FORCEFUL Full Body Workout – Triset Drop Sets | EPIC Heat – Day 19

Forceful Full Body Workout – Triset Drop Sets is Day 19 of Caroline Girvan‘s EPIC Heat program. Another great total body strength workout from Caroline. Due to Caroline’s variety of dropsets, this workout is a lot more challenging than it looks. Caroline even had to drop to lighter dumbbells before repeating a triset. And she hit muscle failure multiple times. Of course she was using heavier dumbbells than I used for just about everything. I still hit burnout a few times. Though this is titled as a full body workout, the chest and triceps do not get any isolated work. Triceps are ancillary muscles so they are assisting with all of the upper body exercises. The only muscle group that is totally neglected in this workout is chest. Not a big deal to me. More than half of the workouts I do anymore include some form of push up so my chest gets plenty of work each week. Finally, if you are doing this as a program, Caroline has you covered. During the same week that you do this workout you also do a workout with tricep isolation work and another workout with chest and core isolation work. So everything ends up getting focused work by the end of the week if you are following Caroline’s EPIC Heat program calendar.

As the title indicates, this is a triset workout. You will do 3 exercises, each for 30 seconds, one right after the other (90 seconds total) then you get a 30 second rest/recovery. Caroline’s “dropset” protocol is a little different than the traditional way of doing dropsets. She starts with the hardest version of the exercise then makes it easier every 30 seconds. But by the time you get to the end of the 90 seconds, you are burning out anyway. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. Caroline previews your upcoming exercises during the recovery. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

Forceful Full Body Workout – Triset Drop Sets is 42 minutes; 2:45 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells, a chair or bench, yoga block and a fitness mat. Caroline is using 8kg/17.6 pound dumbbells and 12.5kg/27.5 pound dumbbells. The weights listed below are what I used. I also used my 8 pound dumbbells to elevate my heels and my square high step at 16 inches for the Bulgarian lunges. I sat on my weight bench for the seated shoulder presses.

Triset 1: (25# DBs)

  1. 1/2 rep heel elevated squats (heels are elevated on yoga block, DBs are held in front of you at shoulder level, lower into full squat but only raise halfway)
  2. 1.5 rep elevated squats (lower into full squat, raise halfway, lower into full squat, raise all the way)
  3. Suitcase squats (narrow squat holding DBs at sides)
  4. 30 second rest
  5. Repeat #1-4

Triset 2:

  1. Bent over row (25# DBs)
  2. Bent over alternating single arm rows (25# DBs)
  3. Landmine row (hold one DB in both hands and do bent over rows) (one 35# DB)
  4. 30 second rest
  5. Repeat #1-4

Triset 3: (15# DBs)

  1. Bulgarian lunge (back leg is elevated on chair)
  2. Static/stationary lunge
  3. Rear step back lunge (reverse lunges)
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 4: (15# DBs)

  1. Double arm shoulder press (arms in goal post)
  2. Push press (double arm overhead press, palms facing forward, bend knees when DBs are at shoulders and straighten legs, using the power from the lower body to assist in pushing your DBs overhead)
  3. Squat to press (squat with DBs at chest level, palms facing you, stand and rotate DBs into an Arnold press)
  4. 30 second rest
  5. Repeat #1-4

Triset 5: (20# DBs)

  1. Paused high squats (hold DBs at shoulders, squat and pause at bottom of squat before rising)
  2. Squat w/ pulse (repeat #1 with one pulse at bottom of squat)
  3. Full range high squats
  4. 30 second rest
  5. Repeat #1-4

Triset 6: (8# DBs)

  1. Seated double arm lateral raises
  2. Standing alternating single arm lateral raises
  3. Partial lateral raises (only raise DBs halfway)
  4. 30 second rest
  5. Repeat #1-4

Triset 7: (30# DBs)

  1. 1/2 rep RDL (lower to bottom of deadlift but only raise halfway)
  2. 1.5 rep RDL (lower to bottom of deadlift, raise halfway, lower to bottom of deadlift then raise all the way)
  3. Full range RDL
  4. 30 second rest
  5. Repeat #1-4

Triset 8: (15# DBs)

  1. Hammer curls
  2. Traditional bicep curls (palms up)
  3. Cheat alternating curls (alternating bicep curls, you use momentum to get the DB up but still lower slowly)
  4. 30 second rest
  5. Repeat #1-4

Finisher: (body weight/no recoveries)

  1. Bulgarian lunge pulses (30 seconds)
  2. Hold at bottom of Bulgarian lunge (30 seconds)
  3. Full range Bulgarian lunge (30 seconds
  4. Repeat 1-3
  5. Alternating jump lunges

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


8 thoughts on “FORCEFUL Full Body Workout – Triset Drop Sets | EPIC Heat – Day 19

  1. I did this one today. I got to use my new 10kg (22 lb) weights for the heavier exercises. They turned out to be just right, although on the RDLs I probably could have gone heavier. ☺️

    Liked by 1 person

    1. I love my 16.5 pound dumbbells. I am so glad I got them. I think it will help me bridge the gap to heavier weights for my shoulders, biceps and triceps. With my plate weights I can make my 15s into 17.5s and I have 18s. With the plate weights on my 16.5s I can make them 19s. Maybe one day I can creep my way up to 20s. Maybe. That seems like a lot (for me) but I love having small increments for smaller muscle groups.


  2. This week I’ve been doing most of Heather’s new Glow Up workouts and then supplementing with targeted workouts from Caroline. I did the back and biceps with the band today. You asked me to let you know how it was. It was just ok. Her sound quality was terrible and you really have to skip past the first few minutes where she goes on about how to use the band. (To her credit, she flashes a note up at the beginning telling you to skip to 2:32 to start the workout.) Only one exercise was for biceps. It was fine from a content and “burn” standpoint and is a decent choice for a travel workout but not one I’ll be using at home.

    Liked by 1 person

    1. I actually have that one scheduled for Saturday (the back/band workout). I plan to do Heather’s Glow Up workouts eventually. One or two of them in July but most of them probably in August. I am trying to get through a lot of Caroline’s band workouts before I go on vacation in August so I know which ones are useable. I had already previewed the back/band one and knew it would probably not be useable for a vacation due to having to anchor the band high. I am looking forward to that aspect since we installed hooks in the wall of our home gym specifically for band workouts. I hardly ever use them!


      1. Oh yeah! I have a fit tower I bought for Cathe’s workouts and should have used it for the straight arm pulls but I got lazy and didn’t set it up. So what I did instead was to put the band around the back of my neck, choke up some and go through the exercise. When I squeezed and paused at the top it was most effective but still not ideal.

        Liked by 1 person

      2. You know–that really is the problem. Too many great workouts and not enough time to do them all. I love trying all of these new workouts but I also love my Fit Tower which I haven’t touched in ages. I know I will eventually return to Cathe’s Fit Tower workouts but it makes me sad it is currently relegated to the corner of the room, unused.


      3. Yeah I really love her turbo barre workout especially. Hey, maybe I’ll sneak that one in next week! 😁


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