3 days of meals.

You have 6 workouts and 1 full day of rest. 

Learn how to properly perform bench step-ups with a visual demonstration and verbal explanation.

Learn how to properly perform deadlifts with a visual demonstration and verbal explanation.

Learn how to properly perform good mornings with a visual demonstration and verbal explanation.

Learn how to properly perform hip thrusts with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell split squats with a visual demonstration and verbal explanation.

Learn how to properly perform leg extensions with a visual demonstration and verbal explanation.

Learn how to properly perform hamstring or lying leg curls with a visual demonstration and verbal explanation.

Learn how to properly perform standing calf raises with a visual demonstration and verbal explanation.

Learn how to properly perform seated calf raises with a visual demonstration and verbal explanation.

Learn how to properly perform the bench press with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell incline presses with a visual demonstration and verbal explanation.

Learn how to properly perform dips with a visual demonstration and verbal explanation.

Learn how to properly perform military presses on a smith machine.

Learn how to properly perform dumbbell front or anterior raises with a visual demonstration and verbal explanation.

Learn how to properly perform skull crushers with a visual demonstration and verbal explanation.

Learn how to properly perform cable rope crunches with a visual demonstration and verbal explanation.

Learn how to properly perform bent over barbell rows with a visual demonstration and verbal explanation.

Learn how to properly perform T-Bar rows with a visual demonstration and verbal explanation.  This exercise can be performed using different types of elements.  Some gyms have a T-Bar row machine.  Some squat racks have a place to insert a barbell.  You can easily just use a barbell in a corner too!

Learn how to properly perform the seated row with a visual demonstration and verbal explanation.

Learn how to properly perform reverse dumbbell flyes with a visual demonstration and verbal explanation.

Learn how to properly perform lateral or side raises with a visual demonstration and verbal explanation.

Learn how to properly perform preacher curls with a visual demonstration and verbal explanation.

Learn how to properly perform barbell curls.

Learn how to properly perform back squats with a visual demonstration and verbal explanation.

Learn how to properly perform stiff or straight legged deadlifts with a visual demonstration and verbal explanation.

Learn how to properly perform glute bridges with a visual demonstration and verbal explanation.

Learn how to properly perform walking lunges with a visual demonstration and verbal explanation.

Learn how to properly perform lat pulldowns with a visual demonstration and verbal explanation.

Learn how to properly perform a reverse grip pulldown with a visual demonstration and verbal explanation.

Learn how to properly perform incline dumbbell flyes with a visual demonstration and verbal explanation.

Learn how to properly perform a standing straight arm pushdown with a visual demonstration and verbal explanation.  You can do this exercise on a cable machine or simply use a band as I am here.

Learn how to properly perform the close grip bench press with a visual demonstration and verbal explanation.

Learn how to properly perform ball v-ups with a visual demonstration and verbal explanation.

Learn how to properly perform side plank raises with a visual demonstration and verbal explanation.

Learn how to properly perform a static plank hold with a visual demonstration and verbal explanation.

Let's go over what to expect during your second week of training.

During week 2, you will be cycling through 3 days of meals.

View and download your workout this week.  Sets, reps and exercises all included. 

Learn how to properly perform donkey calf raises.

Let's go over what to expect during your third week of training.

During week 3, you once again have 3 days of meals to cycle through.

Learn how to properly perform military behind the neck presses.  Please note, this can be an effective exercise, but may also put strain on your shoulders.  Watch your range of motion and don't ever do this exercise if you have the slightest discomfort.

Learn how to properly perform side lunges with a visual demonstration and verbal explanation.

Learn how to properly perform side planks with a visual demonstration and verbal explanation.

Let's go over what to expect during your fourth week of training.

During week 4, I am adding an additional day of meals. Now you will be cycling through 4 days of meals.  

6 challenging workouts this week, but you got this!

Learn how to properly perform front squats with a visual demonstration and verbal explanation.

Learn how to properly perform static forward lunges with a visual demonstration and verbal explanation.

Let's go over what to expect during week 5 of training.

During week 5, you will be cycling through 4 days of meals.  Note the changes from last week.

You have 4 lifting workouts this week and 2 cardio sessions.

Learn how to properly perform pull-ups with a visual demonstration and verbal explanation.

Learn how to properly perform a v-bar pulldown with a visual demonstration and verbal explanation.

Learn how to properly perform a one arm dumbbell row with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell alternating curls with a visual demonstration and verbal explanation.

Learn how to properly perform push ups with a visual demonstration and verbal explanation.

Learn how to properly perform an incline bench press along with some tips and tricks on the smith machine.

Learn how to properly perform dumbbell pull-overs with a visual demonstration and verbal explanation.

Learn how to properly perform a one arm overhead triceps extension with a visual demonstration and verbal explanation.

Learn how to properly perform dips on a bench with a visual demonstration and verbal explanation.

Learn how to properly perform barbell split lunges with a visual demonstration and verbal explanation.

Learn how to properly perform the leg press with a visual demonstration and verbal explanation.

Learn how to properly perform shoulder internal rotations with a visual demonstration and verbal explanation.

Learn how to properly perform shoulder external rotations with a visual demonstration and verbal explanation.

Learn how to properly perform windmills as a warm-up with a visual demonstration and verbal explanation.

Learn how to properly perform standing dumbbell shoulder presses with a visual demonstration and verbal explanation.

Learn how to properly perform dumbbell upright rows with a visual demonstration and verbal explanation.

Learn how to properly perform hanging knee raises with a visual demonstration and verbal explanation.

Learn how to properly perform decline leg raises.

Learn how to properly perform bicycle crunches with a visual demonstration and verbal explanation.

Learn how to properly perform mountain climbers with a visual demonstration and verbal explanation.

Traffic lights

Read about what's good
what should give you pause
and possible dealbreakers
Provides a comprehensive 20-week plan, which includes both workout routines and a meal plan, offering a structured approach to fitness
Focuses on building muscle and leaning out simultaneously, which can lead to noticeable improvements in strength and overall physique
Includes visual demonstrations and verbal explanations of how to properly perform each exercise, which is helpful for beginners
Offers an overview of common supplements like whey protein, BCAAs, creatine, glutamine, and caffeine, which may be useful for optimizing results
Requires access to a gym or fitness equipment to perform the exercises, which may be a barrier for some learners
Involves intense training and heavy lifting, which may not be suitable for individuals with certain health conditions or injuries

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Create your own learning path. Save this course to your list so you can find it easily later.
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Reviews summary

Intense 20-week fitness and nutrition plan

According to learners, EPIC is an intense 20-week program focused on helping you lose fat and build lean muscle. Students highlight the structured workouts and the inclusion of a full meal plan as key components. While recognized as very challenging and requiring significant dedication, many reviewers report achieving significant positive results in strength, endurance, and body composition when following the plan closely.
Gym access or home equipment is needed.
"You really need access to a gym or a good home gym setup to do most of the lifting exercises properly."
"Many exercises require barbells, dumbbells, cables, and machines, so be prepared to go to a gym."
"I found I needed more equipment than I had at home to follow the plan as written."
Includes comprehensive nutrition guidance.
"Having the full meal plan included was incredibly helpful for reaching my fat loss goals."
"The nutrition part is just as important as the training, and the course provides a solid guide."
"I liked that the meal plan outlined exactly what to eat and when, taking the thinking out of dieting."
Offers a clear, day-by-day program structure.
"The daily plan was easy to follow. I just followed the instructions each day which made it easy to stay on track."
"Everything is completely laid out for you week by week. No guesswork involved in what to do."
"I really appreciated having the exact workouts, sets, reps, and meal plan provided for the full 20 weeks."
Many students report meeting their fitness goals.
"I stuck to the plan for several months and definitely saw changes! Lost body fat and felt much stronger."
"This program really delivered on its promises. My strength and definition improved a lot by the end."
"Following the workouts and meal plan resulted in noticeable fat loss and muscle gain for me."
Requires significant commitment and effort.
"This program is no joke, it pushes you hard. You need to be ready for the intensity."
"Definitely not for beginners. It requires a lot of discipline and pushing through difficult workouts."
"Some days were very challenging, both the workouts and sticking strictly to the meal plan."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle with these activities:
Review Muscle Anatomy
Reinforce your understanding of the muscular system to better understand the exercises and target muscle groups in the course.
Browse courses on Muscular System
Show steps
  • Review diagrams of major muscle groups.
  • Identify the muscles worked in common exercises.
  • Test your knowledge with online quizzes.
Review Basic Nutrition Principles
Solidify your understanding of macronutrients and micronutrients to better understand the meal plan provided in the course.
Browse courses on Nutrition
Show steps
  • Review the roles of protein, carbohydrates, and fats.
  • Understand calorie balance and its impact on weight loss/gain.
  • Familiarize yourself with common food sources for each macronutrient.
Practice Proper Exercise Form
Improve your exercise form to reduce the risk of injury and maximize the effectiveness of each workout.
Show steps
  • Select 2-3 exercises from the course syllabus.
  • Watch videos demonstrating proper form.
  • Practice the exercises in front of a mirror, focusing on technique.
  • Record yourself and compare to the videos.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Document Your Progress
Track your progress throughout the 20-week program to stay motivated and identify areas for improvement.
Show steps
  • Take weekly photos and measurements.
  • Record your weightlifting progress (sets, reps, weight).
  • Journal your feelings and observations about the program.
Read 'Bigger Leaner Stronger'
Expand your knowledge of strength training and nutrition with a popular and well-regarded fitness book.
View Bigger Leaner Stronger on Amazon
Show steps
  • Read the book chapter by chapter.
  • Take notes on key concepts and strategies.
  • Apply the book's principles to your training and nutrition plan.
Read 'The Science of Nutrition'
Deepen your understanding of nutrition science with a comprehensive textbook.
View Putting Knowledge to Work on Amazon
Show steps
  • Read the book chapter by chapter.
  • Take notes on key concepts and strategies.
  • Apply the book's principles to your training and nutrition plan.
Design a Custom Meal Plan
Apply your knowledge of nutrition to create a personalized meal plan that aligns with your individual goals and preferences.
Show steps
  • Calculate your daily caloric and macronutrient needs.
  • Research healthy food options that you enjoy.
  • Create a sample meal plan for one week.
  • Track your results and make adjustments as needed.

Career center

Learners who complete EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle will develop knowledge and skills that may be useful to these careers:
Personal Trainer
A personal trainer develops and implements workout plans for clients, guiding them toward their fitness goals. The EPIC course, with its 20 week training plan and focus on building muscle, decreasing body fat, and improving strength, directly aligns with the work of a personal trainer. The course also provides a full meal plan, which is essential information for this role to pass on to clients. The emphasis on proper form, strength training, and nutritional guidance in the EPIC program makes it a great choice for aspiring personal trainers, since it provides exposure to both theory and practice.
See salaries and explore the career path for Personal Trainer
Strength and Conditioning Coach
A strength and conditioning coach designs and oversees exercise programs to enhance athletic performance. The EPIC program’s 20 week plan focuses on building strength, endurance, and muscle, and these are key aspects of a strength and conditioning coach's work. This role also involves understanding principles of training, which this course provides. The detailed exercise demonstrations, meal plans, and supplement insights provided in this course make it particularly useful for anyone wishing to work directly with athletes to improve their fitness and performance. The program's progressive structure provides a systematic approach to training that is essential for this role.
See salaries and explore the career path for Strength and Conditioning Coach
Fitness Instructor
A fitness instructor leads group exercise classes, motivating participants to achieve their fitness goals. The EPIC course provides a solid foundation in exercise programming, nutritional guidance, and proper form, which are all crucial for this role. The course’s detailed instruction on a variety of exercises and its focus on enhancing strength, endurance, and muscle definition are all integral to creating effective fitness programs. This would help a fitness instructor develop a wide range of class formats and cater to different fitness levels. The course’s detailed syllabus would help make aspiring fitness instructors successful.
See salaries and explore the career path for Fitness Instructor
Wellness Consultant
A wellness consultant advises clients on how to improve their health through various lifestyle changes. Nutrition, exercise, and stress management are all typically within their remit. The EPIC course provides a comprehensive understanding of exercise and nutrition, making it very useful for any aspiring wellness consultant. The course's focus on building strength, reducing body fat, and providing a meal plan helps build a foundation for this career. The program's focus on both physical and dietary aspects of wellness aligns perfectly with the work of a wellness consultant.
See salaries and explore the career path for Wellness Consultant
Health Coach
A health coach supports clients in achieving their health and wellness objectives through personalized plans. The EPIC program, which includes a full meal plan and a 20 week training regiment, gives a foundation for a health coach. The course's focus on proper exercise form, nutrition, and building muscle mass helps provide a strong base for creating effective programs. The course will greatly aid aspiring health coaches in guiding clients through personalized fitness and nutrition regimens, and allows them to understand the challenges their clients may face.
See salaries and explore the career path for Health Coach
Sports Nutritionist
A sports nutritionist creates dietary plans for athletes to optimize their performance. The EPIC course includes a detailed meal plan, as well as information about supplements, which are key areas for any aspiring nutritionist to explore. This course may be useful to those looking to work in this role. The course's insights into how nutrition affects performance and results, along with its focus on building lean muscle and reducing body fat, make this a relevant course for anyone interested in the nutritional side of health and fitness.
See salaries and explore the career path for Sports Nutritionist
Corrective Exercise Specialist
A corrective exercise specialist designs programs to help clients recover from injuries and improve movement patterns. Though the EPIC course does not explicitly discuss injury treatment, it does offer detailed instruction on the form for a variety of exercises, which may be useful. This course may be useful to those seeking to understand how to perform exercises safely and correctly to avoid the risk of injury. The insights into proper form and understanding of the muscular system can provide a foundation for aspiring specialists.
See salaries and explore the career path for Corrective Exercise Specialist
Fitness Blogger
A fitness blogger creates content on various aspects of health and fitness. The EPIC course, with its detailed 20 week training plan, meal plans, and a wide array of exercises, can provide content for a fitness blogger and may be useful for those seeking to enter this role. The course’s focus on muscle building, fat loss, and overall fitness improvements can be the basis of informative articles and posts. The program's insights into proper form and workout routines can make for engaging, useful content.
See salaries and explore the career path for Fitness Blogger
Corporate Wellness Coordinator
A corporate wellness coordinator implements health programs in a workplace environment. The EPIC course may be helpful to those aspiring to this role. It offers meal plans, exercise routines, and insights into strength and endurance. The program's emphasis on building self-confidence and improving appearance could also be valuable for motivating employees to take part in healthy habits. The course’s holistic approach to fitness provides a broad view of wellness, which is useful in a corporate setting.
See salaries and explore the career path for Corporate Wellness Coordinator
Recreational Therapist
A recreational therapist uses recreational activities to improve the physical and emotional wellbeing of patients. While the EPIC course is primarily focused on personal fitness, its emphasis on physical activity and improving strength and confidence may be useful for those in this role. A recreational therapist may find that understanding the exercises and meal plans discussed in this course useful for designing activities for their patients. This course may be useful.
See salaries and explore the career path for Recreational Therapist
Athletic Trainer
An athletic trainer specializes in the prevention, diagnosis, and treatment of injuries. While the EPIC program focuses on exercise and nutrition, it does not delve into injury treatment, making it less central to this role. However, this course may be helpful for an athletic trainer looking for a 20-week exercise program to understand the details of this long-term plan. An athletic trainer could gain additional insights into strength training and conditioning through this course.
See salaries and explore the career path for Athletic Trainer
Physical Education Teacher
A physical education teacher educates students about the importance of physical fitness. The EPIC course, with its 20 week plan, focus on strength, cardio, and nutrition, may be useful for this role. Physical education teachers will find this course's emphasis on a wide variety of exercises and proper form particularly useful. The course may help them develop a more in-depth foundation of various fitness methods, and to incorporate that into their classes. The course’s focus on building strength and endurance is relevant to fitness programs.
See salaries and explore the career path for Physical Education Teacher
Ergonomist
An ergonomist designs workspaces and equipment that minimize discomfort and injury. The EPIC course mainly focuses on personal fitness and does not touch on workplace assessments, making it less directly useful for this role. However, an ergonomist may find that the detailed explanations of exercise form are somewhat helpful for understanding the mechanics of movement, and therefore may be useful. The course's emphasis on understanding proper movement could be useful in a basic assessment of body mechanics.
See salaries and explore the career path for Ergonomist
Massage Therapist
A massage therapist uses touch to manipulate the body's soft tissues to provide pain relief and promote wellness. Although the EPIC program focuses on exercises, this information may be useful for a massage therapist seeking to better understand muscle groups and how to strengthen them. This course may be useful, as the information on muscular systems and exercises can help a massage therapist understand common areas of tension. The program's focus on muscle engagement may offer insight into the physical stresses in certain areas of the body.
See salaries and explore the career path for Massage Therapist
Yoga Instructor
A yoga instructor guides students through yoga poses, breathing practices, and meditation, often aiming at improved physical and mental health. The EPIC program focuses on strength and high intensity interval training and does not include training on yoga. However, the information on muscular systems may be of some use for a yoga instructor seeking to better understand the body. This course may be useful for a yoga instructor who wishes to supplement the physical conditioning aspects of their practice.
See salaries and explore the career path for Yoga Instructor

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in EPIC: A 20 Week Plan to Lose Fat and Build Lean Muscle.
Bigger Leaner Stronger
Save
Provides a comprehensive guide to building muscle and losing fat through strength training and proper nutrition. It aligns well with the course's goals of increasing strength, decreasing body fat, and improving appearance. It offers a more in-depth look at the science behind muscle growth and fat loss, supplementing the course's practical approach. This book is commonly used by fitness enthusiasts and provides a solid foundation for understanding the principles behind the EPIC program.
Bigger Leaner Stronger
Paperback
Check
Bigger Leaner Stronger
Kindle Edition
Check
Cover image
Putting Knowledge to Work
Save
Provides a detailed overview of nutrition science, covering topics such as macronutrients, micronutrients, energy balance, and dietary guidelines. It can be a valuable resource for understanding the scientific basis of the meal plan provided in the course. While the course provides a specific meal plan, this book offers a broader understanding of nutrition principles, allowing students to make informed choices beyond the program. This book is commonly used as a textbook in nutrition courses at academic institutions.
Putting Knowledge to Work
Paperback
Check
Putting Knowledge to Work
Kindle Edition
Check

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Course image
Rating
4.5 Filled star Filled star Filled star Filled star Empty star
Effort
3.5 total hours
Via
Udemy
Instructor
Jen Puzio
Language
English
Traffic lights
Read about what's good
what should give you pause
and possible dealbreakers
Provides a comprehensive 20-week plan, which includes both workout routines and a meal plan, offering a structured approach to fitness
Focuses on building muscle and leaning out simultaneously, which can lead to noticeable improvements in strength and overall physique
Includes visual demonstrations and verbal explanations of how to properly perform each exercise, which is helpful for beginners
Offers an overview of common supplements like whey protein, BCAAs, creatine, glutamine, and caffeine, which may be useful for optimizing results
Requires access to a gym or fitness equipment to perform the exercises, which may be a barrier for some learners
Involves intense training and heavy lifting, which may not be suitable for individuals with certain health conditions or injuries
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