The 'Ber Months Vol.4- December Discipline

Lift with Cassidy

Coach

Cassidy Turner

This is volume 4 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.

This last volume of the series is a 3 day full body split, designed to make training realistic during this busy holiday season but still allow you to hit each muscle group at least twice a per week. Intensity and volume will increase each week just enough to challenge you but still allow plenty of recovery. This volume utilizes RPE (rate of perceived exertion) so you can listen to your body but also push yourself based on how you are feeling on a given day.

$30

Get The 'Ber Months Vol.4- December Discipline

Why this program?

This program, as well as the others in the series, will allow you to take the guess work out of what you're doing in the gym and will allow you to come in with a plan. No more time wasted on figuring out what you should be doing. This program will allow you to prioritize movement during the busy holiday season without taking away from the things you enjoy most.

Features

Access to your coaches

As your coach, I will be there to cheer you on every step of the way. Whether you need form help, substitutions, or modifications, I'm here to help!

Programming 3 days per week

A 3 day, full body split that incorporates a blend of both strength and hypertrophy work as well as core isolation.

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

Keep track of your progress each week by logging your sessions. You can note how you felt each week & other factors that impacted the session.

Equipment

Required

Barbell // Dumbbells // Squat Rack // Long Bands // Glute Band // Bench/Box

Recommended

Kettlebells // Hamstring Curl Machine // Leg Extension Machine // Cable Machine

Sample Week

Week 1 of 4-week program

Sunday

OPTIONAL: Rest Day

Monday

December Discipline- Full Body 1

Total Body Warm-Up

2 x 10

Barbell Back Squat Demo

8, 6, 4 @ 7.5

Barbell Bent Over Row (supinated grip)

3 x 6

DB/KB/BB 3 sec Eccentric Romanian Deadlift

3 x 8

Z Press

3 x 6

Seated Leg Curl

10, 10, MAX

Zottman Curl

3 x 10

Side Plank on Elbows

3 x 0:30

Tuesday

OPTIONAL: Rest Day

Wednesday

December Discipline- Full Body 2

Total Body Warm-Up

2 x 10

Barbell Sumo Deadlift

3 x 3 @ 7, 8, 9

Barbell Bench Press.

4, 4, MAX @ 7.5

Full to End Range Hip Thrusts

3 x 20

Straight Arm Pulldown

3 x 10

Tricep Pushdown

3 x 10

Eccentric Leg Extension

3 x 10

Thursday

OPTIONAL: Rest Day

Friday

December Discipline- Full Body 3

Total Body Warm-Up

2 x 10

Alternating Barbell Reverse Lunge

3 x 6

Lat Pulldowns

3 x 8

Heel Elevated Goblet Squats

3 x 10

Seated Cable Neutral Row

3 x 10

Suitcase Deadlift

3 x 6

Prone ITYW

3 x 6

Banded Glute Kickback

3 x 8

Saturday

OPTIONAL: Rest Day

Coach

More from Lift with Cassidy

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

FAQs

What if I'm a beginner?

No worries! I can help you with your form and can easily offer modifications or substitutions if you are limited on equipment or aren't quite ready for certain variations of exercises.

How long will each session take?

You can expect each session to take between about an hour at least. With full body sessions, you typically will take an hour or more, especially when pushing heavier weights and needing more rest between sets.

Will this help me towards my goals?

This program can support you whether you'er cutting, bulking or just maintaining as long as your nutrition supports those goals as well.

Can I rearrange the training schedule?

Yes! The app makes it super easy to move around training days. So if you need a rest day sooner than expected or you're not able to make it to the gym on the days scheduled, you can easily move it to another day. With a full body split, I advise at least one rest day in between sessions.