I’ve designed a Samson Dauda workout plan using his workout videos, which are available on YouTube. If you’re his fan and want to train like him, I recommend trying this program for 12 weeks.
Samson’s training sessions begin with compound movements, followed by isolation exercises to bring out the best shape and improve muscularity.
His workout combines moderate to heavy lifting, focuses equally on every muscle group, and can help you build a strong, proportional, and impressive physique over time.
This training plan is for intermediates who have been exercising for a while and want to get huge.
I’ll also share a free printable PDF of his program for you to download and use offline.
A note for readers: This article does not discuss Samson Dauda’s biography. It only focuses on his training and workout plan. If you want, you can learn about him on the Generation Iron website.
Samson Dauda’s Best Exercises for Bodybuilding
Biceps
- Alternating Dumbbell Biceps Curl
- Concentration Curl
- D-handle Cable Curl
- Cable Biceps Curls
- Straight Bar Biceps Curl
- Single-arm Hammer Curl
- Overhead Cable Curl
Triceps
- Close Grip Bench Press
- Rope Press Down
- Triceps Press Down
- V-Bar Pushdown
- Triceps Machine Dips
- One-arm Cable Cross Pressdown
Back
- Standing Cable Lat Pullover
- Seated Cable Rowing
- Close-Neutral Grip Lat Pulldown
- Chest Supported Row
- Hammer Strength Single Arm Lat Pull Down
- Medium Grip Pull-up
- Bent-over Cable Rowing w/ Rope
Chest
- Incline Hammer Strength Chest Press
- Seated Incline Hammer Chest Press
- Straight Parallel Cable Fly
- High to Low Cable Chest Fly
- Incline Smith Machine Bench Press
- Incline Dumbbell Bench Press
- Seated Pec Deck Fly
Shoulder
- Incline Shoulder Machine Press
- Cable Reverse Flyes
- Dumbbell Front Raises
- Behind The Neck Overhead Press
- Single-arm Cable Lateral Raises
- Cable Cross Lateral Raise
- Reverse Pec Deck Fly
- Front Overhead Press
Legs
- Leg Extension
- Leg Press
- Back Squat
- Seated Hip Adduction
- Seated Hip Abduction
- Hack Squat Machine Calf Raise
- Standing Calf Raise
- Seated Calf Raises
- Single Leg Standing Leg Curl
- Lying Leg Curl
- Seated Leg Curl
Abdominals
- Abdominal Machine Crunches
- Standing Cable Oblique Twist
- Standing Cable Crunches
- Leg Raises
- Seated Knee Tucks
- Kneeling Cable Crunches
12-Week Samson Dauda Workout Plan for Ultimate Muscle Growth
SUMMARY
- Recommended Program Duration: 12 Weeks
- Split Type: Body Part Split
- Sessions/week: 5 days a week
- Duration/session: 90-120 minutes
- Workout Goal: Develop Strength and Muscle Mass
- Target Gender: Males
- Workout Difficulty: Intermediate to Advanced
SCHEDULE
- Monday: Back Workout
- Tuesday: Leg Workout
- Wednesday: OFF
- Thursday: Calves and Chest
- Friday: Arms and Hamstrings
- Saturday: Shoulder and Abs
- Sunday: OFF
Day 1 – Back Workout
Superset #1 – Standing Cable Lat Pullover + Seated Cable Rowing
- 4 supersets x 10-12 reps
Superset #2 – Close-Neutral Grip Lat Pulldown + Chest Supported Row
- 2-3 supersets x 8-12 reps
Exercise #5 – Hammer Strength Single Arm Lat Pull Down
- 3-4 sets of 10 to 12 reps per arm.
Superset #3 – Medium Grip Pull-up + Bent-over Cable Rowing w/ Rope
- 3-4 sets (pull-ups till failure) and cable rowing 8-12 reps per set.
Day 2 – Leg Workout
Exercise #1 – Leg Extension
- Warm-up set: 1 x 20 reps
- Working set 1: 5 reps with a 5-second pause at the top, followed by 10 quick reps.
- Working sets 2 & 3: Extend your knee slowly, taking five seconds to reach the top, then return to the start and repeat five times. Now, extend your legs quickly, but take five seconds to lower them fully; repeat five times.
Exercise #2 – Leg Press
- Normal sets: 4 x 10 reps (increase weight after each rep)
- Time Under Tension (TUT) set: Perform 10 normal reps, pause at the top for 30 seconds, repeat one more time, then end your set with another 10 quick reps. (Total reps 30)
Exercise #3 – Back Squat
- Working set: 1 set x 15 reps
- Normal sets: 4 sets of 8 to 10 reps (increase weight after each rep)
Day 3 – Calves and Chest
Exercise #1 – Hack Squat Machine Calf Raise
- Sets 1 & 2: 15-20 reps
- Sets 3 & 4: 10-15 reps
Exercise #2 – Standing Calf Raise
You can do it on the calf machine or the Smith machine. Use as heavy as possible and perform 8 to 10 reps per set with your full effort.
- Sets 1 & 2: 8-10 reps
Exercise #3 – Incline Hammer Strength Chest Press
- Sets 1 & 2: 12-15 reps
- Sets 3 & 4: 8-12 reps
Exercise #4 – Seated Incline Hammer Chest Press
- 2 to 3 sets x 8 to 10 reps
Exercise #5 – Straight Parallel Cable Fly
- Set 1: 12-15 reps
- Set 2: 10-12 reps
- Set 3: 6-10 reps
Day 4 – Arms and Hamstrings
Superset #1 – Triceps Press Down + Cable Biceps Curls
- 2 sets x 12-15 reps
Superset #2 – Straight Bar Biceps Curl + V-Bar Pushdown
- 3 sets x 10-15 reps
Superset #3 – Single-arm Hammer Curl + Triceps Machine Dips
- 3 sets x 8-12 reps
Superset #4 – Overhead Cable Curl + One-arm Crossbody Cable Pressdown
- 3 sets x 8-10 reps per arm. Perform more reps on the underdeveloped side.
Hamstring Exercise #1 – Single Leg Standing Leg Curl
- 2 sets x 15-20 reps per leg
Hamstring Exercise #2 – Lying Leg Curl
- 3 sets x 10-15 reps per leg
Day 5 – Shoulder and Abs
Exercise #1 – Leg Raises (on the pull-up bar or dip stand)
- 3 sets till failure. Use weight if possible.
Exercise #2 – Smith Machine Behind The Neck Overhead Press
- Sets 1 & 2: 10-15 reps with moderate rate
- Sets 3 & 4: 8-10 reps with heavy weight
- Set 5: 4-8 reps
Exercise #3 – Single-arm Cable Lateral Raises
- 2 sets of 8-12 reps per arm. Perform more reps on the weaker side.
Exercise #4 – Cable Cross Lateral Raise
- 2 sets of 8-10 reps.
Exercise #5 – Reverse Pec Deck Fly
- 3-4 sets of 8-12 reps.
Exercise #6 – Smith Machine Front Overhead Press
- 2-3 sets of 6-10 reps.
Does Samson Dauda Do Cardio?
Yes, Samson sometimes performs low-intensity treadmill and bicycle cardio for 30-45 minutes.
This helps him enhance endurance and cardiovascular fitness and plays a crucial role in shaping his physique.
Does Samson Meals for Muscle Gain
Meal 1
- 150G Oats + 1 Scoop Isolate Protein
- 5 Cooked Eggs
Meal 2
- 450G Sweet potatoes
- 200G Beef steak
Meal 3
- 350GCooked Pasta
- 180G Mince (Ground) 5% Beef
Meal 4
- 2 Cups of Rice
- 250G Chicken Breast
Meal 5
- Nando Half’s Chicken
- Chips
- Corn
Meal 6
- Sushi
I recommend designing a meal plan based on your budget and requirements. You don’t simply have to follow this meal plan because nutrition is something that differs from person to person.
Download The Samson Dauda Training Program PDF
You can also try the following workout routines of popular bodybuilders:
