Written by Garett Reid | NSCA, CSCS, CISSN, M.S.E.S.S
Fact checked by Kiel DiGiovanni, Co-founder
FACT CHECKED
Some have regarded Sabrina Carpenter as America's sweetheart due to her petite stature, girl-next-door aesthetic, and charm. Following the steps of Britney Spears and Ariana Grande, Sabrina Carpenter began her career at Disney as a child star.
She's stayed active in Hollywood since then, starring in numerous TV series and films, but is best known for her singing career. But Sabrina Carpenter is also known for something else, maintaining her petite and slim physique year round. Many admire her body just as much as her hit songs and wonder what Sabrina Carpenter's workout routine is. Well, we did some research trying to find out.
Who Is Sabrina Carpenter?
Sabrina Carpenter has rapidly risen in popularity worldwide over the past few years, primarily because of her singing career. This is thanks to her latest hits, Espresso and Please, Please, Please, which were released in April and June of 2024, respectively. However, she's been around for a while.
Her career began in 2014 when she starred in Disney's Girl Meets World, which she held until 2017. At this time, Sabrina Carpenter began building her star power, but it was primarily among the younger population—the Disney crowd.
Once her time with Disney was over, she started her singing career with some express, producing singles on the Billboard Hot 100. However, it wasn't until her single Espresso that she broke the top 5 spot, peaking at number 3. Later, in June of 2024, she released her single Please, Please, Please, which finally reached the number one spot on the Billboard Hot 100.
In addition to her success in music, she has also starred in several films, some of which have had moderate success, such as The Hate You Give in 2018 and Clouds in 2020. Lately, her newest endeavors have found her performing on Broadway in several productions, such as Mean Girls, where she showcased her versatility as a performer.
All in all, Sabrina Carpenter is generally best known for her singing career. Her time in the spotlight has also given her the reputation of the sexy girl next door. She has gained popularity for maintaining her petite physique year-round, and her physique is so desired that many people wonder what Sabrina Carpenter's workout routine is.
Sabrina Carpenter's Workout Routine
Even though Sabrina Carpenter is ultra famous for singing along with her body, finding a specific workout routine is tough. There's not a lot of information anywhere on the Internet, and it's difficult to find many specific workouts or her complete program. Rather, bits and pieces of information can be found here and there in various interviews.
It's surprising that despite her petite frame and the public's fascination with celebrity workouts, there is little information about Sabrina Carpenter's routine. Among the celebrity workouts we've explored, hers is perhaps the least known.
Now, we'll present the best information we could find. Again, this is an interpretation, but it seems to fit the bill for what we know.
Sabrina Carpenter trains three days a week. Two days are dedicated to the lower body, and one is focused on her upper body. At the same time, she does core exercises every day.
Day 1- Lower Body A
| EXERCISE | SETS | REPS |
| Squats | 3 | 8-12 |
| Leg Press | 2 | 8-12 |
| Leg Extension | 2 | 8-12 |
| Leg Curls | 2 | 8-12 |
| Lunges | 2 | 8-12 |
| Stiff Leg Deadlift | 2 | 8-12 |
| Calf Raises | 2 | 8-12 |
Day 2- Upper Body
| EXERCISE | SETS | REPS |
| Chest press | 3 | 8-12 |
| Lat Pulldowns | 2 | 8-12 |
| Dumbbells Curls | 2 | 8-12 |
| Cable Curls | 2 | 8-12 |
| Tricep Extension | 2 | 8-12 |
| Cable Pushdowns | 2 | 8-12 |
| Pec Fly | 2 | 8-12 |
| Shoulder Press | 2 | 8-12 |
| Side Lateral to Front Raise | 2 | 8-12 |
Day 3- Lower Body B
| EXERCISE | SETS | REPS |
| Deep Squats | 3 | 8-12 |
| KB Sumo Squats | 2 | 8-12 |
| Step-up Lunges | 2 | 8-12 |
| Glute Cable Kickbacks | 2 | 8-12 |
| Donkey Kicks | 2 | 8-12 |
| Hip Thruster | 2 | 8-12 |
| Hyperextension | 2 | 8-12 |
| Thigh Abduction | 2 | 8-12 |
Every Day- Core
Follow the cues below to perform the core workout.
- Run through these as a circuit.
- Do 1 to 3 sets (based on time/needs).
- Perform at the end of each session.
- Work up to 80% failure on each exercise.
| EXERCISE | SETS | REPS/TIME |
| Crunches | 1-3 | 12-20 |
| Tabletop Crunches | 1-3 | 12-20 |
| Leg Raises | 1-3 | 12-20 |
| Shoulder Taps | 1-3 | 10-20 |
| High Plank | 1-3 | 30-60 sec |
| Side Plank | 1-3 | 30-60 sec |
Progressing With Sabrina Carpenter's Workout
To progress with Sabrina Carpenter's workout routine, gradually increase the reps and load over time. We listed a range of reps for the different exercises, such as 8-12. You can choose a weight that allows you to do 8 reps. The following week, you would do 9 reps. Do this until you get to 12 reps. The following week, you would increase the weight and repeat the process.
If we were to guess, we would say that Sabrina Carpenter isn't drastically worried about using more weight. She's probably not overly concerned with building a lot of muscle, so she likely uses more or less the same weight to maintain her size. This is 100% legitimate if that's what you're looking for.
With that said, do whatever fits your goals.
Sabrina Carpenters Cardio Routine
Again, there's not a whole lot of information here. There is some evidence that she engages in things like walking, yoga, and cycling. However, there's nothing specific to provide strict guidelines.
It's important to mention that she's likely engaged in quite a bit of dancing and choreography for her concerts. In addition, she does seem to stay very busy with auditions and business, so we'd guess she gets into a fair bit of daily activity during the week. This could be the secret to her year-round physique. Too many people vastly underestimate the power of simply staying active – you don't always have to bust your ass to lose weight!
Sabrina Carpenters Diet
You don't get a body like Sabrina Carpenter without controlling your diet. Or can you? Like her workout routine, there's little information on what she eats.
We searched and searched, and here is a list of foods we could find her eating:
- Chicken Fingers
- Mac N' cheese
- Spaghetti
- Candy
- Cake
- Pizza
- Hamburger
As you can see, it's not exactly what we would describe as a healthy diet.
We found some videos on YouTube where people claimed to eat like Sabrina Carpenter. In these videos, they eat ultra-clean foods such as avocado toast and salmon steaks. However, there was zero sourcing or even a mention of where the information was found.
Therefore, we can't say for sure what she eats regularly. We did find a YouTube video in which she claims she's never eaten McDonald's. You may conclude this means she stays away from fast food. However, the rest of the video shows her eating snacks from the UK and USA, in addition to pictures of pizza and hamburgers.
The only thing that we can conclude for sure is that she manages to control her calories. As mentioned, she has always stayed slim, so she controls her portion intake even if her diet doesn't contain the most healthy foods.
The ultimate variable in terms of weight control is controlling your calories. There are plenty of nuances involved in this, such as ensuring you're getting all of your nutrients and the effect of manipulating macros (high protein, low carb). However, learning to control your calories is king when it comes to losing weight.
Final Say On Sabrina Carpenter's Workout
It's difficult to give a final verdict on Sabrina Carpenter's workout simply because it consists of bits and pieces scattered around the Internet.
The lack of information on Sabrina Carpenter's workout could even lead some to believe that she just has awesome genetics. As of the publication of this article, she's only 25. Considering she's always active with her singing and work, it's not a stretch to think she was dealt awesome cards in life.
Now, we are not saying she doesn't work hard, as she definitely does! She seems to be constantly working on something! And maybe she does train hard; she just keeps it private. Whatever she's doing, it works for her!
How Is Sabrina's Diet?
We wish we had more information so we could comment on the rest of her diet and form a good opinion. All we could find was what was listed above, which seems to be lacking in general fruits, vegetables, and whole foods.
One thing we like about her is her ability to enjoy foods she likes yet seemingly control her calories. This is one of the hardest things people have when following a diet; it's difficult to eat foods they like with control.
However, it's essential to understand that calories are just one part of a diet. If you eat processed foods, you can simultaneously control your calories yet still be malnourished or have an unhealthy diet. For example, skipping out on fruits and vegetables could create a deficit in certain vitamins and minerals.
We can't say it because we don't have enough information, but we hope she eats healthier foods and pizza. But let's assume she doesn't. Let's assume her diet is primarily hamburgers and pizza. Don't think this works because Sabrina Carpenter has a great body.
Aesthetics are just one factor that affects your diet; you need to be concerned about what's happening on the inside. To be clear, we are not saying she doesn't eat healthy. We don't know. We're simply saying we don't think that just because she is eating pizza and hamburgers on Instagram, you should make that a primary food in your diet.
Should You Do Sabrina Carpenter's Workout?
The Sabrina Carpenter workout in this article can work for someone looking to stay in shape. It's a three-day workout that fits many people's schedules and hits all the major movement patterns. Sabrina's workout would be perfect for someone looking to emphasize their lower body, as two days are spent training the legs and glutes.
Further, it uses a simple rep scheme and progression plan. Use the same weight to stay toned or increase it if you want more muscle. It also uses short rest times, making it great for someone looking to get more work done in less time and adding a bit of conditioning to the workout.
If you're looking for a simple, effective program that fits your schedule, try it!
Garett Reid
Author