Could Sam Sulek’s Workout Routine Be the Secret to Massive Gains?

Hello Fitness Enthusiasts,

This week, we're breaking down Sam Sulek’s workout routine—the disciplined and intense plan that powers his rapid muscle growth and rising popularity in the fitness world. From early gym sessions and high-volume lifts to sharp nutrition choices and focused recovery, Sam’s routine is all about building size, strength, and consistency. Whether you're chasing gains or just want a no-nonsense training schedule, his daily structure is packed with insight.

You crushed the workout. You felt unstoppable. Then sunrise hits, and suddenly, stairs feel like Everest. That’s how you know you’re doing it like Sam—painfully right.

In this week’s newsletter, we explore:

💥 Sam Sulek’s chest and shoulder day that sets the tone for the week 
🏋️ His brutal back workout packed with heavy rows and pulldowns 
🦵 The leg-day volume that pushes his lower body to the limit
💊 The key supplements that power his training and recovery 
📅 Why his schedule skips rest days—but not recovery

But first, 

Day 1: Chest and Shoulders Routine

Sam Sulek kicks off his week with a chest and shoulders workout—a classic push session designed to build strength and shape across the upper body. This day sets the tone for the rest of his training split, blending heavy pressing with high-rep isolation work.

• Incline bench press focus: Sam starts with incline presses using moderate to heavy weight, usually aiming for 8–12 reps and pushing close to failure to target the upper chest.

• Machine presses for stability: He follows up with chest press machines to maintain tension and strict form, combining heavier and lighter sets for complete activation.

• Isolation flyes for chest stretch: Flye variations like pec deck or cables help him get a deep contraction and full stretch, often taken to failure for maximum fatigue.

• Rear and lateral deltoids work: He includes rear delt flyes and high-rep lateral raises—sometimes reaching 20 reps per set—to round out his shoulder training and ensure balance.

• Optional overhead presses: On some Day 1 sessions, he finishes with overhead presses for 4 sets of 8–12 to bring in more front delt and tricep engagement.

As the first workout of the week, Day 1 sets a strong foundation in Sam Sulek’s routine—building upper body density, symmetry, and momentum for the days that follow.

Day 2: Back Training Day

Sam’s second training day shifts the focus to back—targeting width, thickness, and overall density. This pull-heavy session uses a mix of classic barbell rows and focused machine work to add serious volume to his upper-body development.

• Barbell rows for heavy volume: He starts with bent-over barbell rows, performing 4 sets of 8–12 reps, pushing to failure. These hit the lats, traps, and lower back with intensity.

• Wide-grip pulldowns for lat stretch: Next, he moves to lat pulldowns, keeping the reps strict and slow to fully activate the back—usually doing 3 sets in the 8–12 range.

• One-arm pulldowns for symmetry: By isolating each side with single-arm pulldowns, Sam focuses on control and balance, performing 2 sets of 8–10 for each arm.

• Cable variations for freedom of motion: He also adds a version of cable lat pulldowns that allow each arm to move independently, offering a longer range and more lat engagement.

• Finisher with seated rows: To close out the day, Sam may add seated cable rows—2 to 3 sets of 10–12—to target the mid-back and keep tension high through the final reps.

This second day in Sam Sulek’s split builds on his push day with high-volume pulling work—crucial for developing a thick, well-balanced back.

Day 3: Leg Day Intensity

By the third day, Sam turns up the intensity with a demanding lower-body session. This leg workout is all about effort—starting with hamstring isolation before moving into squat variations and high-volume quad and calf work.

• Hamstring prep with seated curls: He begins with 4 sets of 12–15 reps to warm up and pre-exhaust the hamstrings before compound lifts.

• Single-leg seated curls for control: Next, he isolates each leg individually to fix imbalances and drive more tension into the muscle.

• High-rep lying hamstring curls: Using a different machine angle, he hits the hamstrings again for 15–20 reps, training them from a fresh position.

• Lying curls, one leg at a time: He often adds 2 more sets per leg here to reinforce symmetry and squeeze out every bit of fatigue.

• Quad-focused heel-elevated squats: Working up to a tough top set, then back-off sets to failure, Sam uses this squat variation to shift more emphasis to the quads.

• Leg extensions with sissy squat burnout: He does up to 9 sets of 15–20 reps, sometimes finishing with bodyweight sissy squats for a final burn.

• Massive volume for calves: Calves get their own spotlight—often trained with 10 or more sets combining both seated and standing raises, always to full range and failure.

Day 3 in the Sam Sulek workout routine demands serious energy and focus. It's a brutal combination of isolation, volume, and grind—designed to build power from the ground up.

Day 4: Arms and Calves Burnout

As the week progresses, Day 4 turns the spotlight to biceps, triceps, and any calves that need catching up. This arm day blends high volume with focused isolation, combining multiple angles and rep ranges to drive serious growth.

• Pump starts with triceps pushdowns: Sam opens with up to 9 sets of 15–20 reps using different grips. This blasts the triceps from every angle and quickly fills the arms with blood.

• Dips to push the limits: For raw strength, he adds 2 all-out sets of dips—weighted or bodyweight—keeping the movement slow and deep to fire up the chest and triceps.

• Final squeeze with rope pushdowns: A single hard set with a rope attachment targets the long head and finishes the triceps off with a deep burn.

• Heavy dumbbell hammer curls: Moving to biceps, he combines hammer and regular curls in 2–3 sets of 6–10 reps, usually ending with a burnout drop set for thickness and arm density.

• Single-arm preacher curls for precision: He leans into controlled reps—about 3 sets of 15–20 per arm—to eliminate momentum and isolate each bicep more effectively.

• Cable curls for the final pump: Done with both arms or alternating, these 3 lighter sets of 15–20 reps round out the day, keeping constant tension for maximum blood flow.

This arm and calf-focused day is a key part of the Sam Sulek workout split. With intense isolation work and brutal volume, it’s the perfect formula for sculpting full, defined arms and finishing the week with balance.

Day 5: Cycle Repeats – Chest and Shoulders Again

Instead of slowing down, Sam Sulek hits Day 5 by restarting his rotation—jumping straight back into the chest and shoulders workout from Day 1. This relentless push-heavy session reinforces his high-frequency, high-volume approach.

• Back to chest and deltoids: Day 5 mirrors the push session from earlier in the week, targeting the upper chest, front deltoids, and side deltoids with a similar mix of heavy presses and isolation flyes.

• Minimal changes, same intensity: While he may adjust weights slightly based on fatigue, the structure remains consistent with high-rep isolation and drop sets still in play.

• Recovery dictates smaller muscle work: Depending on how he's feeling, Sam might reintroduce calves or rear deltoids again to keep them in the rotation without overdoing it.

• No breaks in the cycle: The split just keeps rolling—Day 6 moves to back, then legs, arms, and back again, without full rest days interrupting the flow.

• Built-in intensity demands recovery: The cycle only works because of his disciplined recovery habits—from sleep and nutrition to supplementation.

Rather than following a fixed weekly reset, the Sam Sulek workout routine runs on momentum. Repeating workouts every 5 days ensures every muscle group is trained often and with purpose—no wasted time, no missed gains.

Sam Sulek’s Go-To Supplements for Training Intensity

Sam’s workout routine isn’t just built on brute strength—it’s powered by smart supplementation. The right stack helps him stay fueled, focused, and ready to lift hard every single day. Here’s how he supports his high-volume training with key supplements:

• Pre-workout to get fired up: Before hitting the gym, Sam uses a strong pre-workout formula to boost energy and dial in his focus—perfect for pushing through heavy lifts and long sessions.

• Creatine for all-out performance: A daily dose of creatine monohydrate helps him maintain strength and output during compound lifts, especially when pushing close to failure.¹

• Pump products for volume days: On high-rep training days, Sam often adds a pump-focused supplement to get fuller muscle engagement and better blood flow during sets.

• Whey protein to recover fast: Post-workout, he mixes in a protein shake to support muscle repair and stay on track with his daily protein intake—crucial for growth and recovery.²

• Beta-alanine to fight fatigue: This is part of his strategy for long workouts, helping buffer muscle fatigue so he can push hard across more sets without burning out early.³

• Electrolytes to stay sharp: Starting his day with water and electrolytes helps Sam stay hydrated, especially before intense sessions like legs or back.⁴

These supplements act as behind-the-scenes support for Sam’s demanding training schedule—keeping energy high, muscles nourished, and recovery on point from one session to the next. If you want to learn more about his supplement routine, consider checking out our article about the Sam Sulek Supplement List.

Weight Training Sessions

For Sam Sulek, lifting isn’t something he fits in—it’s a daily non-negotiable. He builds his entire day around his sessions, typically training in the morning or early afternoon. What stands out in the Sam Sulek workout plan is the consistency, even when small tweaks or changes are needed.

• Morning and midday lifting: Sam prefers to hit the gym earlier in the day, letting his recovery needs and schedule dictate the exact time.

• No excuses—even in winter: He’s the type to show up even in freezing weather, proving his discipline isn’t seasonal.

• Smart swaps for recovery: If something feels off—like a sore shoulder—he’ll modify his plan by changing the muscle group or adjusting specific movements.

• Flexible with structure: His routine follows a clear rotation, but he’s not rigid. Sam adapts based on how he feels, finding the sweet spot between structure and self-awareness.

• Listens to his body: Instead of forcing a strict schedule, Sam self-regulates—pulling back when needed to avoid burnout or injury and pushing when it counts.

This approach shows how his full-body workout routine stays consistent without being rigid. Sam trains with intensity and structure—but stays smart enough to adjust and show up strong every single day.

Sam Sulek’s Workout Philosophy

Sam Sulek’s entire training style revolves around intensity—pushing his limits every single day with high set volume, minimal rest, and a focus on failure. His split doesn’t leave much room for coasting—whether it’s chest day or calves, the goal is always to push to the edge.

• High volume as the baseline: Most workouts include 6 to 11 sets per exercise, with drop sets or back-off sets added to keep intensity sky-high.

• Strength through compound lifts: He centers his sessions around major lifts—presses, squats, and rows—usually aiming for 8 to 12 reps with weight that challenges him by the final reps.

• Pump and fatigue from high-rep isolation: Exercises like curls and extensions regularly go into the 15 to 20+ rep range, flooding the muscle and maximizing contraction.

• Always training to failure: Nearly every exercise ends when he hits true muscular failure. Sam often pushes past that limit with cheat reps or forced negatives.

• Short rest windows: He keeps breaks between sets short to maintain the workout’s intensity and stay mentally locked in.

• Same effort, every day: From arms to legs, his approach doesn’t change. Every session in the Sam Sulek split demands full effort and total commitment.

This type of programming isn’t for the faint of heart—but it delivers serious results for those who can match the intensity and stay consistent.

Recovery Practices

Recovery isn’t just a side note in Sam Sulek’s training—it's a core part of how he’s able to train so hard, so often. He doesn’t follow a strict rest schedule but listens closely to what his body needs each day, adjusting accordingly to stay consistent and avoid burnout.

• No fixed rest days: Sam doesn’t plan breaks in advance. If his body signals it's time to slow down, he’ll rest or switch to less demanding muscle groups.

• Adjustments based on soreness: Any unusual tightness or joint discomfort leads him to change up exercises or swap them out entirely to avoid unnecessary strain.

• Fueling recovery with food: During heavy training phases, he eats up to 7,000 calories a day—prioritizing carbs and protein to support muscle repair and keep energy high.

• Hydration as a daily habit: Mornings often start with water and electrolytes to help him rehydrate from sleep and stay sharp for his first lift.

• Body-led decision making: He tracks how his body responds to workouts, sleep, and diet—making smart changes to keep progressing without overtraining.

This responsive recovery approach allows Sam to stick to his high-volume routine while still protecting his body from fatigue and injury.⁵

Daily Workout Routine

Sam’s training isn’t just about lifting weights—it’s about how he structures the entire day. By keeping cardio and lifting as two separate, intentional sessions, he maintains balance, avoids burnout, and builds serious momentum throughout the week.

• Cardio starts the day: Most mornings kick off with 30 minutes on a stationary bike at home, riding at a steady pace to raise his heart rate and get moving.

• Cardio is non-negotiable: He treats it like brushing his teeth—something you just don’t skip. Even with a packed schedule, he finds time to ride or recommends a treadmill for home use.

• Stays hydrated before training: Every session starts with water and added electrolytes, ensuring he’s ready to perform at a high level in both cardio and lifting.

• Weights come later: By separating cardio and lifting by several hours, Sam gives his body time to eat, rest, and recharge for heavy gym sessions.

• Adjusts when needed: He stays flexible. If something throws off the day, he shortens the gap or shifts the timing—but he never skips a session.

• Focused intensity: Each workout has its own time and purpose. That separation lets him go all-in, whether it’s sweat on the bike or reps under the bar.

This daily rhythm—bike in the morning, weights later—keeps Sam’s routine sustainable and results-driven. It’s a model of how consistency and structure can power serious progress.

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Let’s stay consistent, lift heavy, and keep the grind strong but sustainable!

The Routines Team

1  Benefits of Creatine

2  Whey Protein

3  The Effect of β-Alanine Supplementation on Performance

4  Importance of Electrolytes

5  Why Rest and Recovery is Essential For Athletes