Beast Mode Activated: Cass Martin Talks With

Quick Stats:

Age: 27
Height: 5’5″ – 165 cm
Weight: 135 lbs – 61 kg

How did you get started with bodybuilding?

About four years ago, I saw some fitness magazines and that got me interested in bodybuilding. I saw a few girls like Jamie Eason and Dana Linn Bailey and thought it would be really cool to look like them.

Once I started training and seeing results, I became addicted, and the rest is history!

Hardcore Training Footage

Where does your motivation come from?

My motivation comes from within. I have always had the desire to better myself in every aspect of training. When I began to become involved on social media, I started receiving such an overwhelming following and so much support; it really inspired me to keep going.

I just love knowing that I am helping to motivate others reach their goals too.

What workout routine has worked best for you?

When it comes to my training, the basic movements have worked best for me. I like to use a lot of free weights, and I tend to mimic the training styles of my favorite bodybuilders. Currently, I train one body part a day, once a week with the exception of my legs. I hit my legs twice a week.

Full Routine:

Monday: Quads/Calves

  • Back Squats 4 x 8-10
  • Hack Squats 4 x 15-20
  • Front Squats 4 x 8-10
  • Leg Press 4 x 15-20
  • Seated Leg Extensions 4 x 15
  • Seated Calf Raises 4 x 20-30

Tuesday: Chest

  • Flat Bench Press 4 x 6-8
  • Incline Bench Press 4 x 8-10
  • Incline Dumbbell Fly’s 3 x 10-12
  • Cable Fly’s 3 x 12-15

Wednesday: Back

  • Wide Grip Pull Ups 4 x Failure
  • Wide Grip Pulldowns 4 x 12-15
  • Bent-Over Barbell Rows 4 x 10-12
  • T-Bar Rows 4 x 8-12
  • One-Arm Dumbbell Rows 4 x 10-12
  • Seated Cable Rows 4 x 10-12
  • Deadlifts 4 x 5-8

Thursday: Glutes/Hamstrings/Calves

  • Lying Leg Curls 4 x 12-15
  • Seated Leg Curls 4 x 12-15
  • Walking lunges 4 x 12-15 (per leg)
  • Romanian Stiff Legged Deadlifts 4 x 12-15
  • Glute Kickbacks 4 x 15 (per leg)
  • Standing Calf Raises 4 x 20-30

Friday: Shoulders

  • Side Lateral Raises 4 x 10-12
  • Front Raises 4 x 10-12
  • Military Press 4 x 8-10
  • Single-Arm Lateral Raises 4 x 10-12
  • Bent-Over Raises 4 x 10-12
  • Pec Dec Fly’s 4 x 12-15 (Superset)
  • Single-Arm Side Lateral Cable Raises 4 x 12-15

Saturday: Arms

  • Straight Bar Curls 4 x 10-12
  • EZ-Bar Curls 4 x 12-15
  • Alternating Curls 4 x 15 (each arm)
  • Rope Curls 4 x 12-15 (Superset)
  • Straight Bar Curls 4 x 12-15
  • Machine Dips 4 x 12-15
  • Skull Crushers 4 x 8-10
  • Lying Dumbbell Extensions 4 x 12
  • Close Grip Pushdowns 3 x 12-15
  • Rope Pushdowns 3 x 12-15

Sunday: Rest

  • Recovery

If you had to pick only 3 exercises what would they be and why?

  1. Back Squats: I squat every week with no exceptions! Back squats are the best exercise for me because they have really helped build my legs and glutes.
  2. Deadlifts: Deadlifts bring so many muscles into play, and they are a great tester of my strength.
  3. Bench Press: The bench press has helped me build a balanced upper body, and it’s one of my favorite lifts.

What is your secret to your incredible arm development?

There is really no secret; I would have to say just consistency and intensity! I train my biceps first and then I hit my triceps.

I use fairly heavy weights, and I prefer to stick to higher rep ranges.

What is your diet like?

My diet is fairly basic, and I keep it very consistent. I like to eat lots of carbs. I also like to include a variety of red meats.

Daily Diet:

  • Meal 1: 2 cups Oatmeal
  • Meal 2: 2 ounces Turkey Sausage, 2 Whole Eggs, 4 Egg Whites and 1 cup Oatmeal
  • Meal 3: 1 scoop Protein
  • Meal 4: 5 ounces Ground Beef, 2 cups Jasmine Rice and 1 cup Broccoli
  • Meal 5: 1 scoop Protein
  • Meal 6: 6 ounces Sirloin Steak, 2 cups Jasmine Rice and 1 cup Asparagus Spears

What’s the one food you couldn’t live without, and how do you handle food cravings?

Probably steak; I couldn’t live without it because I love eating red meat.

If I am craving something I’ll usually just eat it! (Laughs)

Do you prep your meals and if so how long does it take?

Unlike most athletes, I don’t normally take one day out of the week to prep everything! I prefer to keep my meals a little fresher by prepping my meals about every three days.

After three days, I start all over again; it usually takes me an hour or so to get all of my food prepping done.

What is your supplementation like?

  • Protein
  • Pre Workout Stimulant
  • Intra Workout
  • Multivitamin

What are your hobbies and interests outside of the gym?

Outside of the gym I enjoy our construction projects. I also like to spend time on the shooting range with firearms.

Favorite Quote:

“Nothing worth having comes easy; work hard!”

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