Sara Saffari’s Workout Plan: Building Strength, Shape & Consistency

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Sara Saffari’s training approach is centered on progressive overload, compound lifts, and structured hypertrophy, with a strong emphasis on building muscle while maintaining balance and sustainability.

Training Split

Sara typically follows a 5–6 day split, often structured as:

  • Glutes & Hamstrings

  • Quads

  • Upper Body Push (Chest, Shoulders, Triceps)

  • Upper Body Pull (Back, Biceps)

  • Glutes + Accessories

  • Optional: Active recovery or cardio

Key Training Principles

  • Compound movements first (hip thrusts, squats, RDLs, presses)

  • Moderate to heavy weights

  • 8–12 reps for hypertrophy, with some lower-rep strength sets

  • Progressive overload week to week

  • Controlled tempo with strong mind–muscle connection

Glute-Focused Work

Glutes are a major focus in her programming. Typical exercises include:

  • Barbell hip thrusts

  • Romanian deadlifts

  • Bulgarian split squats

  • Cable kickbacks

  • Walking lunges

  • Abduction movements for burnout sets

Upper Body Training

Upper body days focus on strength and shape without excessive bulk:

  • Lat pulldowns & pull-ups

  • Seated rows

  • Shoulder presses

  • Lateral raises

  • Chest presses

  • Arm supersets

Cardio & Conditioning

Sara keeps cardio minimal and intentional, often opting for:

  • Incline walking

  • Stairmaster

  • Short HIIT sessions
    Used mainly for cardiovascular health, not fat punishment.

Recovery & Lifestyle

  • Adequate rest days

  • Stretching and mobility work

  • Emphasis on sleep and hydration

Nutrition Approach (General)

Her results are supported by:

  • High-protein intake

  • Balanced carbs and fats

  • Fueling workouts rather than restricting