Cassandra (AKA. Cass) Martin is well known for her heavy lifting approach, and bodybuilder physique. With her partner as her very own personal trainer, she’s managed to build a name for herself with a huge following on social media.
With a healthy diet and a hard work ethic, Cass shows a continuous thirst for the fitness lifestyle. She’s won the hearts of millions of followers, along with inspiring women world-wide to build a powerful physique of their own.
Cass had always been aware of the fitness industry due to her partner’s keen interest in it. However, she only found the desire to sculpt her dream physique after seeing female bodybuilding icon, Jamie Eason, on the cover of a magazine.
This was the first time she’d seen a muscular female physique, and immediately, she became inspired to get lean, and gain muscle mass. At this point, Cass set her sights on building a figure similar to her fitness icon’s body – at the age of 23, she began training in the gym.
Through hard work, determination, and the help of her fitness-obsessed boyfriend, Cass made serious progress to her figure.
Lifting Heavy Weights
After venturing into the world of bodybuilding, it wasn’t long until Cass had become aware of the legends of the sport. She saw a video of Ronnie Coleman lifting weights and was inspired by the brute force of the Mr. Olympia legend.
Becoming fascinated by Ronnie’s strength and charisma – she knew that she wanted to increase her lifts. It was at this point, when Cass began training with heavier weights to achieve her new goal.
A couple of months later, Cass’ fascination for bodybuilding had peaked – she’d fallen in love with working out.
She began following the journey of fitness athletes on social media in her spare time – Cass was motivated by the intense training sessions of other fitness models, and how they managed to retain their femininity during their workouts.
She began to idolize female athletes such as Dana Linn Bailey – respecting how Dana presented herself, not needing to expose herself sexually, but purely through her training in the gym and work ethic.
For the next year, Cass continued to develop her physique. After realizing her goal of building a powerful figure, it wasn’t long until she was recognized for her aesthetics
Cass’s routine looks something like this:
Monday – Quads & Calves
Back Squats 4 x 8-10
Hack Squats 4 x 15-20
Front Squats 4 x 8-10
Leg Press 4 x 15-20
Seated Leg Extensions 4 x 15
Seated Calf Raises 4 x 20-30
Tuesday – Chest
Flat Bench Press 4 x 6-8
Incline Bench Press 4 x 8-10
Incline Dumbbell Fly’s 3 x 10-12
Cable Fly’s 3 x 12-15
Wednesday – Back
Wide Grip Pull Ups 4 x Failure
Wide Grip Pulldowns 4 x 12-15
Bent-Over Barbell Rows 4 x 10-12
T-Bar Rows 4 x 8-12
One-Arm Dumbbell Rows 4 x 10-12
Seated Cable Rows 4 x 10-12
Deadlifts 4 x 5-8
Thursday – Glutes, Hamstrings & Calves
Lying Leg Curls 4 x 12-15
Seated Leg Curls 4 x 12-15
Walking lunges 4 x 12-15 (per leg)
Romanian Stiff Legged Deadlifts 4 x 12-15
Glute Kickbacks 4 x 15 (per leg)
Standing Calf Raises 4 x 20-30
Friday – Shoulders
Side Lateral Raises 4 x 10-12
Front Raises 4 x 10-12
Military Press 4 x 8-10
Single-Arm Lateral Raises 4 x 10-12
Bent-Over Raises 4 x 10-12
Pec Dec Fly’s 4 x 12-15 (Superset)
Single-Arm Side Lateral Cable Raises 4 x 12-15
Saturday – Arms
Straight Bar Curls 4 x 10-12
EZ-Bar Curls 4 x 12-15
Alternating Curls 4 x 15 (each arm)
Rope Curls 4 x 12-15 (Superset)
Straight Bar Curls 4 x 12-15
Machine Dips 4 x 12-15
Skull Crushers 4 x 8-10
Lying Dumbbell Extensions 4 x 12
Close Grip Pushdowns 3 x 12-15
Rope Pushdowns 3 x 12-15
Sunday – Rest
Cass aims to eat up to 6 meals per day, keeping her body fueled, and her metabolism high. While cutting body fat, she eats very clean, keeping her carbs to a minimum.
However, most of the time, Cass follows her lean bulking diet – regularly consuming high amounts of carbs, red meat, and green vegetables.
Cass’s bulking diet looks like this:
Breafast – 2 full eggs, 4 egg whites and 4oz beef hamburger
Snack – 2 ounces Turkey Sausage, 2 Whole Eggs, 4 Egg Whites and 1 cup Oatmeal
Lunch – 1 scoop Protein
Snack – 5 ounces Ground Beef, 2 cups Jasmine Rice and 1 cup Broccoli
Dinner – 1 scoop Protein
Snack – 6 ounces Sirloin Steak, 2 cups Jasmine Rice and 1 cup Asparagus Spears
While cutting bodyfat, Cass follows this diet:
Breakfast – 2 cups of oatmeal
Snack – 2 full eggs
Lunch – Turkey sausages and green vegetables
Snack – Eggs and turkey sausages
Dinner – 2 full eggs
Pre Workout Supplement