Here’s Sam Sulek’s Workout Routine That Helped Him Gain Massive Social Media Presence
Though Sam’s name in the bodybuilding community may be debatable, his dedication to workouts is undeniable. At a height of 5’11”, this young bodybuilder weighs an impressive 240 lbs at the age of 22. Similarly, most of his weight is due to his muscle mass. Hence, his following on social media is also massive due to his muscular body, and fans’ curiosity about Sam Sulek’s workout routine is also seen very often.
Nonetheless, if you’re also a fan or want to find out the secret of his impressively muscular body, this article will prove beneficial as we will cover his training routine.
Sam Sulek’s Workout Routine
Sam Sulek believes that consistency and hard work are important in his training. He starts with 30 minutes of cardio on a bike and then lifts heavy weights until his muscles are too tired to keep going. Sam likes to lift heavy to reach muscle failure quickly and save time. He usually focuses on one muscle group each day, called a “bro split,” but sometimes, he does routines that target pushing, pulling, and bringing his legs together.
Nonetheless, below is one example of Sam Sulek’s workout routine that will give you an idea of his workout strategy and how he trains himself.
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Curls (Seated) | 4 | 12 – 15 |
| Leg Extensions (Single Leg) | 3 | 12 – 15 |
| BB Back Squats (Heel Elevated) | 2 | 12 – 15 |
| Leg Extensions (Single Leg) | 4 | 12 – 15 |
| Sissy Squats (Bodyweight) | 4 | 8 – 10 |
Chest & Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 3 | 8 – 12 |
| Chest Press W/ Hammer Strength Machine | 2 | 8 – 10 |
| Incline Press W/ Smith Machine | 2 | 8 – 10 |
| Pec Dec | 2 | 12 – 15 |
| Cable Flys | 2 | 12 – 15 |
| Cable Face Pulls | 4 | 12 – 15 |
| Reverse Pec Dec | 7 | 12 – 15 |
| DB Side Lateral Raises | 7 | 12 – 15 |
| Machine Side Lateral Raises | 4 | 15 – 20 |
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 4 | 8 – 12 |
| Lat Pulldowns | 3 | 8 – 12 |
| Single Arm Lat Pulldown | 2 | 8 – 10 |
| Free Motion Lat Pulldown | 2 | 12 – 15 |
Arms
| Exercise Name | ||
|---|---|---|
| Cable Press Down (Underhand) | 3 | 12 – 15 |
| 1 Arm DB Overhead Triceps Extensions | 3 | 12 – 15 |
| Dip Machine | 3 | 10 – 12 |
| Straight Bar Cable Triceps Press downs | 2 | 12 – 15 |
| Alternate DB Curls | 2 | 10 – 12 |
| 1 Arm Cable Biceps Curls | 2 | 12 – 15 |
| Cable Biceps Curls | 2 | 10 – 12 |
| EZ Bar Preacher Curls | 2 | 10 – 12 |
| DB Spider Curls | 2 | 12 – 15 |
| DB Alternate Curls | 1 | 12 – 15 |
Sam Sulek’s Diet Plan
Sam takes a flexible approach to eating. He carefully weighs and measures his food to get the right amount of protein and carbs. Instead of following a strict meal plan, he tracks what he eats. He also gets many of his calories from foods that aren’t typical in bodybuilding diets.
Meal 1:
- Cereals – 3 Servings
- Whole Milk – 3 Cups
Meal 2:
- Apple Juice – 16 Oz
- Crunch Bar (King Sized)
Meal 3:
- Steak – 16 Oz
- Mashed Potatoes (Large Bowl)
Meal 4:
- Carbs – 100 Grams
Meal 5:
- Steak – 16 Oz
- Ramen Noodles
Sam Sulek’s Workout Principles
Sam Sulek has adopted a high-intensity training approach similar to bodybuilding legend Mike Mentzer. He focuses on 8-12 reps per exercise, ensuring a strong mind-muscle connection. Nonetheless, Sam begins with full reps and transitions to partial reps as he approaches muscular failure, a method proven to be effective for muscle growth.
He also uses controlled reps with added pauses and incorporates isometric holds to enhance strength and stability. Sam likes to train for muscular failure, a technique that activates type II muscle fibers and helps break through plateaus for better muscle recruitment.
Sam Sulek’s Early Life and Introduction to Fitness
Sam Sulek, born in Ohio in 2002, had a typical upbringing. He started diving at the age of eight and later participated in competitive diving and gymnastics during high school. However, Sam’s true passion lay in bodybuilding. As a teenager, he started weightlifting in his backyard, earning a reputation for his strength. At 18, he joined a gym and, with the help of a personal trainer, focused on building muscle mass.
However, before focusing on bodybuilding, Sam excelled in gymnastics and diving. His athletic background, like that of any other pro bodybuilder, is evident in a recent video in which he impressed his followers with an impressive dive, showcasing his versatile talents.
He has also become a prominent figure in the fitness world, amassing a massive following on social media. He boasts over 3 million followers on YouTube, 4 million on Instagram, and more than 2.5 million on TikTok. His growing popularity has led many to consider him a future star in bodybuilding.
Despite having a strong online presence, Sam Sulek likes keeping his personal life private. Known for being humble and shy, his awkward charm has made him a meme sensation as well. This unique blend of traits makes him relatable and admired in the bodybuilding community.
Closing Thoughts
Sam faces a lot of criticism, but he’s just a young guy who loves working out and sharing his passion with others. While not everything he says or suggests may be perfect, there’s still value in what he does. Sam works hard and carefully tracks his calorie and protein intake. If more people focused on these two things, they’d likely see better progress in their fitness journey.
