In the world of professional bodybuilding, where freak genetics and extreme mass often dominate headlines, Sasan Heirati stands out for something different: discipline, consistency, and razor-sharp conditioning.
A Persian-born, British-raised IFBB Pro, Sasan has carved a name for himself not with viral gym clips or celebrity status, but through relentless dedication, intelligent training, and a philosophy rooted in self-belief.
From his early days lifting weights at 14 to becoming the 2025 Toronto Pro champion and earning his first-ever qualification for the Mr. Olympia, Sasan Heirati’s journey is a testament to patience, perseverance, and purpose.
🧑🦱 Sasan Heirati Quick Facts (2025)
| Attribute | Details |
|---|---|
| Full Name | Sasan Heirati |
| Sasan Heirati Date of Birth | 1988 (age 37) |
| Sasan Heirati Height | 5’8″ (173 cm) |
| Sasan Heirati Competition Weight | ~240–250 lbs (109–113 kg) |
| Sasan Heirati Division | Men’s Open Bodybuilding |
| Sasan Heirati Nationality | British (of Persian descent) |
| Sasan Heirati Hometown | London, UK |
| Sasan Heirati Pro Status | IFBB Pro (since 2015) |
| Sasan Heirati Social Media | Instagram: @sasanheirati |
🏆 Who Is Sasan Heirati?
Sasan Heirati is not a bodybuilder who relies on hype.
He’s a student of the sport—a man who built his physique through quiet grind, intelligent prep, and unwavering focus.
Known for his dense muscle mass, tight waist, and elite conditioning, Sasan has long been respected by insiders for his clean posing, symmetry, and stage presence.
But for years, he was seen as a perennial runner-up—always in the mix, but never quite breaking through.
That changed in 2025.
With a victory at the Toronto Pro Supershow, Sasan qualified for the Mr. Olympia for the first time in his career—a moment that brought tears to his eyes and cheers from fans worldwide.
“I’ve been chasing this for a decade. This is for everyone who believed in me.”
📚 Early Life & Introduction to Bodybuilding
Born in Iran and raised in London, UK, Sasan Heirati discovered fitness at a young age, driven by a desire to improve his athletic performance in school sports.
At 14 years old, he picked up his first weights—not to become a bodybuilder, but to get stronger, faster, and more powerful.
Over time, his motivation deepened.
“It came to a point where I wasn’t just training for sports… I was training for me.”
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He fell in love with the process—the pump, the progress, the transformation.
And soon, he began to dream of stepping on stage.
🏅 Career Highlights: The Long Road to Olympia
Sasan’s professional journey has been a masterclass in consistency and resilience.
🌟 Key Career Milestones
| Year | Results |
|---|---|
| 2015 | Won British Bodybuilding Championships– Earned IFBB Pro Card |
| 2016 | 5th – Wings of Strength Chicago Pro |
| 2017 | 6th – IFBB New York Pro |
| 2018 | 2nd – California State Championships |
| 2024 | 4th – Empro Pro |
| 2025 | 2nd – Detroit Pro, FIBO Pro, California State Pro |
| 2025 | 5th – New York Pro |
| 2025 | 1st – Toronto Pro Supershow–Qualified for Mr. Olympia 2025 |
| 2025 | 1st – Empro Classic Pro(final prep show) |
For over a decade, Sasan was known as the “best bodybuilder never to win a pro show.” He placed 2nd multiple times, often losing by the slimmest of margins.
But in 2025, everything clicked.
At the Toronto Pro, he brought his sharpest, driest, most complete package—defeating Regan Grimes and ending his runner-up streak.
“This win isn’t just about me. It’s about proving that hard work does pay off.”
💪 Training Philosophy: High Volume, Heavy Basics, Smart Evolution
Sasan’s training is built on old-school principles with a modern edge.
He trains 5–6 days per week, with one or two rest days for recovery.
🔹 Core Principles:
- High Volume: ~20 sets per muscle group per week
- Rep Range: 6–10 reps (strength and hypertrophy focus)
- Exercise Selection: 4–7 exercises per body part
- Focus on Compound Lifts: Bench press, squats, deadlifts, rows, overhead press
“I always preferred sticking to the basics. Heavy compound movements induce the most muscle growth.”
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But Sasan isn’t rigid. He believes in listening to his body and changing routines to avoid plateaus.
“Trial and error in figuring out what works best… is important.”
He also emphasizes abs training—a rarity in the Open division.
“I’ve always disagreed with bodybuilders who don’t train abs. Controlling them requires training them.”
🔁 Weekly Training Split (2025 Prep)
| Day | Exercises |
|---|---|
| Monday | Chest & Triceps |
| Tuesday | Back & Biceps |
| Wednesday | Legs |
| Thursday | Shoulders & Abs |
| Friday | Arms (Pump Focus) |
| Saturday | Quads & Hamstrings (Volume Day) |
| Sunday | Rest or Mobility |
🥗 Diet Plan: Simple, Balanced, Sustainable
Sasan’s diet reflects his philosophy: no gimmicks, no extremes—just consistency.
🔹 Nutrition Principles:
- High Protein: 250–300g/day
- Moderate Carbs: Timed around workouts
- Low Fat: Especially in final prep
- Meal Frequency: 6–7 meals/day
- Cheat Meal: One per week (to maintain sanity and metabolism)
He avoids processed foods and focuses on whole, nutrient-dense options.
🔹 Sample Daily Diet (Pre-Contest)
- Meal 1: 6 egg whites, ½ cup oats, 1 banana
- Meal 2: 200g chicken, ½ cup rice, broccoli
- Meal 3 (Pre-Workout): 200g lean beef, ½ sweet potato, 1 scoop EAAs
- Meal 4 (Post-Workout): 2 scoops whey, 1 cup white rice, 1 tbsp honey
- Meal 5: 200g fish, ½ cup quinoa, spinach
- Meal 6: Cottage cheese, almonds, berries
- Meal 7 (Before Bed): Casein protein, ZMA supplement
💊 Supplements
- Whey Protein
- BCAAs
- Superfood Supplement (greens blend)
- Multivitamin
- Omega-3s
- Electrolytes
“I find a lot of bodybuilders overcomplicate things. Keep it simple. Train hard. Eat clean.”
🌍 Life Beyond the Gym: Coach, Mentor, and Role Model
Outside of competition, Sasan is a personal coach and nutritionist, helping clients achieve their fitness goals.
He’s also a voice of authenticity in a sport often filled with ego and drama.
His message is clear:
“Motivation should be 100% within. Be yourself, believe in yourself, and always do things that feel right to you.”
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He’s open about the mental toll of contest prep and the importance of identity beyond the mirror.
“Forget the stage, the trophies, the cheques. They will come. In the meantime, it’s me, myself, and I.”
🔥 Final Thoughts: The Rise of a Late-Blooming Legend
Sasan Heirati’s story is not about overnight success.
It’s about a man who kept showing up—year after year, show after show—until the world finally noticed.
He didn’t win because he was the biggest.
He won because he was the best-conditioned, the most disciplined, the most consistent.
And now, at 37 years old, he’s stepping onto the Mr. Olympia stage—not as a favorite, but as a dangerous contender.
Because in bodybuilding, peaking on the right day is everything.
And Sasan Heirati has spent a lifetime learning how to peak perfectly.
So when the lights hit the stage in Las Vegas…
Don’t count out the British Lion.
Because this is his moment.
And he’s not letting go.