​Sam Sulek Workout Routine: A Complete Breakdown

Sam Sulek has become known for his intense workout routines and impressive physique. His training combines powerlifting and bodybuilding techniques to build strength and muscle.

In this article, we'll dive deep into Sam's workout routine, breaking down the key elements that have contributed to his success. Let’s dive into the details of his workout program and see what makes it so effective.

[Related Article] Is Sam Sulek Natural? Unveiling the Truth

Short Summary

• Introduction: A brief overview of Sam Sulek and his impressive physique.
• Workout Routine Breakdown: A detailed explanation of Sam Sulek's training split, exercises, and sets/reps.
• Workout Components: Includes a mix of strength training, endurance exercises, and muscle-building techniques.
• Daily Schedule: How Sam Sulek structures his workouts throughout the week.
• Ready to test out Sam Sulek’s workout? Don’t forget to enhance your performance with our top pre-workout supplement, Wild Thing, to support your overall training.

Who is Sam Sulek?

Sam Sulek is an American social media influencer and aspiring bodybuilder, born on July 2, 2002, in Ohio. At just 22 years old, he has made a notable impact in the fitness community with his impressive physique, standing 5 feet 11 inches tall and weighing around 240 pounds. 

He has a large following on social media platforms like YouTube and TikTok, where he shares his training videos, meal plans, and other fitness-related content.

Sam's journey into fitness began early; he started competitive diving at the age of eight and later took up gymnastics. This athletic background laid the foundation for his transition into bodybuilding. 

Today, he is known for his unique training methods and motivational content, which he shares with millions of followers across platforms like Instagram and TikTok.

Sam Sulek's Workout Philosophy

Sam Sulek, the 21-year-old fitness sensation, follows a balanced and disciplined approach to bodybuilding. His workout philosophy centers around the following:

Hitting Each Muscle Group Frequently: Sam trains every muscle group at least once a week, with some getting more attention. He believes that by the time he's ready to work the same muscles again, they've fully healed and are stronger than ever.

Prioritizing Compound Movements: Sam's workouts focus on compound exercises like bench presses, squats, and deadlifts to stimulate maximum muscle growth. He combines heavy lifting with bodyweight exercises to build both strength and endurance.

Tailoring Workouts to Individual Muscle Groups: Sam follows a 4-day split routine, dedicating each day to a specific muscle group: chest/shoulders, back, legs, and arms. This allows him to train hard while still allowing adequate recovery time for each muscle group.

Pushing Past Failure with Intensity: Sam Sulek trains each set to the point of muscle failure, often using techniques like partials to eke out extra reps. He incorporates a high training volume, performing 8-12 sets per muscle group.

Emphasizing Proper Form and Technique: While Sam believes in training with intensity, he emphasizes the importance of maintaining proper form and technique over lifting the heaviest weights possible.

Sam Sulek's Workout Routine

Sam Sulek follows a structured four-day split workout routine that targets various muscle groups each day. He typically trains almost every day, sometimes even twice a day, without scheduled rest days. This allows him to maximize muscle growth and recovery while keeping intensity high. 

Here’s a breakdown of his routine:

Day 1: Chest and Shoulders

On chest and shoulders day, Sam targets his upper body with a mix of heavy lifts and isolation exercises. This combination helps build strength and muscle definition in the upper body.

• Incline Barbell Bench Press: 4 sets of 8-12 reps (to failure)
  This exercise focuses on the upper chest and shoulders, helping to create a fuller look.
• Pec Deck Machine Flyes: 3 sets of 10-15 reps (to failure)
  This isolation exercise targets the chest muscles, emphasizing the stretch and contraction.
• Cable Flyes: 2 sets of 12-15 reps (to failure)
  It helps provide constant tension through the full range of motion.

• Dumbbell Shoulder Press: 4 sets of 8-12 reps (to failure)
  This compound movement targets the shoulders and triceps, promoting overall upper-body strength.
• Chest Press: 2 sets of 8-12 reps (to failure)
  A staple for overall chest development, this exercise allows for a greater range of motion.
• Lateral Raises: 11 sets of 12-15 reps (to failure)
  This isolation exercise focuses on the lateral deltoids, helping to create wider shoulders.
• Dumbbell Reverse Flyes: 8 sets of 12-15 reps (to failure)
  This exercise targets the rear deltoids and upper back, promoting balanced shoulder development.

Day 2: Back

Back day is all about building width and thickness. Sam's routine consists of a variety of exercises that target different areas of the back.

• Bent-Over Barbell Rows: 4 sets of 8-12 reps (to failure)
  This compound movement targets the mid-back and lats, helping to build thickness.
• Lat Pulldowns: 3 sets of 10-12 reps (to failure)
  This exercise targets the lats and helps create width in the back.
• Single Arm Pulldown: 2 sets of 8-12 reps (to failure)
  It improves muscle balance and mind-muscle connections.
• Seated Cable Rows: 2 sets of 10-12 reps (to failure)
  Cable rows provide constant tension and help develop the back muscles evenly.
• Deadlifts: 4 sets of 6-10 reps (to failure)
  Deadlifts are a key exercise for overall strength, engaging the entire posterior chain, including the back, glutes, and hamstrings.

Day 3: Legs

Leg day is particularly intense for Sam, focusing on both strength and hypertrophy. This routine targets all major muscle groups in the legs.

• Barbell Back Squats: 4 sets of 8-12 reps (to failure)
  Squats are a fundamental movement for leg development, targeting the quads, hamstrings, and glutes.
• Leg Curls: 4 sets of 10-15 reps (to failure)
  This isolation exercise focuses on the hamstrings, helping to balance leg development. It also addresses muscle imbalance and improves intensity.

  Calf Raises (Standing): 4 sets of 12-15 reps (to failure)
  This exercise targets the gastrocnemius muscle in the calves for overall calf development.

• Calf Raises (Seated): 3 sets of 12-15 reps (to failure)
  Seated calf raises target the soleus muscle, ensuring balanced calf development.
• Leg Extensions: 10 sets of 8-15 reps (to failure)
  It helps strengthen the quadriceps muscles.
• Cable Romanian Deadlifts (RDLs): 3 sets of 10-12 reps (to failure)
  These exercises improve your hamstrings, glutes, and lower back. They support your posture, stability, and overall strength.

Day 4: Arms

On arm day, Sam focuses on the biceps and triceps, along with the calves, to ensure balanced arm development.

• Barbell Bicep Curls: 4 sets of 8-12 reps (to failure)
  This classic exercise targets the biceps, promoting size and strength.
• Dumbbell Hammer Curls: 2 sets of 6-10 reps (to failure)
  Hammer curls engage both the biceps and forearms, enhancing grip strength.
• Tricep Dips: 2 sets of 8-12 reps (to failure)
  Dips are a compound movement that effectively targets the triceps and chest.
• Tricep Pushdowns: 3 sets of 10-15 reps (to failure)
  Cable pushdowns provide constant tension on the triceps, promoting growth.
• Dumbbell Preacher Curl: 3 sets of 10-12 reps (to failure)
  It isolates bicep muscles.
• EZ Barbell Curl: 3 sets of 10-12 reps (to failure)
  It improves movement in the wrists and forearms.

Can I Follow Sam Sulek's Workout?

Yes, you can follow Sam Sulek's workout routine, but it's essential to consider your fitness level and adapt the program accordingly. Sam's workouts are intense and high-volume, often involving 20 or more sets for each muscle group. 

If you're a beginner, it's wise to start with fewer sets and gradually increase as you build strength and endurance. Moreover, his training is highly effective for him; however, it's important to remember that what works for him might not suit everyone. Always pay attention to what your body can handle.

Sam Sulek Diet

Sam Sulek's diet is designed to support his intense training and muscle-building goals. He follows a high-calorie bulking diet that can sometimes reach up to 7,000 calories per day. 

He also has a cutting diet in which he reduces calorie intake. Sam's diet includes a variety of calorie-dense foods, such as whole milk, cereal, donuts, and fast food like burgers and fries.

[Related] Unlocking the Secrets of Sam Sulek Diet: A Comprehensive Guide

A typical day for Sam might start with a large bowl of cereal mixed with chocolate milk. He often consumes meals that include high-protein sources like steak and chicken, along with carbohydrates from sources like mashed potatoes and ramen. Sam also incorporates protein shakes, especially after workouts, to aid in recovery and muscle growth.

A typical day of eating for Sam includes meals like:

• Meal 1: 1 quart of chocolate milk
• Meal 2 (Pre-Workout): 4 cups of cereal with 4 cups of whole milk
• Intra-Workout: 50-100g carbs from supplements like Gatorade powder or dextrose
• Post-Workout: 100g carbs from supplements, 2 scoops whey protein
• Meal 3 (Post-Workout): A cheeseburger and medium fries from Five Guys
• Meal 4: 4 donuts with 2 cups of whole milk

Best Pre-Workouts to Boost Your Performance

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Key Benefits

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Key Ingredients

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Seismic Surge is a pre-workout supplement designed to support intense training sessions and help you push past your limits. It combines recent advances in strength and stamina to help you push through challenging training sessions. Formulated for those serious about their fitness goals, this pre-workout provides a strong boost of energy and improves endurance.

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Key Ingredients

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4- Gorilla Mode Pre-Workout by Gorilla Mind

Gorilla Mode is formulated to enhance your workout performance. This pre-workout supplement includes a blend of high-quality ingredients designed to support peak physical potential during your training sessions. 

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FAQs: Sam Sulek Workout Routine

Q: Who is Sam Sulek?

A: Sam Sulek is an American social media fitness influencer and bodybuilder known for his intense workout routines and impressive physique.

Q: What is Sam Sulek's workout routine?

A: Sam Sulek follows a 4-day split routine targeting chest/shoulders, back, legs, and arms. He typically trains almost every day, often twice a day.

Q: Does Sam Sulek take rest days?

A: Sam Sulek does not have scheduled rest days. He believes that by the time he's ready to work the same muscles again, they've fully healed and are stronger than ever.

Q: How many sets and reps does Sam Sulek do?

A: Sam Sulek typically performs 8-12 sets per muscle group, with 8-12 reps per set.

Q: Can beginners follow Sam Sulek's workout routine?

A: While Sam's routine is designed for serious lifters, beginners can adapt his exercises and volume to fit their fitness levels. It's important for beginners to start with lighter weights and fewer sets to avoid injury and gradually build strength.

Q: How long are Sam Sulek's workouts?

A: Sam's workouts typically last between 1 to 2 hours, depending on the muscle group being trained. For example, his leg workouts can be particularly lengthy, sometimes lasting up to 3 hours when combining different exercises.

Final Thoughts

Sam Sulek's workout routine and diet are designed to support his goal of building an impressive physique. His four-day split allows for focused training on different muscle groups, ensuring that each area gets the attention it needs for growth. 

Sam Sulek’s training approach challenges many established principles in the bodybuilding world. It's important to note that while Sam's routine can serve as an excellent template, it may not be suitable for everyone. 

Factors such as individual fitness levels, goals, and recovery needs should be taken into consideration when designing a workout program. Beginners, in particular, should focus on gradually building up their strength and endurance before attempting more advanced routines. 

Overall, the routine offers a structured approach to improving strength and muscle mass, suitable for those seeking a systematic workout plan.

Sources:

https://pumpx.app/blog/sam-suleks-workout/

https://www.journee-mondiale.com/en/sam-suleks-workout-routine/

https://workout-temple.com/en/bodybuilding/sam-sulek-wiki/

https://generationiron.com/sam-sulek-bodybuilding-workout

https://www.setforset.com/blogs/news/sam-suleks-workout-routine

Photo Credits:

Sam Sulek Instagram

https://www.instagram.com/sam_sulek