Sam Sulek Workout Plan
Sam Sulek workout does a four-day split regimen that alternates every other day between working out his calves and chest (including shoulders), back, legs, and arms. He doesn’t take any days off.
Why are there no days of rest? He thinks that the muscle group will be completely healed and rejuvenated by the time he’s ready to work on it again, ready for the following training session.
The goal of Sam Sulek’s workout is to perform each set to the point of near failure or failure, lengthening the session with additional partial moves.
It involves working out every body part once a week, stressing the muscles to the point where you are nearly immobile afterward. Spreadsheet for Sam Sulek’s Workout.
Sam Sulek’s Chest Workout (Including Shoulders)
| Exercises | Sets | Reps |
|---|---|---|
| Bench Press using an inline barbell | 8–12 repetition range, or till failure | Warm-up sets (2 sets) + 4–8 sets until failure |
| Press-to-Chest | 8–12 repetition range, or till failure | Two attempts until failure |
| Deck Pec | 12–15 repetition range, or till failure | Two-drop set till it breaks |
| Flying Dumbbell Reverse | Range of 12–15 repetitions with partials (till failure) | Two sets until it breaks |
| Raises Lateral | Range of 15-20 repetitions with partials (until failure) | Eight sets until the end |
| Flying Cables | The As Many Reps As Possible program | 11 iterations until failure |
Sam Sulek’s Arm Workout
| Exercises | Sets | Reps |
|---|---|---|
| Straight-Bar Triceps Extension/Pushdown | Two iterations until failure | 12-15 reps (till failure) |
| The Overhead Press Tricep | Three heavy sets that end in failure | Perform 12–15 partial repetitions until failure. |
| Extensions for Cross-Cable Triceps | Three unsuccessful sets | Repeat steps 12–15 with partials until failure. |
| Climbing Dumbbells | Three difficult sets that end in failure | 8–12 repetitions until failure |
| Bicep Curl in Chair | Three unsuccessful sets | 8–12 repetitions (squeeze till you fail) |
| The Easy Barbell Curl | Three failure sets | 8–12 repetitions (squeeze till you fail) |
| Preacher Curl using Dumbbells | Three unsuccessful sets | 8–12 repetitions (squeeze till you fail) |
Sam Sulek’s Back Workout
| Exercises | Sets | Reps |
|---|---|---|
| Broad Grip Rows | three substantial sets | 8–12 repetitions using partials (until failure) |
| Pulldowns with lats | three substantial sets | 8–12 repetitions using partials (until failure) |
| One-Arm Row Device | three substantial sets | 8–12 repetitions using partials (until failure) |
| Rows of T Bars | two sets | 10 partial repetitions (till failure) |
| Cable Rows with a Single Arm Standing | two sets | 10–12 partial reps until failure |
| Cable Pullover with One Arm | two sets | 10–12 partial reps until failure |
| Lat Pulldowns—Yes, Once More | One pair | AMRAP AS MANY REPLACEMENTS AS POSSIBLE |
| Pull Down/Row Variant Exercise | One pair | 8-10 reps (till failure) |
Sam Sulek’s Leg Workout
| Exercises | Sets | Reps |
|---|---|---|
| Leg Hamstrang Curl While Seated | One warm-up and eight work sets | warm-up reps: 15–30. 12–15 repetitions for half-working sets |
| Positioning the Hamstring Curl | Eight Pairs | 8–12 rep range, partially loaded (till failure) |
| RDLs for cable | three substantial sets | 8–12 repetition range using partials (till failure) |
| Heeled Narrow-Stance Elevated Barbell Squat | Four iterations until failure | 8–12 repetitions (till failure) |
| Extensions of the Quad (Legs) | Ten attempts until failure | 8–15 repetitions, or until failure |
Bodybuilding performance
- Muscle group frequency: Sulek’s food and supplement regimen, together with the twice-weekly training of each group, are crucial for success in bodybuilding.
- Tracking and adjusting macros: Accurate management of protein, carbohydrates, and fats at every meal promotes body composition objectives, which are essential for bodybuilding competition.
- Nutrition and hydration during exercise: Sulek’s bodybuilding efforts are substantially improved by the strategic use of cluster dextrin and hydration methods, which optimize recovery and performance.
What To Expect From Sam’s Workout Program
Sam Sulek’s exercise regimen consists of going to the gym four days a week in rotation. He believes that while working out one muscle group, the others are healing.
His accelerated recuperation, made possible by performance-enhancing drugs (PEDs), allows him to endure this daily grind.
Sam finds it really effective, but it’s important to keep in mind that what works for him might not work for everyone. Always pay attention to what your body is capable of.
Nevertheless, because Sam Sulek places a strong emphasis on warm-ups and training intensity—where you push into muscular failure with half reps—his workout regimen is well-designed if you want to gain a substantial mass of muscle, especially in the legs.
If you follow the program, your body may begin to change in some remarkable ways, approaching Sam Sulek’s physical attributes!
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Sam Sulek’s Questionable Diet
His walking is a fine line between being unorthodox and daring when it comes to his diet, which makes it both unique and fascinating.
Sam builds a healthy foundation for himself in the morning by drinking chocolate milk. He then immediately eats a bowl of cereal high in carbohydrates and sugar before working out to get that crucial energy boost.
He fills with a protein shake after working out hard, which is essential for healing and growth.
Sam then goes to Five Guys for his fourth lunch, which draws criticism but satisfies his need for protein and calories.
The end? A luxurious finish to a day of contrasting diets: a rich serving of milk and a hedonistic dive into Krispy Kreme doughnuts.
Even though Sam Sulek might benefit from this strategy, it raises more questions about how to balance immediate fitness with other goals related to long-term health.
It may provide the short-term energy needs for vigorous exercise, but it is far from sustainable or healthful.
Sam’s diet lacks the variety of nutrients required for the best possible bodily function and healing, which could put him at risk for health problems.
It’s a typical example of short-term gain at the expense of long-term health, highlighting the need for a more nutritionally balanced approach.
Common Questions About Sam Sulek
Where Does Sam Sulek Workout? What Gym Does Sam Sulek Train at?
Many people who attend to the gym, especially those who prioritize muscle building like Sam Sulek, choose Planet Fitness.
How long are Sam Suleks workouts
Sam Sulek typically spends one to two hours working out a certain muscle area. Sam usually does an hour-long quad workout because of the number of sets he performs.
It should take three hours if you add on his hamstring exercise.
What exercises are in Sam Sulek’s chest routine
Certainly for thorough chest development, it comes with an inclined Smith Machine Press, a cable chest fly, and a pec deck.
What is the Cycle of Sam Sulek
There are important health consequences to take into account while analyzing the ingredients of Sam Sulek’s exercise, which include 30 g creatine, 50 g dextrose, and notably, 75 g Advil (ibuprofen).
How effective is Sam Sulek’s workout and diet
His diversified diet and high-volume workout regimen might be a big help to you on your fitness path.
What makes Sam Sulek different from other fitness influencers?
Certainly, Sam, despite his increasing reputation, is modest and committed to continuing to improve his physical appearance, unlike many high-profile influencers with large egos. His academics at the university are balanced with his fitness endeavors. Even than at the age of 22, his remarkable physical growth and genetic potential indicate even greater advances to come as he gets older.