Stephanie Sanzo Training Program


Stephanie Sanzo or Stephfitmum as you may know here from social media is a women's physique competitor from Geelong, Victoria.

As her Instagram name suggests Steph is a young mother with 2 children.

She serves as an inspiration for other mums looking to get into health & fitness.

Managing kids, training, work, a busy social media schedule and meal prepping is a lot to juggle at times. However, Steph is proof that the work/life/training balance can be found even with younger children.

Steph first got into fitness after having her first baby. She couldn't keep up with her demanding work schedule so made the choice to go back to school and get her personal training certification. This leads her into running building up to over 10km a day.

This lead to a strong interest in other elements of fitness in particularly the gym scene to explore strength & conditioning.

Training Split

Training split varies throughout the year but at the moment it looks like this:

  • Monday:Chest & Triceps
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

The training revolves around big, compound power moves. Steph finds these are the most effective for making progress in her training and also provide an easy way to measure progress along the way.

Reps/sets vary greatly throughout the year but the goal is to continually be progressing on something and gradually improving strength to force the body to change.

If the weights/reps aren't going up it's more than likely your body isn't changing!

These power days are spaced out with more traditional bodybuilding/hypertrophy workouts for muscle groups like shoulders, biceps and triceps.

Typically the hypertrophy workouts are higher rep/volume and focus on a faster-paced tempo.

Prioritizing Your Training Program

For Steph, at the moment the focus is on bringing up her shoulders/upper back to match her lower body.

This means including higher volume/frequency for those body parts.

This stimulates the muscle more frequently and forces it to grow faster to adapt to the extra stress.

This same method can be applied to any lagging body part but be sure it doesn't cause overlap with the rest of your training plan.


Steph puts the supplements to good use but keeps it basic focusing on the proven products. Supplements Steph has used in the past include:

  • Oxywhey: Lean whey protein blend which is a great way to increase daily protein intake and improve muscle recovery
  • Oxyshred: Great fat burning pre-workout.This has a little caffeine which gives you a nice boost before your training session
  • Beyond BCAA: Branched-chain amino acids are the building blocks of protein and ideal to drink while you train for recovery. They can also be used throughout the day to help stay hydrated and increase your water intake.
  • L-Glutamine: A conditionally essential amino acid this is excellent for immune support, muscle recovery & digestive health.

If you follow Steph on social media (which you should:)) you'll see this is one strong little lady! She puts in the work and makes the most of her time in the gym.

You'll also see Steph wearing the Spartans Strong Knee Sleeves for her leg training sessions, Slingshot is a brand she is affiliated with, you can see there full range below.

Spartansuppz - #1 Supplement Store in Australia

View our full range of supplements including protein powders, amino acid supplements, pre workout supplements, fat burners and etc.


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