Beast Mode Activated: Cass Martin Talks With – Fitnessnacks

    Quick Stats:

    Age: 27
    Height: 5’5″ – 165 cm
    Weight: 135 lbs – 61 kg

    How did you get started with bodybuilding?

    About four years ago, I saw some fitness magazines and that got me interested in bodybuilding. I saw a few girls like Jamie Eason and Dana Linn Bailey and thought it would be really cool to look like them.

    Once I started training and seeing results, I became addicted, and the rest is history!

    Hardcore Training Footage

    Where does your motivation come from?

    My motivation comes from within. I have always had the desire to better myself in every aspect of training. When I began to become involved on social media, I started receiving such an overwhelming following and so much support; it really inspired me to keep going.

    I just love knowing that I am helping to motivate others reach their goals too.

    What workout routine has worked best for you?

    When it comes to my training, the basic movements have worked best for me. I like to use a lot of free weights, and I tend to mimic the training styles of my favorite bodybuilders. Currently, I train one body part a day, once a week with the exception of my legs. I hit my legs twice a week.

    Full Routine:

    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

    If you had to pick only 3 exercises what would they be and why?

    1. Back Squats: I squat every week with no exceptions! Back squats are the best exercise for me because they have really helped build my legs and glutes.
    2. Deadlifts: Deadlifts bring so many muscles into play, and they are a great tester of my strength.
    3. Bench Press: The bench press has helped me build a balanced upper body, and it’s one of my favorite lifts.

    What is your secret to your incredible arm development?

    There is really no secret; I would have to say just consistency and intensity! I train my biceps first and then I hit my triceps.

    I use fairly heavy weights, and I prefer to stick to higher rep ranges.

    What is your diet like?

    My diet is fairly basic, and I keep it very consistent. I like to eat lots of carbs. I also like to include a variety of red meats.

    Daily Diet:

    • Meal 1: 2 cups Oatmeal
    • Meal 2: 2 ounces Turkey Sausage, 2 Whole Eggs, 4 Egg Whites and 1 cup Oatmeal
    • Meal 3: 1 scoop Protein
    • Meal 4: 5 ounces Ground Beef, 2 cups Jasmine Rice and 1 cup Broccoli
    • Meal 5: 1 scoop Protein
    • Meal 6: 6 ounces Sirloin Steak, 2 cups Jasmine Rice and 1 cup Asparagus Spears

    What’s the one food you couldn’t live without, and how do you handle food cravings?

    Probably steak; I couldn’t live without it because I love eating red meat.

    If I am craving something I’ll usually just eat it! (Laughs)

    Do you prep your meals and if so how long does it take?

    Unlike most athletes, I don’t normally take one day out of the week to prep everything! I prefer to keep my meals a little fresher by prepping my meals about every three days.

    After three days, I start all over again; it usually takes me an hour or so to get all of my food prepping done.

    What is your supplementation like?

    • Protein
    • Pre Workout Stimulant
    • Intra Workout
    • Multivitamin

    What are your hobbies and interests outside of the gym?

    Outside of the gym I enjoy our construction projects. I also like to spend time on the shooting range with firearms.

    Favorite Quote:

    “Nothing worth having comes easy; work hard!”

    Social Media:


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