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Summer Slay

Lift with Cassidy

Coach
Cassidy Turner

This 4-day program is an upper/lower split that consists of lower push and pull days and upper push and pull days. The primary goal of this program is to increase hypertrophy or muscle gain, while also prioritizing strength in the big 3. There is also optional conditioning circuits that are short and sweet if you are looking to improve there as well. This program is perfect for those who are looking to take the guess work out of their training and need an extra push this summer to shape their bodies the way they want to.

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Why Summer Slay?
This program was designed for those looking to change their body composition, stay consistent in the gym over the summer, and/or are looking to gain some muscle and strength. This 8 week program takes the guess work out of your training and gives you straightforward workouts to follow that will be sure to yield results. Using the RPE scale ensures proper recovery in addition to adequate intensity.
Features
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Programming 4 days per week
4-day upper/lower training split with optional conditioning that allows for optimal recovery and muscle stimulus to promote muscle and strength gain.
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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
Track all of your progress through the TrainHeroic app so you can progress week to week.
Equipment
Required
Barbell // Dumbbells // Long Bands // Glute Band // Bench
Recommended
Cable Machine // Leg Extension Machine // Leg Curl Machine
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Sample Week
Week 1 of 8-week program
Monday
Week 1 Day 2

A

Total Body Warm-Up

1 x 8

B

Barbell Back Squat Demo

3 x 5 @ 8, 8, 9

C

Front Foot Elevated Split Squat

3 x 6 @ 7, 7, 8

D1

Heel Elevated Goblet Squats

3 x 8 @ 7, 7, 8

D2

Banded Lateral Walks

3 x 10

E1

Leg Extension

3 x 10 @ 7, 7, 8

E2

Forearm Plank

3 x 0:30

Tuesday
Week 1 Day 3

A

Total Body Warm-Up

1 x 8

B

Barbell Bench Press.

3 x 5 @ 8, 8, 9

C

Incline DB Bench Press

3 x 8 @ 7, 7, 8

D1

DB Incline Chest Fly

3 x 8 @ 7, 7, 8

D2

Chest Supported Lateral Raise

3 x 8 @ 7, 7, 8

E1

Seated High Incline DB Overhead Press

3 x 6 @ 8, 8, 9

E2

Tricep Pushdown

3 x 10 @ 8, 8, 9

Wednesday
Week 1 Day 4

Conditioning

A

Circuit

Every minute on the minute for 10 minutes. 12 Kettlebell Swings 12 Med Ball Slams

Thursday
Week 1 Day 5

A

Total Body Warm-Up

1 x 8

B

Barbell Sumo Deadlift

5, 5, MAX @ 80 %

C

Barbell Romanian Deadlift

3 x 8 @ 7, 7, 8

D1

Barbell Hip Thrust

3 x 8 @ 7, 7, 8

D2

Seated Banded Abductions

3 x 20

E1

Seated Leg Curl

3 x 10 @ 7, 7, 8

E2

Superman

3 x 8

Friday
Week 1 Day 6

A

Total Body Warm-Up

1 x 8

B

Lat Pulldowns

3 x 8 @ 8, 8, 9

C

Inverted Row w/BB or SM

3 x 8 @ 7, 7, 8

D1

Standing Cable Lat Pulldown

3 x 10 @ 7, 7, 8

D2

Half Kneeling Cable Face Pull

3 x 10 @ 7, 7, 8

E1

Single Arm Half Kneeling Cable Row

3 x 10 @ 7, 7, 8

E2

3 Sec Eccentric Hammer Curl

3 x 8 @ 8, 8, 9

Coach
coach-avatar Cassidy Turner

NASM-CPT, CPPC, PPSC

FAQs
How long does each session take?
You can expect to be in the gym for 45-70 minutes for each session. If you're pressed for time, you can always do 1 less set of accessories.
What level of training is required for this program?
This program is most appropriate for intermediate to advanced lifters but can be easily scaled down for beginners if needed.
What if I can't perform a specific exercise due to lack of equipment?
Shoot me a message through the app and I can help you with the next best substitution based on what you have available to you.
What if I miss a scheduled training day?
Don't sweat it. You can easily move session around during the week. If you aren't able to make the session up before the next week begins, stay on track the following week as programmed.
Summer Slay