Popular Fitness Personality Cass Martin Is Known for Her Heavy Lifting Approach & Bodybuilder Physique

Cassandra Martin, popularly known as Cass Martin, is a fitness enthusiast and impressive female bodybuilder. Similarly, like any pro athlete, she also started her fitness journey in her 20s by getting inspired by looking at fitness models like Jamie Eason, Dana Linn Bailey, and some others through fitness magazines.

cass martin workout routine

Cass has continuously grown and adapted to a fitness lifestyle by following a healthy diet and hard work ethic. As a result, she has millions of followers, along with some inspiring women globally, to build an impressive physique of their own.

Cassandra, As Construction Worker

Though Cassandra was naturally lean while growing up, she wasn’t into fitness initially. However, she wasn’t like other teenage girls either and was into sports and hobbies that were more commonly associated with boys her age. But, after graduating from college, she started working as a full-time construction worker with her boyfriend.

Inspiration for Cassendra

She has always been aware of the fitness industry because of her partner’s interest in it. However, she got her deep desire to sculpt her dream physique after looking at female bodybuilding icons like Jamie Eason on the magazine’s cover.

It was the very first Cassandra had seen a muscular female physique, and she immediately inspired her to become like one. Further, she envisioned building a physique like one at 23 and even joined the gym.

Further, with her hard work, determination, and support of her fitness-obsessed boyfriend, Cassandra succeeded in getting serious results about her body. Similarly, if you want to know about the workout routine of Cassandra Martin, then keep reading.

Cass Martin’s Workout Routine

Cassandra likes to work out six days a week using heavy weights and believes in pushing her limits. She mixes her workout so her body doesn’t get used to with the workout routine and likes doing a variation. For instance, sometimes she may do 3 to 7 reps in sets of 4, and sometimes she would go with 12 – 14 reps.

She likes training her individual muscle every day. Similarly, she works through 4 different exercises per session and occasionally adds superset. Nonetheless, below is on such Cass Martin’s workout routine that you can look upon:

Monday – Quads & Calves

BB Back Squats48 – 10
Hack Squats415 – 20
BB Front Squats48 – 10
Leg Press415 – 20
Seated Leg Extensions415
Seated Calf Raises420 – 30

Tuesday: Chest

Flat BB Bench Press46 – 8
Incline BB Bench Press48 – 10
Incline DB Flys48 – 10
DB Flys310 – 12
Cable Flys312 – 15

Wednesday – Back

Wide Grip Pull – Ups4Till Failure
Wide Grip Pulldowns412 – 15
Bent Over BB Rowing410 – 12
T – Bar Rowing48 – 12
1 – Arm DB Rowing410 – 12
Seated Cable Rowing410 – 12
BB Deadlifts45 – 8

Thursday – Glutes, Hamstrings & Calves

Lying Leg Curls412 – 15
Seated Leg Curls412 – 15
Walking Lunges412 – 15
Romanian Stiffed Leg BB Deadlift412 – 15
Glute Kickbacks412 – 15
Standing Calf Raises420 – 30

Friday – Shoulders

DB Side Lateral Raises410 – 12
Front Lateral Raises410 – 12
Military Press410 – 12
1 Arm Lateral Raises410 – 12
Bent Over DB Deltoid Raises410 – 12
Reverse Pec Deck Fly 412 – 15
1 Arm Cable Side Lateral Raises412 – 15 

Saturday – Arms

Straight Bar Curls410 – 12
EZ Bar Curls412 – 15
Alternate DB Curls415
Rope Curls412 – 15
Straight Bar Curls412 – 15
Machine Dips412 – 15
Skull Crushers48 – 10
Lying DB Triceps Extensions412
Close Grip Triceps Pushdowns312 – 15
Rope Pushdowns312 – 15

Sunday – Rest Day

Lifting Heavy Weights

After getting into the bodybuilding world, she becomes aware of bodybuilding legends. For instance, Ronnie Coleman’s weightlifting video inspired her more. Further, by getting fascinated by the charisma and strength of Ronnie Coleman, she started lifting heavy, and lifting heavy weights even became one of her major goals too

Cass Martin’s Diet Plan

Cassandra’s diet usually contains five to six meals daily to keep herself energetic and her metabolism high. However, she doesn’t go with high carbs and likes to do lean bulking. And one such diet plan of hers is as below:


Meal 1:

Meal 2:

Meal 3:

  • Protein Shake

Meal 4:

  • Steak
  • Rice
  • Asparagus

Meal 5:

  • Protein Shake


  • Whey Protein
  • Multi-Vitamin

Wrapping Up

Every athlete gives some lessons, and she’s no different. From Cass, we can learn that you don’t have to stick with the stereotypes of what a feminine is all about, nor there’s any need to follow normal societal norms. Instead, go behind what interests you. Lastly, if you have questions about Cass Martin’s workout routine or diet plan, here we’ve covered one. We hope it proves helpful.

Satinder Chowdhry Avatar

Satinder Chowdhry