Caroline Girvan 2026- sore but still scrolling.

[BigButtons]

New thread!

I’ve got nowhere to store a barbell. I use a 24kg kettlebell for hip thrusts, which is ok with a cushion underneath. I did day 15 of Play today - the pyramid one - quite enjoyed it. It was 30 - 45 - 60 though, isn’t it usually 20 - 40 - 60? Usually I can work out my reps - 5 in round one, 10 in round two, 15 in round 3. This was more 8-12-16!

I think day 14 yesterday (hundreds of rows) must have used the abs a lot. I’ve had a lingering cough since Christmas and my abs are hurting every time I cough today. 😩

Her current programming includes a lot of thrusts/bridges (three times a week like Bret Contreras) but unlike him she doesn't have 3-4 minutes rests and untimed breaks between exercises. Her transitions are quick (30-45 seconds typically) so if you're having to load up your lap with dumbbells it's frustrating and actually impossible trying to keep up. Also, I have long thighs so could get up to 55kg of dumbbells on there but it was awkward and unstable.

The barbell is a pleasure to use.

I just did Day 23 Play glutes and am not sure why the weights were so relatively low (for her). It wasn't that challenging as scheduled compared with other workouts of hers I have done recently with the exact same exercises. Feels as though this is not a program you would get stronger with. I don't love Intent tbh but at least the built-in progressive overload was pretty plain to make out. Also did Day 19 Play (10x10 back and biceps) in the last few days and absolutely hated it. 10 sets of pullovers just left my triceps and elbow tendons tingling, was mentally arduous and didn't seem to hit the lats or chest particularly better than 3x sets would have. My fault for persisting. Next time I hate a workout that much (it's been a while) I'll bow out.

@Gobacktotheworld2i have golfers elbow and that workout would have been very painful for me! I took one look and thought it would be boring and reading a couple of comments this confirmed it! I agree, I’m not sure Play is a great one for strength gains. PE was best for me. Play just seems to be a bit all over the place, I get that Caroline wants to make the workouts more “fun” (cough) but with the different training formats you are right, it’s complicated to see progression.

@Gobacktotheworld2 that 10x10 left me really sore for days- Like proper worked out sore. But I love a 10x 10 and complexes and emoms. i know they are like marmite though, you wither love or hate. I cannot stand circuits, I hate them. I like to do the move and be done with it.
I am literally hobbling round the house after that heat day 11 glutes and hammies. I can't even bear the thought of stretching . Bloody love heat. I was swearing at her during this session . 30 mins, in and out, bang, done, no faffing.

@samthebordercollie I disagree really. play is a bit like the epics and I saw amazing progress with those . What matters is going to failure imo. The sessions that are the most effective are the ones that you do after all!

@BigButtonsfair enough, I haven’t done a lot of the Play workouts so can’t really comment. But the ones that I have done have not been nearly as intense either volume or intensity wise as the Epics or Beastmode, Unleash, Intent or PE on the app.

@samthebordercollie they're interesting. I have found them not as intense as the epics- nothing is tbf, but they have been sneaky. They didn't feel hard at the time but I have had certain session come days later and bite me on the bum. For me I( my head and body) respond best to variety of training styles. My body gets used to the styles of progs such as intent, unleash and doesn't respond so much. When i mix things up, that is why the magic happens for me. Our bodies all respond differently I guess?

@BigButtonsdefinitely!

Yeah I find it interesting how we all respond differently to the same exercises, even though we’re all clearly fit and healthy. Lots of nature and nurture at work in our preferences.

I have found some play sessions quite hard work, and some a bit boring.
I dont like rear delt flies,sweeps and whatever else she calls them,they dont feel comfortable and so tedious.
I groan eveeytime I see them so going to sub them out in future I think.
I do have to pause or drop down in weight on some moves,i think it's because im not used to the longer work time..but this seems to be the way now?
Either that or I am a weakling 🤣🤣🤣

Play is indeed varied and that is a good thing! Some of the workouts are ones I will return to soon- so far that's days 4, 9, 13 and 15 of Play for me. Some got skipped, but I have only done and hated one: Day 19. It's not bad to have found four favourites in the first half of a program, is it?

I still agree with you Sam though. A lot of trainers change their programming / training blocks every month or even week as a way of disguising the lack of progressive overload, so you are lifting 20kg for squats in January and 20kg for squats in December. Caroline doesn't do that, but still Play doesn't seem as effective as Intent or Max with their weekly mixing in of consciously heavy days with lighter ones. I don't think she has had her barbell up at 78kg yet in Play, has she? It's all been kind of mid? Must give PE another whirl now my new barbell will make supersetting hip thrusts somewhat doable!

Tess, rear delt work sucks. 😆 I often skip those (back rows probably hit them anyway) and things like front raises (which are probably redundant if you're doing shoulder press, chest press and all that). Caroline has terrific shoulders but I must wait for a less lazy lifetime for those. 🎻

@Gobacktotheworld2 the barbell was only that heavy on unleash I think. There are many ways to get progressive overload though- increasing weight being one of them. I much prefer volume work as a method. I find this naturally increases my strength anyway. Going to failure is going to failure.
Using the heat session as an example from yesterday. I matched her weights- that is not something I would have been able to do say a year ago .
I am more concerned about protecting my joints and tendons now than increasing my weights must be said. I rather think that she is as well?

Ah thanks guys, sadly I also have no room for a barbell. Was wondering if it's even worth doing just with some dumbbells but suppose is better than nothing!!

Oh she definitely had her barbell at 78kg again in IronPro recently, though she hasn't gone higher AFAIK.

DryIce definitely worth it-- though her YouTube programs seem to me a lot better for getting value out of your dumbbells. Late last year I moved house and only had 2x5kg and 2x10kg for about two months and got great workouts with Heat, Tempo week and Epic II off youtube.

I’m finding rear delt flies/sweeps much easier since I discovered sitting on the edge of my bench with feet resting on weights. I think my tummy was squashing against my legs making them uncomfortable!

@Minesril I will try that! I just find holding that position for so long uncomfortable and I feel this need to look up to see what's going on haha(usually far to long left still on the timer)

I always stand and bend of for rear delts etc- I get far better rom.

I did a Fuel all-body today. Just wanted to do a workout where you move around a bit more. Must get back to Play tomorrow but I don't find it as much fun, even with the radio on to distract me.

This is the hardest for me. Always found it kind of useless from a functional POV but found myself doing the exact same motion when clapping out the dried mud off a DC's PE trainers last night lol must have looked a berk.

Abra I did Fuel Day 25 ( cardio) first thing, just doing normal burpees instead of one handed. So energising and the colours are so cheerful, the music also motivating! If I do weights tonight it'll be something boring but chill from IronPro.

Oh I think that’s the one I did! The 30 minutes went by very quickly.

I did Play day 23 drop it legs, really enjoyed it but swapped sissy squats for elevated squats with 2 x 10kg and stability ball roll outs for RDLs and used 2 x 10kg for the curtsey lunges instead of one. And I still wasn’t a sweaty mess at the end like the commenters on the workout. It was a lot easier than the quad workouts on PE.
im puzzled why she said in her preamble to Play that it was definitely only for intermediate/advanced lifters 🤔

Perhaps she believes her own hype, who knows?

I’m okay with rear delts and sissy squats, think the yoga has been doing me good.

I did day 24 this morning before work and enjoyed it. I had my coffee delivered half way through and still had time to walk the dogs after. Maybe six am starts are my key to a new level of productivity! Although it does mean I’m already thinking of eating some of the tiramisu currently sitting in the fridge waiting for me.

just thinking back, my knee has been a bit sore since the leg day the other day so maybe the sissy squats are not as ok as I think they are at the time.

Hope the knee is better Fibrous. My elbows have only just unjanked themselves from those 10x10 pullovers on Day 19 last weekend.

Did a full body Chris and Edi using just one 15kg dumbbell. It was pretty good but not quite at Caroline's intensity (it could be upscaled if you used more of a range of weights but I was feeling lazy; its hot here). I used a kettlebell for the dumbbell swings but otherwise followed it exactly.

Matthew A's mind would be blown to see other trainers stealing Caroline's exclusive to cgx word, contralateral.;)