Cass Martin’s Workout Routine & Diet Plan

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

Exercise Sets Reps
BB Back Squats 4 8 – 10
Hack Squats 4 15 – 20
BB Front Squats 4 8 – 10
Leg Press 4 15 – 20
Seated Leg Extensions 4 15
Seated Calf Raises 4 20 – 30

Tuesday: Chest

Exercise Sets Reps
Flat BB Bench Press 4 6 – 8
Incline BB Bench Press 4 8 – 10
Incline DB Flys 4 8 – 10
DB Flys 3 10 – 12
Cable Flys 3 12 – 15

Wednesday – Back

Exercise Sets Reps
Wide Grip Pull – Ups 4 Till Failure
Wide Grip Pulldowns 4 12 – 15
Bent Over BB Rowing 4 10 – 12
T – Bar Rowing 4 8 – 12
1 – Arm DB Rowing 4 10 – 12
Seated Cable Rowing 4 10 – 12
BB Deadlifts 4 5 – 8

Thursday – Glutes, Hamstrings & Calves

Exercise Sets Reps
Lying Leg Curls 4 12 – 15
Seated Leg Curls 4 12 – 15
Walking Lunges 4 12 – 15
Romanian Stiffed Leg BB Deadlift 4 12 – 15
Glute Kickbacks 4 12 – 15
Standing Calf Raises 4 20 – 30

Friday – Shoulders

Exercise Sets Reps
DB Side Lateral Raises 4 10 – 12
Front Lateral Raises 4 10 – 12
Military Press 4 10 – 12
1 Arm Lateral Raises 4 10 – 12
Bent Over DB Deltoid Raises 4 10 – 12
Reverse Pec Deck Fly  4 12 – 15
1 Arm Cable Side Lateral Raises 4 12 – 15 


Saturday – Arms

Exercise Sets Reps
Straight Bar Curls 4 10 – 12
EZ Bar Curls 4 12 – 15
Alternate DB Curls 4 15
Rope Curls 4 12 – 15
Straight Bar Curls 4 12 – 15
Machine Dips 4 12 – 15
Skull Crushers 4 8 – 10
Lying DB Triceps Extensions 4 12
Close Grip Triceps Pushdowns 3 12 – 15
Rope Pushdowns 3 12 – 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

    Satinder Chowdhry

    Satinder Chowdhry is the founder, gym enthusiast & regular contributor at who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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