Coached By Cass

Bodybuilding
Coach
Cassie Keeping

Unlock your ultimate strength and muscle growth with the Muscle Matrix Bodybuilding Program! Designed for both men and women dedicated to pushing their limits and sculpting their bodies, this program runs in 8-week strength blocks and offers a comprehensive training split with six days a week of intense workouts.

You'll experience the perfect balance of intensity and recovery with our expertly crafted push/pull/legs split, ensuring every muscle group gets the attention it needs for optimal growth and strength gains. Whether you're a seasoned lifter or just starting your bodybuilding journey, the program includes exercise substitutions, allowing you to adapt the workouts to your available equipment seamlessly. Our science-backed strength blocks are structured to maximize muscle hypertrophy and strength gains, building upon each previous block to ensure continuous progress and prevent plateaus.

This program caters to both men and women, focusing on creating a strong, muscular, and balanced physique. Join a community of like-minded individuals who share your passion for bodybuilding, and stay motivated as you push each other to new heights. Expect transformative workouts with detailed plans, visible results in just 8 weeks, and the support you need to perform each exercise with perfect form.

Push your limits, unleash your potential, and achieve the muscular, strong physique you've always desired. Join me now and let's build some serious muscle together!

Features
6 sessions per week
Must use App app to view and log training
Team Training
Equipment
Recommended
This program is designed for a commercial gym that has machines and cables. I do understand that not all gyms will have all machines prescribed in the program // so there are exercise modifications listed with each movement.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
W2: Push 1

Warm-Up

A

Complete 2 sets of the following warm-up: 10/ea. direction Forward & Backward Arm Circles 10 Lateral Arm Swings 10/ea. Scapula CARS 10 Scap Push-up (from knees) 5 Inchworm Walkout

B

Dips

C

Barbell Bench Press

D

Seated Dumbbell Shoulder Press

E

Low-to-High Cable Fly

F

Dumbbell Skull Crushers

G

Dumbbell Lateral Raise

H

Garhammer Crunch

Cooldown

I

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - Anterior Shoulder Stretch - Thread The Needle - Childs Pose - Aim to hold each stretch/side for 30-60s before switching.

Monday
W2: Pull 1

Warm-Up

A

Complete 2 sets of the following warm-up: 5/ea. Bodyweight Y-T-W (Y+T+W = 1 rep) 10 Banded Pass Throughs 10 Supinated Band Pull Apart 10 Pronated Band Pull Apart 10 Banded Seated Row

B

Neutral Grip Pull-up

C

Smith Machine Bent-Over Row

D

High Row Machine (Supinated Grip)

E

Seated Face Pull

F1

Reverse Ez Bar Curl

F2

EZ Bar Curl

G

Single Arm Neutral Grip Dumbbell Preacher Curl

Cooldown

H

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - 90/90 Chest Stretch - Scorpion Stretch - Active Lat Stretch - Aim to hold each stretch/side for 30-60s before switching.

Tuesday
W2: Legs 1

Warm-Up

A

Complete 2 sets of the following warm-up: 10 Bodyweight Good Mornings 5/ea. Lizard Lunge Stretch with Rotation 10/ea. Glute Bridge March 5 Glute Bridge Walkout

B

Barbell RDL

C

Hip Thrust Machine

D

Glute Focused Bulgarian Split Squat

E

Seated Calf Raise Machine

F

Sprinter Crunch

Cooldown

G

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - Supine Banded Hamstring Stretch - Supine Banded Adductor Stretch - Supine Banded Abductor Stretch - Pigeon Stretch - Aim to hold each stretch/side for 30-60s before switching.

Wednesday
W2: Push 2

Warm-Up

A

Complete 2 sets of the following warm-up: 10/ea. direction Forward & Backward Arm Circles 10 Lateral Arm Swings 10/ea. Scapula CARS 10 Scap Push-up (from knees) 5 Inchworm Walkout

B

Smith Machine Shoulder Press (High Incline)

C

Narrow Grip Barbell Bench Press

D

Incline Dumbbell Bench Press

E

Cable Y Raise (Machine Facing)

F

Single Arm Cable Tricep Kickback

G

Captains Chair Knee Raises

Cooldown

H

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - Assisted Lateral Next Stretch - Internal/External Shoulder Stretch - Banded Tricep Stretch - Aim to hold each stretch/side for 30-60s before switching.

Thursday
W2: Pull 2

Warm-Up

A

Complete 2 sets of the following warm-up: 5/ea. Bodyweight Y-T-W (Y+T+W = 1 rep) 10 Banded Pass Throughs 10 Supinated Band Pull Apart 10 Pronated Band Pull Apart 10 Banded Seated Row

B

Inverted Barbell Row

C

Seated Cable Rear Delt Row

D

Cable Rope Pullover

E

Chest Supported T-Bar Row (Lat Focused)

F

Rear Delt Cable Fly

G

Single Arm Cable Curl

H

Dumbbell Hammer Curl

Cooldown

I

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - Half Kneeling Banded Lat Stretch - Bicep Stretch w/ Stick - PVC Shoulder Compression & Extension - Aim to hold each stretch/side for 30-60s before switching.

Friday
W2: Legs 2

Warm-Up

A

Complete 2 sets of the following warm-up: 5/ea. Sampson Stretch 10 Air Squats (2 second lower into the squat & 2 second pause in bottom) 10/ea. Alternating Forward Lunge Steps (Stationary) 5/ea. Half Kneeling Adductor Dips (2 second pause in dipped position)

B

Unilateral Leg Extension

C

Hack Squat

D

Narrow Stance Leg Press

E

Quad Focused Dumbbell Walking Lunge

F

Seated Leg Curl

G

Standing Calf Raise Machine

H

Ab Wheel Rollout

Cooldown

I

If you have the extra time after your training session, take 5-10 minutes to walk on the treadmill before stretching. Spend between 5-15 minutes flowing through the following stretches: - Couch Stretch (right & left) - Elevated Pigeon Pose on Bench (right & left) - Standing Hamstring Stretch on Bench (right & left) - Calf Stretch - Aim to hold each stretch/side for 30-60s before switching.

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