Summer Slay
Lift with Cassidy
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.
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
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
Conditioning
A
Circuit
Every minute on the minute for 10 minutes. 12 Kettlebell Swings 12 Med Ball Slams
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
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
