Sam Sulek’s Workout Routine

Day 1: Chest and Shoulders Workout

The week kicks off with a push day focused on heavy presses and high-rep isolation work. The chest movements are designed to hit both upper and mid areas, while shoulder training emphasizes side and rear delts. This session sets a strong foundation for the rest of the training week in the full Sam Sulek workout routine.

• Incline pressing for upper chest: He uses incline bench presses with moderate to heavy weight, aiming for 8–12 reps, often taken close to failure or beyond with a drop set. This helps target the upper chest and front delts.
• Machine pressing for constant tension: Chest press machines allow him to push heavier loads while keeping the chest under control and tension for multiple sets, usually combining heavier and lighter rep ranges.
• Pec deck flyes for peak squeeze: He focuses on isolation flyes to stretch and contract the chest fully, usually pushing to failure with 12–15 reps and sometimes adding a drop set to finish.
• Cable flyes for controlled fatigue: These are often saved for the end of the chest workout to burn out the pecs. The tension from cables makes it easier to keep the muscles working the entire time.
• Rear delt flyes for balance: Sam doesn’t skip rear delt work—he uses high-rep flyes on reverse pec decks or cables to make sure his back and shoulders stay balanced.
• Lateral raises for shoulder width: He’s known for doing high-volume sets of side lateral raises—often 10 or more sets, using dumbbells or machine variations, with reps as high as 20 per set.
• Optional overhead press for added power: On some days, he includes overhead shoulder presses for 4 sets of 8–12 to bring more focus to the front delts and triceps.

This chest and shoulder session blends effort, variety, and volume—forming a key part of the Sam Sulek chest workout and supporting the structure needed for the rest of his program.

I always advise you do a lot of upper chest work. Nobody’s really lacking in the lower chest. But everyone is lacking upper chest. That’s why all heavy pressing movements are always incline for me

Day 2: Back Workout

This day is all about heavy pulling movements, helping build out the width and thickness of the upper and mid-back. The session brings a balance of classic rows and machine-based pulldowns with focused intent. It’s a solid part of the Sam Sulek workout split, especially for those aiming to grow a wider, fuller back.

• Bent-over barbell rows for full back size: These are done for 4 sets of 8–12 reps and often pushed to failure. They train the lats, traps, and spinal erectors all at once with serious loading.
• Lat pulldowns for stretch and width: He performs these with a wide or medium grip and keeps the reps slow and strict. Around 3 sets of 8–12 reps help bring more focus to the lat spread.
• Single-arm pulldowns for mind-muscle connection: He hits each side with 2 sets of 8–10 reps. Doing these one arm at a time improves focus and ensures both sides work evenly.
• Cable lat pulldowns with free motion: Using a machine that allows each arm to move freely, Sam pushes to failure with each set. This gives him more freedom of movement and a longer range to hit the lats harder.
• Seated cable rows for mid-back: Occasionally added for 2–3 sets of 10–12, these help lock in more tension on the middle part of the back and round out the session.

This back session adds serious pulling volume to the Sam Sulek full workout routine and plays a major role in building a strong and detailed upper frame.

Day 3: Legs Workout

Leg day isn’t just another gym session—it’s one of the hardest in the entire program. With plenty of isolation work before squats and long sets to failure, the intensity builds quickly. The Sam Sulek workout routine shows how serious lower body volume can push overall training to the next level.

• Seated hamstring curls to pre-fatigue: These are typically done first to warm up and isolate the hamstrings with about 4 sets of 12–15 reps. The goal here is to pre-exhaust the muscle group before moving on to compound lifts like squats.
• Single-leg seated hamstring curls for balance: Using each leg separately helps fix imbalances and adds more fatigue to the hamstrings early on. Sam focuses on control and range of motion to make sure both sides are equally challenged.
• Lying hamstring curls for extra range: Done for higher reps (15–20), these allow full contraction and stretch of the hamstrings from a different angle. He uses these to hit the muscle from a new position after it’s already partially worn down.
• Single-leg lying hamstring curls for more isolation: Sam often adds 2 sets per leg to fully target the muscle from all sides. This variation helps reinforce symmetry and pushes the hamstrings to full fatigue from yet another angle.
• Heel-elevated back squats to smash the quads: He works up to one hard set of 10, followed by 2 back-off sets to failure—placing more stress on the quads with elevated heels. This setup also helps improve depth and makes the movement more quad-dominant.
• Single-leg leg extensions with high volume: He’s known for doing as many as 9 sets of 15–20 reps, often finishing with bodyweight sissy squats for extra burn. These are done one leg at a time to focus tension on each quad and push them well past the point of fatigue.
• Calf raises with serious volume: He trains calves with up to 11 total sets, often mixing standing and seated raises, focusing on high reps and full range. Sam believes calves need more volume to grow, so he doesn’t hold back on reps or set count here.

This high-effort session builds the foundation of the Sam Sulek leg workout and shows how volume, isolation, and failure-based sets can lead to serious growth.

Day 4: Arms Workout (Biceps, Triceps – and Calves)

Arm day is all about volume, variety, and intensity. The session mixes heavier compound lifts with focused isolation work, giving both biceps and triceps a serious pump. In the Sam Sulek workout plan, this day often includes some extra calf work too—especially if they haven’t been trained in a few days.

• Triceps pushdowns to start the pump: Often the first movement of the day, he performs up to 9 sets of 15–20 reps using different grips to hit the triceps from multiple angles and build volume right away.
• Dips for compound strength: Sam does 2 sets to failure, using either bodyweight or extra weight. This helps build overall arm and chest mass while keeping the focus on pushing to the limit.
• Rope pushdowns to finish off triceps: This final movement targets the long head of the triceps. He uses a rope attachment for 1 set to failure, squeezing hard on every rep to empty out the last bit of energy.
• Dumbbell hammer curls for size and power: These curls are done in 2–3 sets, starting heavy for 6–10 reps and finishing with a burnout drop set. He combines hammer and standard curls in one motion to work the biceps and brachialis together.
• Single-arm preacher curls for control: He typically does 3 sets of 15–20 reps per arm, focusing on slow reps and strong contractions to isolate each bicep and reduce any swing or momentum.
• Cable curls to end with tension: Done with both arms or one at a time, he adds about 3 sets of 15–20 reps, sometimes including a lighter final set to flood the muscle with blood and maximize the pump.

This session is a standout in the Sam Sulek arm workout and shows how combining isolation movements with high rep ranges can lead to real arm growth—while keeping calves in rotation for better balance.

Day 5: Workout Routine Restarts

By Day 5, the schedule doesn’t slow down. Instead of taking a full rest day, Sam returns to the start of his rotation and repeats the push-heavy chest and shoulders session. This continuous cycle shows just how demanding the Sam Sulek workout routine really is—built around effort, frequency, and volume without extended breaks.

• Workout cycle restarts: After completing four days of training, Day 5 starts back with the same push workout from Day 1—focused on chest, front delts, and side delts.
• Volume and structure stay the same: The same high-rep isolation work and heavy compound lifts are performed again with minimal adjustments to intensity or volume.
• Calves and rear delts still included: Just like in the earlier session, smaller muscle groups like calves and rear delts may still be added depending on recovery.
• Split continues without long rest: The cycle keeps going throughout the week with Day 6 repeating the back workout, followed by legs, arms, and so on.
• High frequency demands recovery: This repeating schedule requires strong recovery habits, which are a big part of what allows Sam to stick with the full rotation.

The Sam Sulek full workout routine isn’t based on a weekly reset—it simply loops back to Day 1 and continues. That structure supports more frequent training for every muscle group and helps explain the pace of progress in his current program.

The Sam Sulek Workout Supplements

Supplements play a big part in keeping his training intensity high. While his workouts are built on heavy lifting and volume, the right products help support energy, hydration, and recovery. These are the supplements commonly seen in the Sam Sulek workout routine.

• Pre-workout for energy: Sam takes a high-stim pre-workout formula before lifting to boost his energy and focus. It’s especially helpful on days where fatigue might slow him down.
• Creatine for strength: He uses creatine monohydrate daily to support strength and performance. It helps him keep up the intensity during compound lifts and heavy sets.
• Pump supplement for better blood flow: To enhance the pump during high-rep sessions, Sam often stacks a non-stimulant pump product with his pre-workout. This helps muscles look fuller and improves the training effect.
• Whey protein powder post-workout: After lifting, he takes a whey shake to help meet his high protein needs. It supports muscle repair and makes it easier to hit his daily calorie goals.
• Beta-alanine for endurance: This is used to delay muscle fatigue during longer sessions. Sam includes it as part of his routine to get through high-volume sets with fewer drop-offs in performance.
• Electrolytes for hydration: Sam starts his day with water and added electrolytes. This helps keep him hydrated and ready to lift, especially during hard leg or back workouts.

The supplement stack supports the overall structure of the Sam Sulek workout plan—giving him the energy to train hard, the support to recover, and the endurance to keep going day after day.

Any lifter worth their salt has a dedicated cabinet in the kitchen full of all the pre-workout, vitamins, creatine, beta-alanine, aminos and protein powder… Why not try to maximize every vector of improved performance that you’re willing to do?

Weight Training Sessions

Sam doesn’t treat training like a part-time habit—it’s a daily fixture. He often heads to the gym in the morning or early afternoon and sticks to his routine no matter the season. While the structure of the Sam Sulek workout plan is intense, it’s also built with enough flexibility to keep him consistent even when small tweaks are needed.

• Preferred time to train: He usually lifts in the morning or early afternoon, depending on his schedule and recovery from the previous session.
• No skipping for weather: Sam is known for driving through cold winter mornings to stay on track with his lifts, showing how locked-in he is with the process.
• Adjustments when needed: If he’s dealing with soreness or discomfort—like shoulder tightness—he’ll modify the day’s plan by swapping exercises or training a different muscle group.
• Flexible structure: While he follows a clear rotation, Sam still adjusts based on how he feels that day, allowing room for recovery while keeping training consistent.
• Auto-regulation over strict rules: Instead of sticking to a plan no matter what, he listens to his body and shifts gears when necessary to avoid minor injuries or burnout.

This part of the Sam Sulek full workout routine shows how being consistent doesn’t mean being rigid. He trains hard, but smart—making changes when needed to keep showing up every day.

I’d rather go so hard that I get hurt every so often than limit my intensity and not know whether I really pushed it.

Sam Sulek’s Workout Philosophy

His training style pushes the limits of volume, effort, and frequency. Instead of saving energy between sessions, he goes all-in every day—whether it’s arms, legs, or back. The Sam Sulek workout routine centers around training to failure, often with minimal rest between sets and high weekly frequency.

• High set volume across all days: He commonly performs anywhere from 6 to 11 sets per exercise, often adding drop sets or back-off sets to push intensity even higher.
• Heavy compound lifts for strength: He builds most workouts around presses, rows, and squats, typically working in the 8–12 rep range while pushing close to failure.
• Isolation work with high reps: For movements like curls, tricep pushdowns, and leg extensions, Sam increases reps to 15–20+ per set to flood the muscle with blood and maximize the pump.
• Failure-focused training style: Most exercises end when he physically can’t complete another rep. It’s not unusual for him to chase extra reps with forced negatives or cheat form.
• Minimal rest between sets: He often keeps rest periods short to maintain intensity, increase fatigue, and keep his workouts efficient and focused.
• Consistency across the split: No matter the muscle group—arms, chest, or even calves—he sticks with this intense, high-volume style daily across the full Sam Sulek workout split.

While this approach isn’t meant for everyone, the Sam Sulek workout plan shows how pushing volume and intensity can lead to real results for those who can handle the demand.

Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.

Recovery Practices

Recovery is just as important as the workouts themselves. While Sam doesn’t follow a fixed schedule for rest, he pays close attention to how his body feels each day. The way he recovers allows him to maintain the high volume and intensity seen across the Sam Sulek workout routine without burning out.

• No planned rest days: Instead of sticking to a fixed break, Sam takes a rest or changes muscle groups if he wakes up feeling unusually tired or overly sore.
• Training flexibility: If a specific joint or area feels off—like shoulder discomfort—he’ll adjust exercises or swap them out to avoid pushing through pain.
• High-calorie diet for fuel: During bulk phases, he consumes up to 7,000 calories per day, focusing on plenty of protein and carbs to support recovery and energy needs.
• Daily hydration strategy: He places a strong focus on water and electrolyte intake and often starts his mornings with fluids to feel ready for his first lift.
• Listening to feedback: Sam tracks how his body responds to training, sleep, and nutrition, making changes when needed to keep progressing while avoiding injury.

This approach supports the demands of the full Sam Sulek workout plan, helping him stay consistent without pushing past his limits.

Daily Workout Routine

It’s not just the workouts—it’s how he structures the day around them. Sam separates his cardio and lifting into two distinct sessions and keeps his schedule consistent no matter how demanding the training gets. This setup helps the Sam Sulek workout routine stay balanced and productive without compromising energy or recovery.

• Morning cardio session: Sam starts his day with about 30 minutes on a stationary bike at home. He pedals at a moderate-to-high pace to get his heart rate up and break a sweat.
• Stays consistent with cardio: He believes in daily cardio and encourages others to do the same, often stressing there’s no excuse to skip it—even recommending having a bike or treadmill at home.
• Hydration comes first: Before cardio, he drinks water with electrolytes to stay hydrated, which helps him perform better in both sessions.
• Lifting comes later in the day: Sam prefers to separate lifting from cardio by several hours. This helps him recover, eat, and show up strong for his gym session.
• Flexible timing: If needed, he’ll adjust. Sometimes cardio happens later or the gap between both sessions shrinks—but he always gets both done.
• One focus per session: He keeps cardio and lifting separate so he can give full effort to each, which is a key part of the structure behind his full workout plan.

This daily split—cardio in the morning and weights later—keeps the workout routine Sam Sulek follows both intense and sustainable. It’s a clear example of how discipline and planning support progress over time.