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Cass Martin Workout Routine

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Cass Martin's Workout Routine & Diet

What does Cass Martin’s workout routine look like?

Cass Martin is a popular fitness personality who is known for her heavy lifting approach and bodybuilder physique. 

With a balanced and clean diet and a hard work ethic, she shows a continuous thirst for the fitness lifestyle. Martin has won the hearts of millions of followers. 

Within this article, we’ll discuss Cass Martin’s workout routine, diet, and supplements: 


Current Stats

  • Height: 165 cm – 5’5″
  • Weight: 61 kg – 135 pounds 
  • Age: 30 years old 
  • Birthday: 1990 
  • Accolades: Cass Martin YouTube Channel 


Workout Principles

Cass Martin works out 6 days per week with heavyweight and she will mix her workouts so her body doesn’t get used to a certain routine. She normally hits 3-7 sets and 12-15 reps. 


Cass Martin Workout Routine 

When it comes to her workout regimen she uses a lot of basic movements. She likes to use a lot of free weights and tend to mimic the training styles of her favorite bodybuilders.

Martin trains one body part each day with the exception of the legs, she hits her legs twice a week. 

Here is Cass Martin’s workout routine: 


Monday: Quads and Calves

On Monday, Cass Martin hits a quads and calves routine by doing a total of 6 different exercises.

Here is Cass Martin’s quads and calves routine: 

1. Back Squats (4 sets, 8-10 reps)

2. Hack Squats (4 sets, 15-20 reps)

3. Front Squats (4 sets, 8-10 reps)

4. Leg Press (4 sets, 15-20 reps)

5. Seated Leg Extensions (4 sets, 15 reps)

6. Seated Calf Raises (4 sets, 20-30 reps) 


Tuesday: Chest

On Tuesday, Martin performs a chest routine by doing a total of 4 exercises.

Here is Cass Martin’s chest routine: 

1. Flat Bench Press (4 sets, 6-8 reps)

2. Incline Bench Press (4 sets, 8-10 reps)

3. Incline Dumbbell Fly’s (3 sets, 10-12 reps) 

4. Cable Fly’s (3 sets, 12-15 reps)


Wednesday: Back

On Wednesday, she performs 7 different back exercises with an average of 4 sets and 10 reps.

Here is Cass Martin’s back routine:  

1. Wide Grip Pull-Ups (4 sets to failure)

2. Wide Grip Pulldowns (4 sets, 12-15 reps)

3. Bent-Over Barbell Rows (4 sets, 10-12 reps)

4. T-Bar Rows (4 sets, 8-12 reps)

5. One-Arm Dumbbell Rows (4 sets, 10-12 reps)

6. Seated Cable Rows (4 sets, 10-12 reps)

7. Deadlifts (4 sets, 5-8 reps) 


Thursday: Glutes, Hamstrings, and Calves

On Thursday, she performs a glutes, hamstrings, and calves routine by doing a total of 6 different exercises.

Here is Cass Martin’s glutes, hamstring, and calves routine: 

1. Lying Leg Curls (4 sets, 12-15 reps)

2. Seated Leg Curls (4 sets, 12-15 reps)

3. Walking lunges (4 sets, 12-15 reps)

4. Romanian Stiff-Legged Deadlifts (4 sets, 12-15 reps) 

5. Glute Kickbacks (4 sets, 15 reps) 

6. Standing Calf Raises (4 sets, 20-30 reps) 


Friday: Shoulders

On Friday, Martin performs a shoulders routine by doing 7 exercises.

Here is Cass Martin’s shoulders routine: 

1. Side Lateral Raises (4 sets, 10-12 reps)

2. Front Raises (4 sets, 10-12 reps)

3. Military Press (4 sets, 8-10 reps)

4. Single-Arm Lateral Raises (4 sets, 10-12 reps)

5. Bent-Over Raises (4 sets, 10-12 reps)

6. Pec Dec Fly’s (4 sets, 12-15  reps)

7. Single-Arm Side Lateral Cable Raises (4 sets, 12-15 reps) 


Saturday: Arms

On Saturday, she hits an arms routine by doing a total of 10 exercises with an average of 4 sets and 12 reps.

Here is Cass Martin’s arms routine: 

1. Straight Bar Curls (4 sets, 10-12 reps)

2. EZ-Bar Curls (4 sets, 12-15 reps) 

3. Alternating Curls (4 sets, 15 reps)

4. Rope Curls (4 sets, 12-15 reps)

5. Straight Bar Curls (4 sets, 12-15 reps)

6. Machine Dips (4 sets, 12-15 reps) 

7. Skull Crushers (4 sets, 8-10 reps)

8. Lying Dumbbell Extensions (4 sets, 12 reps) 

9. Close Grip Pushdowns (3 sets, 12-15 reps)

10. Rope Pushdowns (3 sets, 12-15 reps) 


Sunday: Rest

On Sunday, Cass Martin rests. 


Cass Martin Diet

Cass Martin normally eats 5-6 meals each day to keep her body fueled and her metabolism high.

Martin keeps her carbs to a minimum and she follows a lean and bulking diet that features a lot of red meat and green vegetables. 

Here is Cass Martin’s diet: 


1. Breakfast

  • Eggs 
  • Beef burger 


2. Lunch

  • Turkey sausage 
  • Oatmeal 


3. Snack

  • Protein shake 


4. Dinner 

  • Steak 
  • Rice
  • Asparagus


5. Snack 

  • Protein shake 



Cass Martin uses the following supplements to help fuel her gains: 



Something that we can learn from Cass Martin is that you don’t have to stick to the stereotypes of what is feminine, and you shouldn’t follow what’s normal in society. 

What do you think about Cass Martin’s workout routine and diet? Leave a comment below. 

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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