Sam Sulek has made a massive impact within the online fitness community. Known for being drama-free and for a somewhat relaxed training style, his approach to bodybuilding is very appealing.
He doesn’t follow strict regimes but rather a general format while allowing himself to train based on how he feels. Sam goes to the gym, trains hard, makes changes as he sees fit, and posts his progress online. We’re going to use the information he puts online and summarize what a pro-bodybuilder’s training routine looks like.
Who Is Sam Sulek?
Things You Need To Know About Sam Sulek!
24-Year-Old American Professional Bodybuilder
Rose to fame on social media starting around 2023
Earned his IFBB Pro Card by winning the 2025 NPC Arnold Legends Classic, Classic Physique
Made his Pro Debut at the 2026 Arnold Classic, placing 8th in the Classic Physique
Sam Sulek is a 24-year-old American IFBB Pro bodybuilder, fitness influencer, and YouTube content creator who rose to fame in 2023.
His training workouts are relaxed yet intense, focusing on intensity and pump while allowing flexibility. Rather than following a strict program, he uses a general framework and trains as he feels like it.
Sam has become one of the most popular bodybuilders and fitness influencers thanks to his consistent, transparent vlogs. He also doesn’t get involved in drama or preach any specific training rules.
He’s level-headed, rational, and simply tells you what he’s doing and his general philosophy. Even if you’re not a bodybuilder, it’s very hard not to be drawn to him.
Sam Sulek’s Training Methodology
Summary Of Sam’s Training Style
Rotates through 4 sessions (Chest w/ lateral delts, Back w/ rear delts, Legs, Arms)
8-12 working sets per session
4-6 exercises per session
1-3 sets per exercise
Trains to failure with assisted and partial reps
Primarily uses the 8-12 rep range.
Now we’ll get into what his training style looks like. Sam uses an old-school bodybuilding style. It’s characterized by;
4-Way Body Part Split
High Weekly Volume
High Training Frequency
High Intensity and “Move Weight” Mentality
You won’t find the exact details of Sam’sSam’s training as he doesn’t follow a specific program. Rather, autoregulation governs most of his training, meaning he adjusts his workout based on how he feels.
When used correctly, autoregulation has proven to be an effective bodybuilding strategy (Hickmott et al., 2022).
Sam follows a general framework but allows flexibility with;
What exercises does he use?
Weekly volume
Load and reps used
Takes a rest day when he feels he needs
This is highly unorthodox, but it works for Sam. However, it takes extensive training experience and body awareness to be successful.
With that said, here are some key variables of Sam Sulek’s Training Workout.
What Training Split Does Same Sulek Use?
Currently, Sam Sulek uses a 4-day rotating bodybuilding split with no planned rest days, training until he feels a break is needed.
This may sound crazy, but for a bodybuilder like Sam, it makes sense and obviously works. However, it takes a high level of body awareness and gym maturity; in other words, don’t try this yourself.
Sam Sulek’s Typical 4-Day Training Cycle:
Day 1: Chest & Side Delts (e.g., Incline dumbbell press, cable flies)
Day 2: Back & Rear Delts (e.g., Lat pulldowns, rows)
Day 3: Arms (Biceps & Triceps) (e.g., Tricep pushdowns, dumbbell curls)
Day 4: Legs (e.g., Squats, leg extension, hamstrings)
He would then repeat this cycle.
Sam Sulek’s Preferred Exercises?
Like most pros, Sam uses a variety of exercises, which allows him flexibility in his training. This includes:
Heavy compound movements
Machine-based exercise
Cable Machines
Isolations
As he has become more advanced, especially during competition, he tends to prefer;
Cable exercises
Machine-based exercises
Isolations
This allows him to target his muscles, loading them without worrying about other muscles taking over.
We will list his favorite exercises for each muscle group below!
What Type Of Volume Does Sam Use?
As he’s progressed, Sam has reduced the volume he uses. Ironically, this trend is seen in other bodybuilders such as Dorian Yates.
He typically targets 8-12 sets per muscle group per session, sometimes reducing to 6.
That may sound low, but remember, he trains each body part at least twice a week. Further, these sets usually use assisted reps and partials, so the total rep volume will be higher.
Does Sam Lift Heavy Weight or Light?
Sam usually plans to use loads that put him in the 8-12 rep range, ideally coming to failure by the 10th rep.
Sometimes he goes heavier, while at other times he goes lighter; but 8-12 reps is the sweet spot.
With that said, Sam has repeatedly said his main goal is to hit the muscle and bring it to failure; if he can do 16 reps, he’ll do 16.
Training to failure is a key component of his training and can be a useful tool to build muscle when fatigue is managed (Nóbrega et al., 2016).
Sam Sulek’s Progressive Overload
Instead of pushing heavier loads as his primary method of progressive overload, Sulek tends to focus on hypertrophy-based progression.
His progression methods include:
More reps with the same weight
Improved contraction and control
Better pump or fatigue with special sets.
Gradual load increases
Increasing reps has been found to be just as effective as increasing load in increasing mass (Plotkin et al., 2022). This makes an attractive alternative for bodybuilders.
Does Sam Sulek Use Rest Days?
A unique characteristic of Sam’sSam’s training style is that he doesn’t use “planned” rest days; that doesn’t mean “no rest days.
Sam simply rotates through his 4 training sessions, taking days off when he feels he needs them.
This worked well for him due to his training plan; even though he trains every day,
His daily sessions are relatively short.
Each session is around 45 mins.
Each body part gets 3 full rest days (4 days total)
Does Sam Sulek Use Cardio?
Even at his massive size, Sam Sulek is one of the few popular pro bodybuilders who heavily promote cardio. His routine is simple;
LISS (Low Intensity Steady State) for 30 minutes daily
Aim to hit 300 calories before getting off.
He uses a recumbent bike as it puts the least stress on his body.
Sam doesn’t complain about cardio. Instead, he uses that time to watch shows or update his social media.
In this context, cardio is cardio; it doesn’t need to be complicated, and you don’t need to be zoned in for it to work.
Sam Sulek’s Bodybuilding Training Program
We’re now going to lay out a Sam Sulek training program. Keep in mind, this is based on his training style and uses his preferred exercises.
You’ll notice that most exercises don’t have a rep range. Unless noted, use a weight that lands you in the 8-12 rep range. If there are multiple sets, you can add a little weight for each additional set.
Chest And Lateral Delts Session
Incline Dumbbell Press- 3 Sets
Machine Neutral Grip Chest Press- 2 Sets
Pec Deck Fly- 2 Sets
High Cable Chest Fly- 1 Set
Lateral Raises- 2 Sets
Back Session
Weighted Chin-Up- 2 Sets
Wide-Grip Lat Pulldown- 2 Sets
Seated V-Bar Cable Row- 2 Sets
Single-Arm Bent-Over Cable Row- 1 Set
(Super Set) Rear Delt Fly & Cable Pullover- 1 Set
Legs
Lying Hamstring Curls- 2 Sets
Cable Romanian Deadlift- 2 Sets
Smith Machine Front Squat (Or Hack Squat)- 2 Sets
Leg Press- 1 Set (High reps 15-20)
Leg Extensions- 1 Set
Calf Raise- 2 Sets
Arms
Tricep Pushdown- 2 sets
Cable Preacher Curls- 2 Sets
Overhead Triceps Extension- 2 sets
Cable Hammer curls- 2 Sets
Cross Cable Triceps Extension – 1 Set
Single Arm Preacher Curls -1 Set
Sam Sulek’s Training Principles
Sam generally brings all of his sets to failure, and even beyond. His priority is maximizing intensity and muscle activation, which he does using a combination of methods.
1. Full ROM With Controlled Reps And Slow Eccentrics- Sam highly regards the mind-muscle connection and full activation as the central components of bodybuilding.
Both of these, even the mind-muscle connection, have been found to be important in bodybuilding and improving muscle hypertrophy (Halperin & Vigotsky, 2016). Therefore, he uses a full range of motion with controlled reps, particularly on the eccentric.
2. Partial Reps- As his muscles become more fatigued, Sam will start using partial reps as he approaches muscular failure. He’ll particularly pay attention to the stretched position (Goto et al., 2019).
3. Assisted Reps- While Sam trains alone, he does find ways to utilize assisted reps. If he’s performing single-arm exercises, he may use his non-working arm to assist the working arm or even help move the weight stack.
4. Isometric Holds- Sam will also use isometric holds with some exercises to magnify the contraction.
Sam Sulek’s Favorite Exercises
We did our due diligence and attempted to collect specific exercises Sam mentions on various YouTube videos and IG posts.
Sam’s Favorite Leg Exercises
At this stage in his training, Sam tends to focus on isolations in his training. Particularly, Sam is a big fan of the classic leg extension and leg curl. With that, here are exercises he speaks of often.
Quad Focused
Hack Squats
Smith Machine Front Squats
Leg extension (Single & Double)
Sissy Squats
Hamstring/Glute Focused
Hack Squats
Smith Machine Front Squats
Dumbbell/Romanian Deadlifts
Cable Machine Romanian Deadlifts
Lying Hamstring Curl (Single & Double)
General/Others
Leg Press
Adductor Machine
Seated Calf Raise
Sam’s Favorite Chest Exercises
One thing that stands out with Sam’sSam’s chest training is his preference for inclined movements to build thickness in his upper chest. He also uses plenty of isolations (flyes) and accessory work for the pump.
Incline Dumbbell/Barbell Press
Smith Machine Incline Press
Seated Cable Chest Press
Machine Chest/Incline Press
Pec Deck Fly
Cable Flies
Dumbbell Hex Press
Sam’s Favorite Back Exercises
When training his back, Sam puts a lot of emphasis on using vertical and pulling exercises. This is what has helped build his massive, thick back.
Lats Focused/Back Width
Wide-Grip Lat Pulldowns
Lat Pull-Down
Cable Pullovers
Single-Arm Cable Rows/Machine Rows
Traps Focused/Back Thickness
T-Bar Rows
Seated Cable Rows (V-Bar or Wide Grip)
Cable Pullovers
High Cable Rows
Sam’s Favorite Shoulder Exercises
Sam’s shoulder training doesn’t include a lot of overhead pressing but rather focuses on building his lateral and rear delts. He does this with a variety of reverse flyes and lateral raises.
Lying Face Pulls
Machine Rear Delt Fly (Reverse Pec Deck)
Dumbbell Rear Delt Flyes
Lateral Raises (Machine, Dumbbell, Seated)
Sam’s Favorite Arm Exercises
Sam Sulek’s arm training reflects the old-school “Pump Work” style of training. He combines compound exercises that target the biceps and triceps while also using isolation exercises to maximize hypertrophy. His arm exercises consist of cables, dumbbells, and machines.
Triceps Focused
Dip Machine
Cable Triceps Pressdowns (Various Attachments)
Behind-the-Neck Tricep Extensions (Cable or Machine)
Single-Arm Cable Pushdowns
EZ-Bar Cable Pressdowns
Biceps Focused
Weighted Chin-Ups
Dumbbell Curls (Alternating or Standing)
Preacher Curls
Concentration Curls
Cable Curls
Forearm Cable Curl
What Workout Supplements Does Sam Sulek Use?
Creatine
Pre-Workouts
Nitric Oxide Supplements
Multi-Vitamins
Fish OIl
Electrolytes
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SFS Creatine
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SFS Pre-Workout
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Final Say On Sam’s Training Routine
We think Sam’s training style is unique, but it works for him at least. It’s not for everybody and requires significant self-discipline and honesty with your training. But Sam is an advanced, professional bodybuilder, and it’s clearly working.
Even if you don’t follow his program exactly, he follows sound principles while allowing enough flexibility to not be too rigid. In today’s world of fitness, where science-backed training has blown up, and every variable is scrutinized, it’s a refreshing break to stop taking lifting weights so seriously and train with your gut.
FAQ: Sam Sulek Training Program
1. What training split does Sam Sulek use?
Sam Sulek typically follows a body-part split, often referred to as a bro split. This means he trains one or two muscle groups per session (for example, chest, back, legs, shoulders, or arms). Each muscle group is usually trained once every 5–7 days, allowing him to perform a high amount of work and intensity for that muscle during the workout.
2. Does Sam Sulek train to failure?
Yes. One of the defining characteristics of Sam Sulek’sSulek’s training is taking many sets close to or to muscular failure. He often performs sets until he cannot complete another repetition with good form. This high-effort approach is intended to maximize muscle fiber recruitment and hypertrophy.
3. What rep ranges does Sam Sulek usually use?
Sam Sulek commonly trains in the moderate hypertrophy range, usually around 8–12 reps per set, though he occasionally uses lower or higher rep ranges depending on the exercise. The focus is generally on controlled reps and pushing sets hard, rather than strictly following a specific rep prescription.
4. Does Sam Sulek focus more on machines or free weights?
His workouts often include a mix of machines and free weights, though he frequently uses machines for many exercises. Machines can allow him to push sets closer to failure safely and maintain tension on the target muscle throughout the movement.
5. Is Sam Sulek’sSulek’s training program suitable for beginners?
Not necessarily. His training style involves very high effort levels and frequent training to failure, which can be difficult for beginners to recover from. New lifters may benefit more from moderate intensity, fewer sets to failure, and a structured progression plan while they build technique and strength.
References
Goto, M., Maeda, C., Hirayama, T., Terada, S., Nirengi, S., Kurosawa, Y., Nagano, A., & Hamaoka, T. (2019). Partial Range of Motion Exercise Is Effective for Facilitating Muscle Hypertrophy and Function Through Sustained Intramuscular Hypoxia in Young Trained Men. Journal of strength and conditioning research, 33(5), 1286–1294. https://doi.org/10.1519/JSC.0000000000002051
Halperin, I., & Vigotsky, A. D. (2016). The mind-muscle connection in resistance training: friend or foe?. European journal of applied physiology, 116(4), 863–864. https://doi.org/10.1007/s00421-016-3341-y
Hickmott, L. M., Chilibeck, P. D., Shaw, K. A., & Butcher, S. J. (2022). The Effect of Load and Volume Autoregulation on Muscular Strength and Hypertrophy: A Systematic Review and Meta-Analysis. Sports medicine – open, 8(1), 9. https://doi.org/10.1186/s40798-021-00404-9
Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10. https://doi.org/10.3389/fphys.2016.00010
Paoli, A., Mancin, L., Saoncella, M., Grigoletto, D., Pacelli, F. Q., Zamparo, P., Schoenfeld, B. J., & Marcolin, G. (2019). Mind-muscle connection: effects of verbal instructions on muscle activity during bench press exercise. European journal of translational myology, 29(2), 8250. https://doi.org/10.4081/ejtm.2019.8250
