Savannah Prez’s Workout Routine and Diet Plan

Savannah Prez’s lifting journey began at the age of 17 when she sought a new challenge after growing weary of her school basketball team

When Savannah started bodybuilding, little did she know that she would be placed in the top, securing her coveted positions within the top 3 in multiple bikini athlete competitions. What makes her achievement even more remarkable is that she accomplished this feat within her first three years of competing.

Through unwavering commitment and relentless work, Savannah has crafted a physique that serves as a source of inspiration for many.

Now, let’s dive into the exciting details of Savannah Prez’s workout routine and diet plan.

Savannah Prez's Workout Routine and Diet Plan

Savannah Prez’s Workout Routine

Savannah is 5 feet 2 inches tall. Her bodyweight lies somewhere around 130 lbs. This Belgian sensation is passionate about bodybuilding and ensures to push her body to the limits in each of her training sessions.

Being an avid fitness freak, Savannah makes it a point to train 6 days a week. Out of her 6 training days, she performs weight training on 5 days. On each day she hits a different muscle group.

Usually, Savannah trains each of her muscle groups just once a week. But when it comes to training her abs and glutes, she prefers training them twice a week. And that’s how she is able to maintain her washboard abs and bubble butt all the time.

To work on perfecting her lower body development, Savannah relies primarily on three exercises, namely, leg press (with different foot placements), reverse hack squats, and walking lunges.

Talking about her weight selection, Savannah prefers training with moderately-heavy weights. She chooses a weight that lets her perform 8-12 reps.

To stimulate her muscle groups adequately, Savannah performs 5 exercises for each of them. She says,

“I never go over that because adding more exercises feels like a waste of time to me, and I like to execute them correctly.”

Now let’s have a look at Savannah Prez’s workout routine for the week:-

Savannah Prez's Workout Routine

Monday- Delts and Abs

  • Dumbbell overhead press- 4 sets of 10-12 reps
  • Smith machine military press- 4 sets of 8-12 reps
  • Barbell front raises- 4 sets of 12 reps
  • Lateral raises- 3 sets of AMRAP
  • Face pulls- 4 sets 12 reps
  • Crunches- 4 sets of AMRAP
  • Lying leg raises- 4 sets of 15 reps
  • Hanging leg raises- 3 sets of AMRAP

Tuesday- Quads and Calves

  • Neutral stance leg press- 4 sets of 10-12 reps
  • Wide stance leg press- 4 sets of 10-12 reps
  • Narrow stance leg press- 4 sets of 10-12 reps
  • Sissy squats- 4 sets of 12 reps
  • Reverse hack squats- 4 sets of 10-12 reps
  • Leg extensions- 4 sets of 10-12 reps
  • Standing calf raises- 4 sets of 15 reps

Wednesday- Glutes

  • Hip thrusts- 5 sets of 15, 12, 10, 10, and 8 reps
  • Reverse hack squats- 4 sets of 10-12 reps
  • Smith machine reverse lunges- 4 sets of 20 reps (on each leg)
  • Abductors- 4 sets of 15-20 reps
  • Cable kickbacks- 4 sets of 12 reps

Thursday- Back and Abs

  • Lat pulldowns- 4 sets of 12, 12, 10, and 8 reps
  • Bent-over barbell rows- 4 sets of 10 reps
  • Standing lat pulldowns- 4 sets of 10-12 reps
  • Seated cable rows- 4 sets of 10-12 reps
  • Kneeling cable crunches- 4 sets of 15-20 reps
  • Hanging leg raises- 4 sets of AMRAP

Friday- Hamstrings and Glutes

  • Stiff-leg deadlifts- 4 sets of 8-12 reps
  • Standing single-leg hamstring curls- 4 sets of 10-12 reps
  • Seated leg curls- 5 sets of 12-15 reps
  • Reverse hack squats- 3 sets of 15 reps

Saturday- Cardio/Rest

Savannah performs cardio only once a week in the off-season. But when she preps up for a competition, she ups the number of her cardio sessions to 3-4 times a week.

Sunday- Rest

Savannah understands the importance of rest and recovery for her body, especially during the weekends. It’s a time she dedicates to allowing her muscles and mind to rejuvenate and recharge, ensuring she’s ready to tackle the upcoming challenges with renewed energy.

Intensity Techniques

To achieve a physique like Savannah’s, you’ll need to step up the intensity of your workouts. Savannah achieves this by incorporating various intensity techniques such as drop sets, pyramid sets, and supersets into her training routine.

By utilizing these techniques, Savannah effectively pushes her muscles to their limits, promoting greater strength and hypertrophy gains. This has been proved by many studies as well.

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Savannah Prez’s Diet Plan

Savannah Prez's Diet Plan

Savannah Prez’s diet plan focuses on fetching her body all the vital nutrients that it needs for muscle recovery and growth. And by looking at her ripped set of abs, you would have got an idea about her clean and nutritious diet plan. Isn’t it?

Savannah eats plenty of whole food items throughout the day. A major share of her daily nutritional intake comes from whole food items only.

To fuel her well-built physique adequately, Savannah eats 7 meals a day. Each of her meals is extremely nutritious.

Now, let’s find out what all food items are there in Savannah Prez’s daily meal plan:-

Meal 1- Breakfast

  • 1 cup light yogurt
  • ¼ cup oats
  • 1 apple
  • 1 scoop whey protein

Meal 2- Mid Morning Snack

  • 2½ oz banana
  • 1 tbsp nuts
  • 5 oz low-fat cottage cheese

Meal 3- Lunch

  • ¼ cup rice
  • 3½ oz chicken
  • 1 cup vegetables

Meal 4- Pre-Workout

  • 5 oz low-fat cottage cheese
  • 1 apple
  • 1 tbsp peanut butter

Meal 5- Post-Workout

  • 1 scoop protein
  • 2 oz. carbs

Meal 6- Dinner

  • 5 oz chicken
  • 5 oz potatoes
  • 1 cup veggies

Meal 7- Late Night Snack

  • 5 oz low-fat cottage cheese
  • 1 small piece of dark chocolate

On-Season Diet

As Savannah approaches a competition, she drops her daily caloric intake to look more ripped and defined. She slightly reduces her daily carb intake as well in that phase.

Cheat Meal

When it comes to satisfying her taste buds, Savannah loves having French bread. She jokes that she cannot live without eating it. She adds,

“I handle my cravings for French bread by overloading myself with it on Sunday mornings.”

Savannah Prez’s Supplements

In order to make her nutrition plan as complete as possible, Savannah ensures to add a few supplements to it as well.

When it comes to building a world-class physique, their use becomes crucial. Let’s have a look at the supplements that are there in Savannah Prez’s supplements stack:-

  • Whey protein
  • BCAA
  • Casein protein
  • CLA
  • Omega-3

Intense training sessions break down muscle fibers. And muscles grow big and strong only when those fibers are properly recovered. Supplements like whey protein and BCAA do that job pretty well.

Whey protein and BCAA supplements have a rich amino acid profile that aids in the repair and recovery of muscle fibers.

Did you know that casein protein is a slow-digesting protein? This makes it an ideal supplement to take before bed, as it provides a steady release of amino acids throughout the night, promoting muscle recovery and growth while you sleep.

CLA, or Conjugated Linoleic Acid, is a supplement with two key benefits. First, it aids in reducing the body’s fat deposits, promoting a leaner physique. Second, it has been shown to improve immune function, helping to support overall health.

Omega-3 supplements offer multiple benefits for athletes. They help reduce inflammation, support cardiovascular health, and improve cognitive function, enhancing performance and aiding in recovery.

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Wrapping Up

Now that you’re feeling motivated, you may be eager to try out Savannah Prez’s workout routine and diet plan. However, it’s important to make slight modifications based on your own training experience and specific fitness goals.

If you’re unsure about the adjustments to make, seek the guidance of an experienced trainer. They can provide personalized advice tailored to your needs, ensuring you get the most out of your fitness journey.

Remember, the key to success lies in following your fitness regime diligently and consistently. By staying committed and maintaining discipline, you’ll be on track to achieve the best possible results.