Strong A** Spring Phase 1- Full Body

Lift with Cassidy

Coach
Cassidy Turner

Strong A** Full Body Split is comprised of 3 weekly workouts. The first half of the this program will repeat for 4 weeks. You will take these 4 weeks to use progressive overload to improve your strength. This can look like adding weight each week, improving your form, adding more time under tension, etc. Phase 2 will consist of 4 weeks of new workouts but with the same 3 day split. There are 4 days available for you to use as full rest days or active rest days to for other forms of movement that aren't too strenuous. It also allows you the flexibility to move around your sessions to different days if needed. There are regressions or home exercise options available for each exercise and can be viewed when you expand each one. While this program is categorized as intermediate, beginner and advanced athletes can easily adapt it their needs. This program can be used for fat loss, strength gain, muscle gain, or maintenance purposes. Each participant will have access to chat with me as your coach if you ever have any questions about an exercise, your form, weight selection, etc.

Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
3 body sessions that ensure each muscle groups is stimulated at least 2x per week. 4 built in rest days to allow schedule flexibility and recovery.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Barbells // Dumbbells // Long Bands // Glute Bands // Cable Machine // Select Machines
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Sample Week
Week 1 of 8-week program
Sunday
SAS- Full Body #1 Home or Gym

A

Total Body Warm-Up

1 x 10

B

Back Squat

3 x 5

C

Chin-Up

3 x MAX

D1

RDL

3 x 10

D2

DB Bench Press

3 x 10

E1

Hip Thrust

3 x 10

E2

Chest-Supported DB Row

3 x 10

Monday
SAS- REST DAY (optional active rest day)
Tuesday
SAS- Full Body #2 AT HOME or GYM

A

Total Body Warm-Up

1 x 10

B

Sumo Deadlift

3 x 5

C

Push-Up

3 x MAX

D1

Reverse Lunges

3 x 10

D2

Overhead Press

3 x 6

E1

Banded Dumbbell/Barbell Glute Bridge

3 x 15

E2

Incline DB Bench Press

3 x 10

F

Lying Leg Curl

3 x 15

Wednesday
SAS- REST DAY (optional active rest day)
Thursday
SAS- Full Body #3 AT HOME or GYM

A

Total Body Warm-Up

1 x 10

B

Pause DB Goblet Squat

3 x 8

C

Pull-Up

3 x MAX

D

Glute Focused Back Extension

3 x 20

E1

Single Arm Half Kneeling Cable Row

3 x 15

E2

Leg Extension

3 x 12

Friday
SAS- REST DAY (optional active rest day)
Saturday
SAS- REST DAY (optional active rest day)
Coach
coach-avatar Cassidy Turner

Cassidy is a NASM-CPT, pre and postnatal coach, and pain-free performance specialist. She has a passion for helping others discover their true strength and finding ways to create sustainable lifestyle change. She aims to meet each client where they are at and create individualized training programs that can easily fit into their lifestyles.

Strong A** Spring Phase 1- Full Body