The 2024 Elite Sam Sulek Workout Routine

In the world of bodybuilding and social media, few names have risen as quickly and impressively as Sam Sulek. 

At just 22 years old, Sulek captivates millions with his jaw-dropping physique and unconventional approach to both training and diet. 

His methods may seem unorthodox, but they undeniably produce inspirational results. Let’s dive into the Sam Sulek workout routine and look at what he does – both good and bad. 

Here’s what’s coming up. 

Who Is Sam Sulek?
Sam’s Training Style 
Sam Sulek Workout Routine
The Bad Things 

The Good Things 

Bottom Line 

Who Is Sam Sulek?

Sam Sulek is arguably the fastest rising non-natural athlete in recent times. Sam has hinted that he takes anabolics, and the result is a unique, freaky build. But his work ethic and intense training style can be imitated be everyone.

Sulek’s appeal is that he has a Bob Ross like wisdom and demeanor, but goes absolutely beast mode at the gym.

Sam’s intensity and energy is almost felt through the screen because he trains to failure most of the time with heavy, HEAVY weight. Yet he remains calm and controlled.

Sam’s routine is a usual “bro split” where he trains one muscle group per day. This is a popular choice among IFBB pros and everyday gym goers alike. But the bro split may not be the best way to train…more on this later. 

Sam’s Training Style

Sam’s workouts are specific on wether he’s bulking or cutting. He likes to stay in the 4-12 rep range for most exercises, but varies his rep ranges from time to time when going to failure.

There’s 3 things that highlight Sam’s training style: 

  • Training To Failure – this is not for the slight of heart and may not be best for everyone. However, training to failure is a great way to break lifting plateaus and increase intensity. 
  • Fully Controlled Reps & Partial Reps – Sam starts with full reps with heavyweight and does pause reps sometimes as well. He switches to partial reps when approaching muscle failure.  
  • Isometric Holds – isometric exercises hold the body in one position as the muscles contract but do not change length. Iso holds are good to increase muscle strength and improve static balance. 

Another interesting side note about the Sam Sulek workout routine is his diet! Bodybuilding is known for clean eating, but Sam loves dirty bulking. He eats high-calorie foods to get in as much calories as possible. 

He manages to stay lean because he is an enhanced lifter. This type of dieting behavior is not recommended for most individuals. 

But we can take away a lot of good things from the Sam Sulek workout routine. He really enjoys training, gives full effort every time, and works out in a sustainable way.

Read on for a breakdown of the good things and bad things that Sam does when training. With further ado, here’s the Sam Sulek workout routine. 

Sam Sulek Workout Routine

The secret behind Sam Sulek’s insane physique is hard work, consistency, loving the sport of lifting, and some pharmacological help. 

But even if you’re a natural lifter, there are still good things you can gleam from the Sam Sulek workout routine. There’s 3 good things and bad things coming up later. 

For now, let’s get into the Sam Sulek workout routine. 

Sam Sulek Workout Routine

Sam does basic exercises and loves machines too. As the saying goes, “if it ain’t broke, don’t fix it.”

Basic compound exercises are the foundation of good muscle development. The use of machines allows for near perfect form and movement of the weight, but does take out stability.

Sam does 3 to 4 sets per exercise, followed up with drop sets as needed. He trains mostly in the 4 to 12 rep range, but does do lower and higher rep counts.

Training to failure is also must for Sam, so you’ll often see him emptying out the tank on every set.

More recently, Sam has been doing less shoulders, because they are super developed in his opinion. But I did add a shoulder day on day 5.

Sam Sulek Workout Routine 3 Bad Things 

Beneath the surface of Sam’s viral success is a workout that’s no stranger to controversy. 

We’re going to delve into the problematic elements of his workouts, and highlight the hazards that aspiring bodybuilders should be aware of. 

Let’s talk about 3 aspects of Sam Sulek’s training approach that raise some eyebrows – bad technique, no training plan, and the bro split. 

Technique Could Be Better 

Sam has his version of ego lifting and cheat reps. He does allow lots of sing and sway, rather than being super strict with form in some exercises. 

There are two key points with technique that you should do for best lifting practice: range of motion for muscle stretch and control the negative part of the exercise.  

The first technique is to use a range of motion that puts the target muscle into a deep stretch. Sam lifts heavy and does fully stretch the muscle at times. But there are just as many times when he doesn’t. 

In some chest day videos, Sam stops a few inches above his chest on the incline bench press. This isn’t super horrible, but it’s not the most ideal either. Instead, touch the bar to your chest to fully stretch the pecs and power through for a full contraction. 

For Sam’s preacher curls, he often cuts out the bottom part of curl. Yup, you guessed it – the part where his biceps would stretch the most. 

For proof of the benefits of the stretch, this preacher curl study shows that the bottom half of the preacher curl is the most anabolic part of the range of motion.

The second technique is to control the negative (eccentric) portion of the exercise. Sam controls the negative at first, but then he lets the weight free fall. This is a consequence of lifting super heavy. 

For best results, resist the weight on the negative, especially as you get closer to failure when muscle activation is the highest. 

No Workout Routine 

Sam has a way of winging his workouts and doesn’t have a structured routine. He hops in the car, and talks with his viewers about how he’s feeling and what he wants to train. 

He also improvises moments based on his his body feels. To be fair, Sam could be tracking his workouts off-camera, but that isn’t clear from his videos. 

The problem with winging it is that it’s hard to truly document any gains that you’re making. When it comes to progress in the gym, a workout routine guarantees that you can track how much you’re lifting. 

Picking random exercises can open the door for plateaus because there’s no way to be intentionally progressive.

Not having a workout routine is the the number one thing that causes people to stay a lifetime intermediate. 

If you still want to wing it then here’s what you can do. Track your monster compound lifts like presses, heavy pulls, squats, and deadlifts. You can wing it for isolation and accessory work. 

It’s crucial that you use progressive overload to get past the newbie phase in order to keep making progress after your first few years of lifting. This means that you add weight or reps to your workouts over time.

  • Sam Sulek is making gains just fine because he is an enhanced lifter. Because he’s taking anabolic supplements, he can train how he does and still build massive amounts of muscle.
  • To Sam’s credit, he allows himself freedom to switch exercises if he’s in pain or not in the mood. 

The best solution for us natural lifters is to get a plan, put it on paper or phone, and track your weight, reps, and sets. 

The Bro Split  

Sam uses a body part split where you training one muscle workout. 

For example: Monday is chest, Tuesday is back, Wednesday is arms, Thursday is shoulders, and Friday is legs. This is also famously called the bro split. 

The majority of IFBB pros, and now gym bros, follow the same split as Sam. It could be that with enough drug enhancement, the rules don’t really matter anymore. 

But for naturals, there’s 2 issues when you choose a bro split: disproportionate muscle volume, and junk volume. 

The first issue with the bro split is that the upper body gets way more volume that the lower body.

You have at least three upper body days for every one leg day. To illustrate this point, in the first 3 months of 2024, Sam did over 100 sets of triceps versus only 50 sets for quads. 

The second issue with bro splits is the that there can be a collection of junk volume in your workout.

In a chest day video, Sam did 13 sets plus 2 drop sets. This study shows that your growth maxes out around 6-8 sets per muscle.

After the 6 to 8 sets for a muscle group, you are doing more than needed, hence the term junk volume. To do better, you can split the volume between different days.

  • Follow a more science based training split like a push pull legs split, or an upper lower split (upper, lower, rest, upper, lower, rest, rest), or even a full body split (full, rest, full, rest, full, rest, rest). 
  • These are good options for the majority of gym goers because they allow for a more even distribution of work volume across your body. 

Sam Sulek Workout Routine 3 Good Things 

Sam Sulek stands out for his impressive physique but also for his chill personality and intense work ethic. 

There are three positive aspects to his approach that can benefit all lifters. Let’s talk about how he trains hard, has a good rep range selection, and has an absolute love of training. 

Workout Intensity   

You can’t deny it – Sam trains super hard! This is a top goal is you want to maximize muscle growth, and is even more important than the things mentioned above. 

Everything can look good on paper, but if you don’t push yourself in the gym, then nothing matters. 

In Sam’s case though, he might be training too hard because he goes to failure with a majority of sets. Most people would have difficulty recovering with that much failure training. 

A combination of failure and non failure training is smarter than just going to failure all the time. That way you get to push to maximal effort sometimes, but you’re not failure training so much that it hurts your recovery or body. 

Remember that training with high intensity is better than not putting in real effort to train. 

Good Rep Ranges  

Sam trains to failure, but only after he’s completed number of reps. He trains in a moderate rep zone of 4-12 reps, which is ideal for hypertrophy.

A more detailed breakdown of Sam’s rep ranges is: 

  • 80% of the time he trains moderately heavy. 4-7 reps and 8-12 reps
  • 20% of the time trains super heavy or light for him. 0-3 reps or over 12 reps.
  • Training theory says that all rep ranges can lead to muscle growth. But a moderate rep range of of 6-12 reps is recommended. 

The idea is that doing a lot of high reps can be exhausting, and low rep ranges can be strenuous on the joints and more risky for injury. 

Sam does it right by using a variety of rep ranges in his workouts. That’s the way to do it if your goal is muscle growth. 

Love Of Lifting   

Sam’s absolute love of training is what makes him an inspiration! He always does exercises that he enjoys, so it makes his training consistent and a good time. 

Of course consistency in the gym, or anything for that matter, requires discipline. Sam is bursting with discipline in his training but not so much his diet haha. 

Besides that, Sam has mastered the art of enjoying training, giving max every time, and working out for long term gains. 

Bottom Line

The Sam Sulek workout routine is picture perfect proof that dedication and intensity is something people want to have. 

Sam has a unique training style that has its pros and cons, but his results speak for themselves. 

He shares his journey with millions while inspiring and educating at the same time. Who knows? The Sam Sulek workout routine could be the game-changer you need. 

Want more variety in your workouts? Go explore my 26 unique ways to workout.


Shalom is a content creator, musician, and a teacher at heart. As a certified personal trainer, his goal is to encourage others to lead healthier lives and to get buff in the process!

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