Summer Time Fine- 3 Day Full Body

Lift with Cassidy

Coach

Cassidy Turner

Here is a 3-day full body program that will allow you to recover well and feel like your strongest self this summer. These workouts are ideally performed in the gym but can be modified to fit your needs if working out at home or with minimal equipment. This 3 day program will ensure you are hitting each muscle group to optimize strength and muscle gains. It can also be utilized to help maintain your strength during a cutting phase.

$60

Get Summer Time Fine- 3 Day Full Body

What makes STF different?

With completing STF, you can guarantee that you will find consistency in your exercise routine. I help you by taking the guess work out of your training session. All you need to do is show up to the gym or your training space, open up the app, and follow what I have written out for you. You can easily make substitutions for certain exercise if needed so obstacles can't get in your way.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

3-day full body training split that allows for optimal recovery and muscle stimulus to promote muscle and strength gain.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Track all of your progress through the TrainHeroic app so you can take the guess work out of it.

Equipment

Recommended

Barbell, Dumbbells, Long Band, Glute Band, Cable Machine, Kettle

Sample Week

Week 1 of 8-week program

Monday

STF- Full Body #1

Total Body Warm-Up

1 x 10

Barbell Sumo Deadlift

3 x 2

Pause Bench Press

3 x 6

Front Foot Elevated Split Squat

2 x 8

Half Kneeling Single Arm Cable Pulldown

3 x 15

Alternating DB Overhead Press

3 x 8

Seated Leg Curl

3 x 10

Wednesday

STF- Full Body #2

Total Body Warm-Up

1 x 10

Barbell Pause Squat

3 x 3

Pause Chin Ups

3 x MAX

3 sec Iso-Hold Hip Thrust

3 x 6

Barbell Bent Over Row (supinated grip)

3 x 12

Alternating Pause Lateral Raises

3 x 10

Glute Focused Back Extension (dropset)

3 x 10

Friday

STF- Full Body #3

Total Body Warm-Up

1 x 10

Barbell Romanian Deadlift

3 x 6

Barbell Overhead Press

3 x 6

DB Step Up

3 x 10

Inverted Row w/BB or SM

3 x 10

Push Ups

3 x MAX

DB Single Leg Hip Thrusts

3 x 10

Coach

More from Lift with Cassidy

Cassidy Turner

NASM-CPT, CPPC, PPSC

FAQs

What if I can't perform a certain exercise due to lack of equipment?

Shoot me a message through the app and I will provide substitutions.

What level of training can complete this program?

This program can be scaled to any level! Just ask for guidance through the app as needed.

How long will each session take?

You can expect each session to take about an hour, assuming you are warming up adequately and performing warm-up sets before working sets of major compound lifts like squat, bench, deadlift, overhead press, etc. You can always ask for guidance on how to shorten the length of the session.

What if I miss a day?

No sweat. You can easily move the session you miss on the app to the next day you have available.