The 'ber Months Vol.1- September Sculpt
Lift with Cassidy
This is volume 1 of a 4 part series to keep you on track for the last 4 months of 2023. With the upcoming holidays, life can get in the way and it can be harder to prioritize training. These 4 programs are designed to help remove the guess work from your life and get in and out of the gym so you can continue enjoying life events. While these programs can be used to support goals of any kind, we all know we typically indulge a bit more during the holidays. There's no deprivation happening over here. Rather than feeling the need to work off the food you eat or earn your food, use what you eat as fuel for killer sessions. Take advantage of those extra calories to hit new PRs, gain a bit of muscle, or just feel more energized.
In this first 4-week, 4 day split, you will see 2 lower body days and 2 upper body days. One lower body day is squat dominant with secondary hinge movements. The other is hinge dominant with secondary squat movements. Upper body 1 is push focused with pull accessories and upper body 2 is pull focused with push accessories. You will see the accessories alternate each week to create more variety and enjoyment while still working the same muscle groups.
A
Total Body Warm-Up
2 x 10
B
Barbell Back Squat Demo
5, 5, MAX
C1
Barbell Hip Thrust
3 x 6
C2
DB/KB/BB 3 sec Eccentric Romanian Deadlift
3 x 10
D1
Lateral Lunge
3 x 6
D2
Leg Extension
3 x 12
D3
Banded Lateral Walks
3 x 10
Optional Core and Conditioning
E
Core and Conditioning #1
Perform each exercise back to back and then rest briefly for 3 rounds. Bear Crawl Shoulder Taps- 30 seconds Kettlebell Swings- 15 reps
A
Total Body Warm-Up
2 x 10
B
Barbell Bench Press
3 x 3
C1
Neutral Grip Lat Pulldown
3 x 12
C2
Pronated to Supinated Band Pull Apart
3 x 10
D1
Seated DB Shoulder Press
3 x 6
D2
Bench Dips
3 x 12
D3
Iso-Hold DB Curls
3 x 6
Optional Core and Conditioning
E
Core and Conditioning #3
Perform each exercises back to back for 3 rounds. Rest in between rounds. DB Windmill- 8 each side Battle Ropes- 30 seconds *Battle Rope substitute: row machine 30-45 seconds
A
Total Body Warm-Up
2 x 10
B
Barbell Sumo Deadlift
3 x 6
C
Reverse Lunges
3 x 8
D1
Heel Elevated Goblet Squats
3 x 12
D2
2 Up, 1 Down Hip Thrusts
3 x 6
E1
Seated Leg Curl
3 x 10
E2
Side Lying Hip Abduction- Extended Range
3 x 12
Optional Core and Conditioning
F
Core and Conditioning #2
Perform each exercise and then rest in between for 3 rounds. Deadbugs- 6 per side Med Ball Slams- 30 seconds
A
Total Body Warm-Up
3 x 10
B
Lat Pulldown
3 x 8
C1
Dumbbell Bench Press
3 x 6
C2
Dumbbell Row
3 x 12
D1
3 sec Eccentric Lateral Raise
3 x 8
D2
Band or Cable Face Pull to External Rotation
3 x 10
D3
DB Incline Chest Fly
3 x 10
Optional Core and Conditioning
E
Core and Conditioning #4
Perform each exercises back to back for 3 rounds. Rest in between rounds. Farmer's Carry- even distance down and back (~30 seconds walking time) Plank- 30+ seconds
Cassidy Turner
NASM Certified Personal Trainer, GGS Pre and Postnatal Coach, and Pain Free Performance Specialist. I am passionate about empowering others to discover their true strength in and outside of the gym. I am dedicated to being the person I once needed in my own health and wellness journey, for those who don't know where to begin.
