Cass Martin is a social media influencer and fitness star who has gained popularity due to her bodybuilding style of training and physique, while managing to keep her feminine appearance. This is how she went from a construction worker to one of the most recognizable faces in fitness today.
Cass Martin
(Fitness Model, Trainer, Social Media Star)
| Full Name: Cassandra “Cass” Martin | ||
| Weight | Height | Age |
| 125-135lbs (56.7-61.2kg) | 5’5″ (165cm) | 34 years |
| Date of Birth | Era | Nationality |
| May 27th, 1990 | 2010, 2020 | American |
Early Life
Growing up, Cass Martin always had a pretty lean physique, especially for someone who never had a serious athletic background. She also found interest in areas of life that most girls do not enjoy, finding love working with her hands and liking activities that center more towards a male audience. That is why it was not particularly surprising to those who knew her, that she began working in construction after earning her degree in college.
It was during this time as a construction worker that Cass met the man who would go on to be her boyfriend, Martin. He had a large involvement in the fitness world, working as a personal trainer, and he introduced her to the gym life. At 23 years old and inspired by bodybuilders like Dana Linn Bailey and Jamie Eason, she made the decision to work on building her physique and sculpt herself after these athletes. Luckily for her, she had a personal trainer on call to help her reach these goals.
Cass Martin – Modeling Career
It was not long before Cass Martin began showing serious and rapid growth to her frame. Using bodybuilding-centric exercises she was able to pack on the muscle mass in a quick way, while also increasing her strength. Right away the results were evident, as she showed a pension for training and nutrition.
As she started seeing results, Martin decided to start and Instagram page just to track her progress. However things began to quickly pick up from there, as many people started to be attracted to her seemingly inexplicable strength and phenomenal physique, combined with her feminine appearance. Her social media following has since surpassed 2 million on Instagram, where she uses her platform to offer inspiration and fitness tips, making her one of the most popular fitness stars in the world.
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It was around the start of her growing popularity on Instagram that Cass started experimenting with more of a strength training approach. She began to enjoy and long after the power that she saw in others, so she adjusted her training to increase her power as much as she was building her body. This has resulted in her lean but shredded physique, and it also allows for some pretty incredible feats of strength from time to time.
As is often the case when fitness models stars gain popularity, a ton of sponsorships and modeling gigs have come her way. Over the years, Cass has worked with companies ranging from NOCCO supplements, to Gallon Gear, and Barbells USA. This, paired with her role as a personal trainer has kept her busy any time that she is not working hard in the gym.
Cass Martin – Training Regimen
When it come to her training, Cass Martin likes to take what she refers to as a “powerbuilding” approach training. This is combining the best parts of bodybuilding and powerlifting workouts, allowing her to simultaneously bulk up with mass and increase her strength. She will typically work out once a day, six days a week, also staying fit through the rigorous work on construction sites.
This is how her training split breaks down:
Monday (Quads and Calves)
- Back Squats: 4 sets/8-10 reps
- Hack Squats: 4 sets/15-20 reps
- Front Squats: 4 sets/8-10 reps
- Leg Press: 4 sets/15-20 reps
- Seated Leg Extensions: 4 sets/15 reps
- Seated Calf Raises: 4 sets/20-30 reps
Tuesday (Chest)
- Flat Bench Press: 4 sets/6-8 reps
- Incline Bench Press: 4 sets/8-10 reps
- Incline Dumbbell Fly’s: 3 sets/10-12 reps
- Cable Fly’s: 3 sets/12-15 reps
Wednesday (Back)
- Wide Grip Pull Ups: 4 sets to failure
- Wide Grip Pulldowns: 4 sets/12-15 reps
- Bent-Over Barbell Rows: 4 sets/10-12 reps
- T-Bar Rows: 4 sets/8-12 reps
- One-Arm Dumbbell Rows: 4 sets/10-12 reps
- Seated Cable Rows: 4 sets/10-12 reps
- Deadlifts: 4 sets/5-8 reps
Thursday (Glutes, Hamstrings, and Calves)
- Lying Leg Curls: 4 sets/12-15 reos
- Seated Leg Curls: 4 sets/12-15 reps
- Walking Lunges: 4 sets/12-15 reps (per leg)
- Romanian Stiff Legged Deadlifts: 4 sets/12-15 reps
- Glute Kickbacks: 4 sets/15 reps (per leg)
- Standing Calf Raises: 4 sets/20-30 reps
Friday (Shoulders)
- Side Lateral Raises: 4 sets/10-12 reps
- Front Raises: 4 sets/10-12 reps
- Military Press: 4 sets/8-10 reps
- Single-Arm Lateral Raises: 4 sets/10-12 reps
- Bent-Over Raises: 4 sets/10-12 reps
- Pec Dec Fly’s: 4 sets/12-15 reps (superset)
- Single-Arm Side Lateral Cable Raises: 4 sets/12-15 reps
Saturday (Arms)
- Straight Bar Curls: 4 sets/10-12 reps
- EZ-Bar Curls: 4 sets/12-15 reps
- Alternating Curls: 4 sets/15 reps (each arm)
- Rope Curls: 4 sets/12-15 reps (superset)
- Straight Bar Curls: 4 sets/12-15 reps
- Machine Dips: 4 sets/12-15 reps
- Skull Crushers: 4 sets/8-10 reps
- Lying Dumbbell Extensions: 4 sets/12 reps
- Close Grip Pushdowns: 3 sets/12-15 reps
- Rope Pushdowns: 3 sets/12-15 reps
Sunday (Rest)
Martin has a tendency to go for heavy weights, high reps for her workouts. Her favorite exercises are the deadlift, back squats, and bench press. Although she is known for her strong arms, she really enjoys the feeling of working her legs and glutes.
Diet and Nutrition
As far as her diet is concerned, Cass Martin stays disciplined and does her best to only eat healthy things. However she is not afraid to have the occasional cheat meal if there is a serious craving for something that is a little less than healthy. That being said, she still has two pretty specific sets of diet plans. When she is bulking up, her diet is broken down into around five meals.
Meal One (Breakfast):
- 2 full eggs
- 4 egg whites
- 4oz beef hamburger
Meal Two (Snack):
- 2oz Turkey Sausage
- 2 Whole Eggs
- 4 Egg Whites
- 1 cup Oatmeal
Meal Three (Lunch)
- 5oz Ground Beef
- 2 cups Jasmine Rice
- 1 cup Broccoli
Meal Four (Snack):
- 1 scoop protein
Meal Five (Dinner)
- 6oz Sirloin Steak
- 2 cups Jasmine Rice
- 1 cup Asparagus Spears
Meal Six (Snack)
- 1 scoop protein
When it comes time to cut down on her body fat, Cass makes a change to her diet. This is how it changes when she needs to drop some body fat and cut weight:
Meal One (Breakfast)
- 2 cups of oatmeal
Meal Two (Snack)
- 2 full eggs
Meal Three (Lunch)
- Turkey sausages
- Green Veggies
Meal Four (Snack)
- Eggs
- Turkey Sausages
Meal Five (Dinner)
- 2 full eggs
As far as supplements are concerned, Martin does not seem to use a ton of additional help. She largely maintains her physique using pre-workouts, whey protein, and multi-vitamins. Other than that it is a matter of clean diet and hard work.
Additional Information
One of the most interesting things about Cass Martin is the fact that despite her successes in the fitness world, she still keeps her job working in construction. Not only is this a testimony of how hard she works, but it also goes to show that even when things seem hectic in your life you can still prioritize and find time to reach your fitness goals. The amount that she has grown in such a short time, both in physicality and popularity, is an inspiration to anyone.
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