Cass Martin Diet and Workout Plan

Cass Martin Diet

The Cass Martin diet includes lots of meat, carbohydrates and vegetables. She is also a fan of the old school bodybuilding method of training.

This is when you preform isolation exercises that focus on 1-2 muscle groups during each training session.

Cass has gained a massive following on social media and is an influence to women who desire a strong physique.

Who is Cass Martin?

Cass Martin is a fitness icon and social media influencer. She trains simply for the love of bodybuilding and isn’t afraid to lift heavy weight.

This has led her to build a very impressive physique, that is both muscular and lean. Growing up, Cassandra was always into sports and being active.

After college, she started a construction company with her boyfriend, who was also her training partner.

Today, you can watch Cass on her YouTube channel, where she shares her passion for fitness and construction.

Cass Martin Stats

  • Height: 5’5″ (165 cm)
  • Weight: 125 – 135 lbs (56.7 – 61.2 kg)
  • Year of birth: 1990

Cass Martin Diet

Cassandra’s diet must be on point, in order to achieve a muscular and lean balance. Her diet includes a lot of red meat, carbohydrates and veggies.

Cass has mentioned how she has a huge appetite, which makes sense considering the amount of calories she burns in the gym and working construction.

Here’s what a sample day of eating might look like for her:

Day of Eating

  • 1st meal: 2 whole eggs, 4 egg whites, 1/2 a cup of oatmeal and half a banana.
  • 2nd meal: 6 ounces of flank steak and 1 cup of brown rice.
  • 3rd meal: 2 scoops of whey protein and half a banana (post-workout).
  • 4th meal: Mixed salad with 6 ounces of grilled chicken breast and 4 ounces of avocado.
  • 5th meal: 6 ounces of lean cut steak and 6 ounces of white rice.
  • 6th meal: 6 ounces of fish or chicken, with 2 cups of egg whites (final meal of the day).

Meal Preparation

The Cass Martin diet is all about preparing your food in advance. However, Cassandra doesn’t follow the traditional weekly meal prep routine. Instead, she prefers to cook her food every couple of days.

This does involve more cooking overall, but she is able to eat fresh food more often. Cass gets most of her fat sources from red meat and steak – which is one of her favorite types of protein sources.

If Cassandra is craving a certain type of food, she will just eat it and not regret it. It’s important to be human at the end of the day and not focus on the little things. If you eat bad food, you can always get back on track.

Cass Martin Shoulder Workout

When it comes to training shoulders, Cassandra likes to keep it old school. She uses mostly free weights and isn’t afraid to go heavy. But she will utilize cables and machines to hit those harder to reach areas. Cass always does some light lateral raises and front raises, before lifting heavy weight.

  • 1st exercise: Dumbbell lateral raise superset with front raise x 3
  • 2nd exercise: Seated dumbbell overhead press 4 x 8-10
  • 3rd exercise: Seated single arm press on smith machine 4 x 12-15
  • 4th exercise: Single arm cable lateral raise 4 x 12-15
  • 5th exercise: Single arm cable front raise 4 x 12-15
  • 6th exercise: Cable rope face pull 4 x 12-15

Cass Martin Back Workout

On back days, Cassandra likes to warm up with a few sets of pull ups. This gets her upper body ready, before lifting some serious weight. You will notice that Cass finished up this workout with deadlifts. Go easy on the weight here and focus on reps – your body will be spent from the workout.

  • 1st exercise: Bodyweight pull-up 3 x 8-10
  • 2nd exercise: Seated close grip front lat pulldown 4 x 8-12
  • 3rd exercise: Seated wide grip cable row 4 x 8-12
  • 4th exercise: Bent over barbell row 4 x 8-12
  • 5th exercise: T-bar row 4 x 8-12
  • 6th exercise: Dumbbell row 4 x 8-12
  • 7th exercise: Barbell deadlift 4 x 8-10

Cass Martin Arm Workout

Cassandra is known for her impressive arms and she trains them quite often. Most bodybuilders stick to the traditional back/biceps and chest/triceps split. But Cass likes to have a training session dedicated to arms. Where she will normally hit biceps, before training triceps.

  • 1st exercise: Seated preacher curl 4 x 12-15
  • 2nd exercise: Standing dumbbell curl 4 x 12-15
  • 3rd exercise: Standing barbell curl 4 x 12-15
  • 4th exercise: Two-arm cable curl 4 x 12-15
  • 5th exercise: Weighted dip machine 4 x 12-15
  • 6th exercise: Standing tricep pushdown 4 x 12-15
  • 7th exercise: Single arm tricep pushdown 4 x 12-15
  • 8th exercise: Close grip machine press 4 x 12-15

Cass Martin Leg Workout

Cassandra isn’t afraid to lift heavy weight – especially when it comes time to train legs. She prefers to wear knee sleeves when squatting, because of the added stress on her knees. Knee sleeves can be worn over your leggings and provide added comfort and stability, when coming up from the squat.

  • 1st exercise: Back squat 4 x 8-12
  • 2nd exercise: Front squat 4 x 8-10
  • 3rd exercise: Leg press 4 x 12-16
  • 4th exercise: Seated leg extension 4 x 12
  • 5th exercise: Lying hamstring curl 4 x 12
  • 6th exercise: Seated calf raise 4 x 15-20

Cass Martin Full Body Workout

Because Cassandra works construction by day, she might not have the time to train two hours on one body part. When traveling, Cass will follow this routine for a full body pump (she normally doesn’t train before expos to save energy). Try out this quick workout below, if you’re short on time.

  • 1st exercise: Dumbbell lateral raise 4 x 12-15
  • 2nd exercise: Single arm cable reverse delt fly 4 x 12-15
  • 3rd exercise: Standing alternating dumbbell curl 4 x 12-15
  • 4th exercise: Single arm triceps extension on bench 4 x 12-15
  • 5th exercise: Seated leg extension 4 x 12-15
  • 6th exercise: Seated leg press 4 x 12-15
  • 7th exercise: Flutter kicks 4 x 30


When asked about her current training style, Cass mentioned on a podcast that she was a fan of powerbuilding. So, what exactly is powerbuilding? In the most basic sense, powerbuilding is a combination of powerlifting and bodybuilding.

Cass simply likes to go to the gym and lift heavy weights. And she believes you can build a very impressive physique from this training style. The power part of powerbuilding focuses on improving your strength.

While the building comes from the muscle gained from those strength improvements. Cass trains in this style, because Ronnie Coleman (one of her idols) also followed this approach.

You can build a good amount of muscle by keeping it simple and sticking to free weights.

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