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  • Cass Gym Program

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    Aidan Cantin
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    This workout plan consists of a 4 day split with upper body circuits using weights on day 1 and lower body circuits using weights on day 4. Cardio days involve bodyweight exercises and equipment like a punching bag or rope and are on days 2 and 5. Rest days are scheduled on days 3, 6 and 7 to allow muscles to recover between intense workout sessions.

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    This workout plan consists of a 4 day split with upper body circuits using weights on day 1 and lower body circuits using weights on day 4. Cardio days involve bodyweight exercises and equipment like a punching bag or rope and are on days 2 and 5. Rest days are scheduled on days 3, 6 and 7 to allow muscles to recover between intense workout sessions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    6 views1 page

    Cass Gym Program

    Uploaded by

    Aidan Cantin
    This workout plan consists of a 4 day split with upper body circuits using weights on day 1 and lower body circuits using weights on day 4. Cardio days involve bodyweight exercises and equipment like a punching bag or rope and are on days 2 and 5. Rest days are scheduled on days 3, 6 and 7 to allow muscles to recover between intense workout sessions.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 1

    Day 1: Upper Body Circuit (using weights)

    Bicep curls: 3 sets of 8-10 reps


    Tricep dips: 3 sets of 8-10 reps
    Shoulder press: 3 sets of 8-10 reps
    Lat pull-downs: 3 sets of 8-10 reps
    Chest press: 3 sets of 8-10 reps
    Seated row: 3 sets of 8-10 reps
    Push-ups: 3 sets of 8-10 reps
    Day 2: Cardio (using a punching bag)

    Shadow boxing: 20 minutes


    Heavy bag work: 20 minutes
    Jumping jacks: 10 minutes
    High knees: 10 minutes
    Day 3: Rest

    Day 4: Lower Body Circuit (using weights)

    Leg press: 3 sets of 8-10 reps


    Glute bridges: 3 sets of 8-10 reps
    Calf raises: 3 sets of 8-10 reps
    Squats: 3 sets of 8-10 reps
    Lunges (per leg): 3 sets of 8-10 reps
    Step-ups: 3 sets of 8-10 reps (per leg)
    Day 5: Cardio (using a rope)

    Jumping rope: 20 minutes


    Plank jacks: 10 minutes
    Mountain climbers: 10 minutes
    Plank: 1 minute
    Day 6: Rest

    Day 7: Rest

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