We progressively overload everything.
All of it.
functional movements, classic strength training, bodybuilding, conditioning, and mobility
We develop strength, resilience, and the readiness to take on anything life throws your way.
At Epoc Studios, we follow a hybrid approach to strength training – blending functional movement with progressive overload to help you build real, lasting strength. Our programming is structured and repeatable, giving you the opportunity to track your progress, lift heavier, and move with more confidence week after week.
Every class is designed with intention, and every rep builds toward a stronger you.
Start Tracking
Take a Moment to Download our Tracking App and Read Through Some Best Practices
Download SugarWod
Download SugarWod on your phone by clicking here (or searching for it in the app store), Create an account and make Epoc Studios your home gym.
How Many Reps Should I aim for?
It depends. The key is training close to failure, meaning you should stop each set with only a few reps left in the tank—this is called Reps in Reserve (RIR).
When lifting something heavy enough, you’ll eventually reach a point where you physically can’t complete another rep. That’s how we ensure the muscles are being challenged. The rep range you choose should match your goal:
- Strength (4–6 reps, 0–3 RIR): Heavy weights, low reps, maximal force output.
- Hypertrophy (8–12 reps, 1–3 RIR): Moderate weight, muscle growth focus, longer time under tension.
- Weight Loss/Endurance (10–20 reps, 1–2 RIR): Lighter weights, higher reps, increased heart rate for calorie burn.
No matter your goal, push yourself within the right rep range while leaving only a couple of quality reps in the tank!
What Sort of Progress Should I Expect?
If you’re new to training, expect faster gains as your body adapts, while seasoned lifters will see slower but steady progress. By your second time doing a workout, aim to push for an extra rep or two per set. By your third or fourth time, focus on matching or exceeding your first-day reps, but with a heavier weight. Tracking these small wins in SugarWOD keeps you progressing and ensures long-term results! 💪🔥
Remember, Strength Training is exactly that – Training! So we are teaching our body to adapt to a new movement and to overcome the stress of the weight. Read on to see how this breaks down within our 4-week programs.
Weeks 1-4: Understanding the Learning Process
🧠 Week 1 – Cognitive Phase
- Expect to spend time learning movement patterns and understanding your baseline weights/reps.
- Focus on proper form and finding a challenging but manageable weight.
🔄 Weeks 2-3 – Associative Phase
- Movements will start feeling more natural, and you’ll gain confidence in your numbers.
- Begin refining technique while making small, strategic increases in weight or reps.
🔥 Week 4 – Autonomous Phase
Expect measurable improvements in strength, endurance, and overall performance.
By now, lifts should feel more automatic, allowing you to push your weights and numbers up.
Our Classes
Full Body Strength + Conditioning
A 10-exercise circuit that keeps you moving while building functional strength through compound movements. It’s a well-rounded workout to get your whole body firing, inside and out.
Lower Body Strength
Focus on heavy compound lifts for power, complemented by accessory and prehab exercises to target those key muscles and give you enough recovery time between sets for maximum gains.
Upper Body Strength
Exactly like Lower Body, but for the chest, back, shoulders, and arms. Build upper body muscle and strength with a combination of heavy lifts and accessory moves, making sure you hit the right muscles for full development.
Epoc X
This one’s for the athlete in you. Four power movements in an EMOM (Every Minute On the Minute) format, followed by a 1:1 work-to-rest Tabata session with coordination and athletic movements. Finish off with dynamic core exercises to tie it all together. Power, agility, and endurance—check, check, check.
Arms and Abs
Hit all five heads of the biceps and triceps, in traditional and non-traditional ways + targeted ab exercises to sculpt and define your core. You’ll be beach-ready in no time—hello, summer bod!
Stretch
Take 50 minutes to decompress and recover with foam rolling and various stretching techniques. Whether you’ve crushed a workout or been at a desk all day, this class helps you relax and recover.