The 'Ber Months Vol.2- Own It October
Lift with Cassidy
This is volume 2 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 month's 4 day split, you will see 2 lower body days and 2 upper body days, one push and one pull. One lower body day is squat dominant and the other is hinge dominant. Upper body 1 is completely push focused and upper body 2 is completely pull focused. Select accessories will alternate each week to allow more variety while still working the same muscle group. This split will muscle groups adequate rest so you can push your sets hard and recover well.
A
Total Body Warm-Up
2 x 10
B
Barbell Pause Squat
3 x 5
C1
Deficit KB Stiff Leg Deadlift
3 x 10
C2
DB Step Up
3 x 8
D1
Eccentric Leg Extension
3 x 10
D2
Side Plank
3 x 0:30
A
Total Body Warm-Up
2 x 10
B
3 Sec Eccentric Bench Press
3 x 5
C
Incline DB Bench Press
3 x 10
D1
Seated High Incline DB Overhead Press
3 x 8
D2
Prone ITYW
3 x 6
E1
Bench Dips
3 x 10
E2
DB Windmill
3 x 8
A
Total Body Warm-Up
2 x 10
B
Barbell Sumo Deadlift
3, 5, 5 @ 8, 6, 6
C
3 sec Iso-Hold Hip Thrust
3 x 10
D1
Walking Lunges
3 x 8
D2
Monster Walks
3 x 10
E1
Eccentric Leg Curl
3 x 10
E2
Plank Shoulder Taps
3 x 0:30
A
Total Body Warm-Up
2 x 10
B
Lat Pull Downs
3 x 8
C
Bent Over Row
3 x 10
D1
Standing Cable Lat Pulldown
3 x 12
D2
Single Arm Face Pull
3 x 12
E1
Alternating DB Hammer Curl
3 x 10
E2
Supinated Cable Row
3 x 10
Cassidy Turner
NASM Certified Personal Trainer, GGS Pre and Postnatal Coach, Pregnancy and Postpartum Athleticism 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.
