A 22-year-old popular fitness influencer and amateur bodybuilder, Sam Sulek, is making a huge buzz in the fitness industry for amazing physique transformation.
He constantly shares his fitness journey on his YouTube channel, where he shows how to train to bring out the best shape.
His consistent workout videos, authentic conversation, and simplicity inspire innumerable individuals in the fitness realm, and if you are also one of them and looking for his training program, I can help you.
In this article, I’ve shared the Sam Sulek workout routine in a table format so you can use it efficiently and build size and muscularity.
About Sam Sulek Training Program
Sam Sulek follows a simple and low-volume workout routine that involves training every day for about 45-75 minutes.
He trains his back and rear delts (sometimes also calves) on day one, arms on day two, legs on day three, and chest and lateral delts on day four, and then he repeats this split.
Sam doesn’t take rest days because he feels his muscles get enough time for recovery between workouts.
- Day 1 – Back and Rear Delts
- Day 2 – Arms
- Day 3 – Hamstrings and Quads
- Day 4 – Chest and Side Delts
- Day 5 – Back, Rear Delts, and Calves
- Day 6 – Arms
- Day 7 – Hamstrings and Quads
- Day 8 – Chest and Side Delts
- Repeat
He doesn’t do plenty of reps and sets. Instead, he focuses on lifting moderate to heavy and performs about 10 to 12 working sets for a muscle group.
Sam mostly uses machine exercises along with some free-weight movements such as barbell back squats, dumbbell and barbell curls, incline bench presses, and overhead triceps extensions to train all his muscle groups.
Sam Sulek’s Warm-up Before Working Sets: Sam uses light resistance training to activate the muscles he wants to train. For example, he performs a few sets of single-arm cable chest flies and incline bench presses before going heavy on chest day. So, you can also do a few warm-up sets for every muscle you want to hit prior to working sets to ensure you feel the proper contraction.
Sam Sulek Workout Routine for Bulking Up
Day 1 – Back and Rear Delts
| Exercise | Sets | Reps |
|---|---|---|
| Shoulder-width Grip Front Pull-down | 2-3 | 12-15 |
| Wider Hammer Grip Pull-down | 2-3 | 10-12 |
| Machine Low Row | 2-3 | 12-15 |
| Machine Lat Pullover | 2-3 | 12-15 |
| Seated Low Cable Row | 2-3 | 12-15 |
| Lying Face Pull | 2-3 | 10-12 |
Day 2 – Biceps and Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Cross Cable Triceps Extension | 2-3 | 12-15 |
| Machine Dips | 2-3 | 10-12 |
| Triceps Press Downs | 2-3 | 12-15 |
| Alternating Dumbbell Curls | 2-3 | 8-10/arm |
| Seated Machine Biceps Curls | 2-3 | 12-15 |
| Standard Barbell Curl | 2-3 | 10-12 |
| Alternating DB Curls | 2-3 | 8-10/arm |
Day 3 – Hamstrings and Quads
| Exercise | Sets | Reps |
|---|---|---|
| Lying Leg Curl | 4 | 12-15 |
| Unilateral Leg Extension | 3 | 12-15 |
| Bilateral Leg Extension | 1 | Failure |
| Heel Elevated Back Squat | 4 | 10-12 |
| Unilateral Leg Extension | 1 | Failure |
Day 4 – Chest and Side Delts
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4-5 | 10-12 |
| Bent-Over Cable Chest Fly | 2-3 | 10-12 |
| Standing Cable Horizontal Fly | 2-3 | 10-12 |
| Machine Lateral Raises | 2-3 | 10-12 |
| DB Side Delt Raises | 2-3 | 8-10 |
Day 5 – Back, Rear Delts, and Calves
| Exercise | Sets | Reps |
|---|---|---|
| Seated Cable Rowing (Shoulder-width grip) | 4 | 10-15 |
| One-arm Side Straight arm Lat Pulldown | 2 | 10/side |
| Wide Grip Seated Cable Row | 3 | 10-12 |
| Single-arm Lat Pulldown | 1 | 10/side |
| Shoulder-width Grip Cable Rowing | 1 | Failure |
| Lying Face Pull | 4 | 10-12 |
| Seated Calf Raises | 4 | 10-15 |
Day 6 – Triceps and Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Cross Body Cable Tricep Extension | 3 | 12-15 |
| Single-arm Overhead Triceps Extension | 2 | 10/arm |
| Machine Dips | 1 | Failure |
| Triceps Bar Press Down | 2 | 8-10/arm |
| Alternating DB Biceps Curls | 2 | 12-15 |
| Standard Barbell Curl | 2 | Failure |
| Single-arm Cable Curls | 2 | 10-12/arm |
| Alternating DB Biceps Curls | 2 | 8/arm |
Day 7 – Hamstrings and Quads
| Exercise | Sets | Reps |
|---|---|---|
| Seated Leg Curls | 4 | 15-20 |
| Bilateral Leg Extension | 2 | 15-20 |
| Single Leg Extension | 2 | 15/leg |
| Heel Elevated Back Squat | 2 | 8-10 |
| Leg Extension | 1 | 10-12 |
| One-Legged Leg Extension | 1 | 10-12 |
Day 8 – Chest and Lateral Delts
| Exercise | Sets | Reps |
|---|---|---|
| Incline Bench Press | 4 | 10-12 |
| Bent-Over Cable Chest Fly | 3 | 10-12 |
| Standing Cable Horizontal Fly | 2 | 10-12 |
| Bent-Over Parallel Cable Fly | 2 | 10-12 |
| Machine Lateral Raises | 2 | 10-12 |
| DB Side Delt Raises | 2 | 8-10 |
Download The Sam Sulek Workout Plan PDF
I also suggest exploring Sam’s YouTube channel to better understand how he trains for size and muscle definition.
Frequently Asked Questions (FAQs)
Who Can Follow Sam’s Training Program?
Anyone who is looking for a simple, low-volume, and effective training split for muscle-building can follow a Sam Sulek workout regime. But if you are a beginner, I suggest taking a day off after every two training sessions for the first two months to get your body familiar with resistance training.
Is Sam Sulek’s Workout Plan Safe and Effective?
Yes, Sam’s workout includes mostly resistance machine exercises and involves performing 10-15 sets per day with moderate to heavy weights, making it suitable for beginner to intermediate lifters.
Does Sam Do Cardio?
Yes, he usually does cardio in the morning to enhance his endurance and cardiovascular fitness. If you can manage it, I also recommend doing it for 20 minutes of steady cardio at least three times weekly.
