Sam Sulek’s Complete Bodybuilding Workout

sam sulek's bodybuilding workout

The bodybuilding routine that’s helped Sam Sulek amass a massive social media presence. 

While Sam Sulek may spark debate, his dedication to training is undeniable. Standing at 5’11″, this young bodybuilder tips the scales at an impressive 240 lbs at 22 years old. Remarkably, a significant portion of his weight is attributed to muscle mass, thanks to his exceptionally low body fat percentage.

What’s the secret behind Sam Sulek’s impressive musculature? This article will delve into Sulek’s comprehensive training regimen, covering his approach to exercising his chest, arms, shoulders, back, and legs. Sulek is known for his advocacy of cardio, consistently encouraging his followers to incorporate cardiovascular exercises into their routines. Additionally, we’ll unveil some of Sulek’s essential training techniques, providing insights you can apply to enhance the effectiveness of your workouts.


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About Sam Sulek

Full Name: Sam Sulek (Fitness Influencer)
Weight Height Date Of Birth
240 lbs 5’11″ 2/7/2002
Division Era Nationality
None yet 2020s American 

Sam Sulek, born in Ohio in 2002, experienced a typical upbringing. He started diving as early as age eight and went on to do competitive diving in high school. Sulek also did some gymnastics in high school.

Sam Sulek, however, also had a passion for bodybuilding and fitness. As a teenager, he would lift weights in his backyard and soon gained a reputation for being strong. At 18, he finally took the bull by the horns and joined a gym, where a personal trainer helped him tailor his workouts and build his muscle mass.

Sam Sulek’s history is incomplete without mentioning his massive social media following. Sulek has over 3 million followers on YouTube, about 4 million plus on Instagram, and above 2.5 million on TikTok. Many believe that Sam Sulek is one of the future bodybuilders to watch out for. 

Sam Sulek’s Training Routine

Sam Sulek believes in consistency and hard work as the core of his training. Before training, he hits 30 minutes of cardio on the seated bike. Sulek trains to failure, so you’ll notice no rep ranges in the exercise list below. This athlete starts each set heavy and works until his muscles can no longer comply. 

Overall, Sam Sulek understands resistance training principles and how to use them well. However, Sulek often tailors his training to preference, stating that he loves lifting heavy weights to hit muscular failure early and avoid spending too much time doing one routine. He often practices a “bro split,” splitting each muscle group into different days, but sometimes hits the push, pull, and legs routine. Check out his workout split with a strong leaning towards the triceps below. 


Exercises Sets
Cross Cable Triceps Extension 2
Seated Machine Dip 3
Straight Bar Tricep Pushdown 2
Superset: Alternating Single Arm Pushdowns & EZ Bar Skullcrusher 3
Cable Rope Triceps Extension 3
Alternating Dumbbell Curl 3

Back & Shoulders

Exercises Sets
Lat Pulldown 2
Single-Arm Iso Lateral Row 2
Wide Grip Lat Pulldown 2
Seated Cable Row 2
Cable Seated High Row 2
Machine Reverse Fly 4
Dumbbell Side Lateral Raise 3


Exercises Sets
Cable Crossover 2
Superset: Smith Machine Chest Press & Machine Chest Fly 3
Single-Arm Cable Crossover 3


Exercises Sets
Lying Leg Curl 4
Unilateral Lying Leg Curl 3
Seated Leg Extension 4
Superset: Unilateral Leg Extension & Bodyweight Sissy Squat 3


30 Minutes of Seated Bike

Workout Notes

Sam Sulek trains using high-intensity, just like old-school professionals like Mike Mentzer. He aims to hit around 8-12 reps for his exercises, ensuring a good mind-muscle connection. While you might notice that he only does 4-7 routines per body part, he hits each body part to failure, leaving nothing in the tank. Below are some principles that he uses during his training.

Full & Partial Reps

Sam Sulek starts most of his exercise with full reps despite heavy weight. However, as his training continues, he switches to partial reps as he approaches muscular failure. Research shows that partial reps can be adequate for building muscle when training (1).

Controlled Reps

The mind-muscle connection is an integral part of Sam Sulek’s training. As a result, he uses controlled reps when lifting and sometimes adds pauses to his reps to increase their effectiveness. Research shows that mind-muscle connection can be effective when building muscle (2)

Isometric Holds

Sam Sulek also does isometric holds as part of his training. This is an effective way to increase and maintain muscle strength and build stability. 

Muscular Failure

Finally, as you can see in all his exercises, Sam Sulek trains for muscular failure. This technique could help you break out of a plateau. According to research, training for muscular failure activates type II muscle fibers and can increase muscle recruitment (3)

Wrapping Up

Sam Sulek’s considerable muscle mass for his age may spark debate, yet his work ethic remains beyond reproach. Fortunately, his dedication is starting to earn industry acclaim, evidenced by recent opportunities for guest posing at competitions. With a substantial social media presence, Sulek is on the path to stardom.

Sam Sulek’s fitness regimen starts with 30 minutes of cardiovascular exercise, followed by a combination of machine and free weight training. He emphasizes lifting heavy weights to reach muscular failure following a typical “bro split.”

Follow us on Instagram, Facebook, and Twitter for more insight into fitness influencer’s workouts! 


  1. 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. 
  2. 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. 
  3. Nóbrega, S. R., & Libardi, C. A. (2016). Is Resistance Training to Muscular Failure Necessary?. Frontiers in physiology, 7, 10.
Terry Ramos
As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.