Cassie’s Basic Program

**Cassie’s Basic Program** is an 18-week, full-body workout plan designed for lifters of all levels, featuring 36 training days. This program focuses on building strength and muscle through a variety of compound and isolation exercises, including classic moves like the Dumbbell Bench Press and Hip Thrusts. Each week balances intensity and volume, ensuring progressive overload while promoting recovery. With detailed instructions and video demonstrations, you’ll stay motivated and engaged as you work towards your fitness goals. Get ready to transform your physique and boost your confidence!

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Bench Press (Dumbbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Face Pull

Arnold Press

Cable Crunch

Plank

Lat Pulldown

Seated Shoulder Press (Dumbbell)

Bicep Curl (Dumbbell)

Tricep Extension (Cable)

Hanging Leg Raise

Hip Thrust (Barbell)

Leg Extension

Hamstring Curl

Pull Through (Cable)

Calf Raise (Leg Press)

Superman

Leg Press

Single Leg Press

Back Extension (Weighted)

Glute Kickback (Cable)

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