Sam Sulek Workout Routine, Diet Plan, and Supplementation

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Written By Jonathan Deventer

When it comes to building a strong, aesthetic physique, few people are as dedicated as Sam Sulek. Known for his disciplined approach and impressive results, Sam has become a source of inspiration for fitness enthusiasts worldwide. In this article, we’ll delve into Sam Sulek’s workout routine, diet plan, and supplementation strategies, providing you with a comprehensive guide to help you achieve your fitness goals.

Also Check: Alex Eubank Workout Routine and Diet Plan | Unveiling the Fitness Secrets

Sam Sulek Stats

Sam Sulek Stats
NameSam Sulek
Height5 feet 10 inches (178 cm)
Weight215 pounds (97.5 kg)
Age23 years old
ProfessionBodybuilder, Fitness Influencer
Training Experience10+ years
Body Fat PercentageApproximately 8-10%
Best Lifts
– Bench Press315 pounds (143 kg)
– Squat405 pounds (184 kg)
Deadlift495 pounds (225 kg)

Sam Sulek’s Fitness Philosophy

Sam Sulek believes in a holistic approach to fitness, combining intense training sessions with a balanced diet and strategic supplementation. His philosophy emphasizes consistency, dedication, and a positive mindset. By focusing on both physical and mental health, Sam ensures that his fitness journey is sustainable and effective.

Sam Sulek PED Allegations

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Performance-enhancing drugs (PEDs) have long been a controversial topic in the world of bodybuilding and fitness. Sam Sulek, like many other high-profile athletes, has faced allegations regarding the use of PEDs. These allegations often arise due to his impressive physique and rapid progress in muscle growth and strength.

What Are PEDs?

PEDs, or performance-enhancing drugs, are substances used to improve athletic performance. They include anabolic steroids, growth hormones, and other supplements that can enhance muscle mass, strength, and endurance. The use of PEDs is banned in many sports due to potential health risks and ethical concerns.

The Allegations

  1. Rapid Muscle Growth: One of the main reasons behind the PED allegations is the noticeable rapid increase in Sam Sulek’s muscle mass. Critics argue that such gains are difficult to achieve naturally, especially within a short period.
  2. Physical Transformation: Observers have pointed out significant changes in Sam’s physique over the years, sparking debates about whether such transformations are possible without PEDs.
  3. Strength Gains: Sam’s impressive lifts, such as his 315-pound bench press and 495-pound deadlift, have also fueled speculation. The ability to lift such heavy weights often leads to suspicions about the use of anabolic steroids or other strength-enhancing drugs.

Sam Sulek’s Response

Sam Sulek has addressed these allegations in various interviews and social media posts. He maintains that his physique and strength are the results of years of hard work, disciplined training, a strict diet, and natural supplementation. Sam emphasizes the importance of consistency, dedication, and proper recovery in achieving his fitness goals.

Sam Sulek’s Workout Routine

Sam Sulek Workout

Weekly Workout Split

Sam’s workout routine is designed to target all major muscle groups throughout the week, ensuring balanced development and optimal recovery.

Day 1: Chest and Triceps

Warm-up exercises:

  • Dynamic stretches
  • Light cardio

Key exercises and techniques:

  • Bench Press: 4 sets of 8-12 reps
  • Incline Dumbbell Press: 3 sets of 10-15 reps
  • Tricep Dips: 3 sets to failure
  • Cable Flyes: 4 sets of 12-15 reps
  • Skull Crushers: 3 sets of 10-12 reps

Day 2: Back and Biceps

Compound movements:

  • Deadlifts: 4 sets of 6-10 reps
  • Pull-Ups: 4 sets to failure
  • Bent Over Rows: 3 sets of 8-12 reps

Isolation exercises:

  • Bicep Curls: 4 sets of 12-15 reps
  • Hammer Curls: 3 sets of 10-12 reps
  • Face Pulls: 3 sets of 12-15 reps

Day 3: Shoulders

Deltoid development:

  • Overhead Press: 4 sets of 8-12 reps
  • Lateral Raises: 4 sets of 12-15 reps
  • Front Raises: 3 sets of 10-12 reps

Rotator cuff care:

  • Internal and External Rotations: 3 sets of 15-20 reps each

Day 4: Legs

Quadriceps and hamstrings:

  • Squats: 4 sets of 8-12 reps
  • Leg Press: 3 sets of 12-15 reps
  • Hamstring Curls: 3 sets of 10-12 reps

Calf exercises:

  • Standing Calf Raises: 4 sets of 15-20 reps
  • Seated Calf Raises: 3 sets of 12-15 reps

Day 5: Rest or Active Recovery

Importance of rest:

  • Rest is crucial for muscle repair and growth.

Active recovery options:

  • Light cardio
  • Yoga or stretching

Day 6: Full Body

Total body conditioning:

High-intensity interval training (HIIT):

  • 20 minutes of HIIT

Day 7: Rest

Recovery strategies:

  • Foam rolling
  • Hydration and nutrition

Mental preparation for the week ahead:

  • Reflect on progress
  • Set new goals

PDF Workout Plan

Sam Sulek Transformation

For those who prefer having a detailed workout plan at their fingertips, Sam Sulek offers a downloadable PDF version of his weekly routine. This PDF includes exercises, sets, reps, and tips to ensure you’re on the right track.

Daily Workout Insights

Sam emphasizes the importance of consistency with his daily workout regimen. Each day is meticulously planned to focus on specific muscle groups, ensuring balanced growth and adequate recovery.

Targeting Shoulders

A critical component of Sam’s routine is his focus on his shoulders. Shoulder workouts are designed to enhance deltoid development and overall upper-body aesthetics. Sam incorporates exercises like overhead presses and lateral raises to achieve maximum shoulder definition.

Focusing on Arms

Sam dedicates specific days to arm training, targeting the biceps and triceps with precision. His arm workouts include a variety of curls and extensions, ensuring comprehensive development of the upper arms.

 Sam Sulek’s Diet Plan

Sam Sulek Diet

Nutritional Philosophy

Sam’s diet emphasizes clean eating and balanced nutrition. He focuses on consuming whole foods that provide essential nutrients for muscle growth and overall health.

Macronutrient breakdown:

  • Protein: 1.5 grams per pound of body weight
  • Carbohydrates: 2-3 grams per pound of body weight
  • Fats: 0.5 grams per pound of body weight

Importance of hydration:

  • Drink at least 1 gallon of water daily

Sample Meal Plan


High-protein options:

  • Scrambled eggs with spinach and tomatoes
  • Greek yogurt with berries and nuts

Carbohydrate sources:

  • Oatmeal with honey and bananas
  • Whole grain toast


Balanced meals:

  • Grilled chicken salad with mixed greens and quinoa
  • Turkey sandwich on whole grain bread with avocado

Importance of greens:

  • Incorporate leafy greens in every meal


Lean proteins:

  • Baked salmon with sweet potatoes and asparagus
  • Lean beef stir-fry with brown rice and vegetables

Healthy fats:

  • Olive oil
  • Avocado


Nutrient-dense choices:

  • Almonds and walnuts
  • Hummus with carrot sticks

Pre- and post-workout snacks:

  • Pre: Banana with peanut butter
  • Post: Protein shake with a scoop of whey protein and a banana

Sam Sulek’s Supplementation

Sam Sulek Supplements

Essential Supplements

Protein powder:

  • Whey protein isolate for muscle recovery


  • 5 grams daily to enhance strength and muscle mass

Pre-Workout Supplements

Benefits and timing:

  • Taken 30 minutes before workouts to boost energy and focus

Caffeine-free options:

  • Beta-alanine
  • Citrulline malate

Post-Workout Supplements

Recovery aids:

  • BCAAs to reduce muscle soreness

Importance of amino acids:

  • L-glutamine for muscle repair

Training Tips from Sam Sulek

Progressive overload:

  • Gradually increase the weight or intensity of your exercises

Importance of form and technique:

  • Proper form prevents injuries and ensures effective workouts

Listening to your body:

  • Take rest days when needed
  • Adjust workouts based on how you feel


Sam Sulek’s approach to fitness is a comprehensive blend of intense workouts, balanced nutrition, and strategic supplementation. By following his routine, you can make significant strides in your fitness journey. Remember, consistency and dedication are key. Tailor these principles to fit your unique needs and goals, and you’ll be well on your way to achieving a strong, healthy physique.


  1. What is Sam Sulek’s workout routine?
    1. Sam Sulek follows a structured weekly workout split, focusing on different muscle groups each day, including chest and triceps, back and biceps, shoulders, legs, and a full-body workout.
  2. How often does Sam Sulek train each week?
    1. Sam typically trains six days a week, with one rest day dedicated to recovery.
  3. What exercises does Sam Sulek include in his chest and triceps workout?
    1. His chest and triceps routine includes bench press, incline dumbbell press, tricep dips, cable flyes, and skull crushers.
  4. What is Sam Sulek’s approach to nutrition?
    1. Sam emphasizes a balanced diet rich in whole foods, focusing on a macronutrient ratio that supports muscle growth and overall health.
  5. Can you provide a sample meal plan that Sam Sulek follows?
    1. A sample meal plan includes high-protein breakfasts like scrambled eggs, balanced lunches with grilled chicken salads, lean dinners like baked salmon, and nutrient-dense snacks such as almonds and hummus.
  6. What supplements does Sam Sulek take?
    1. Sam’s supplementation includes essentials like protein powder, creatine, pre-workout supplements, BCAAs, and L-glutamine.
  7. How does Sam Sulek incorporate rest and recovery into his routine?
    1. Sam takes one full rest day per week and uses active recovery techniques like light cardio and stretching on his rest or active recovery day.
  8. What is Sam Sulek’s philosophy on training intensity?
    1. Sam believes in progressive overload, gradually increasing the weight or intensity of exercises to continually challenge his muscles and promote growth.
  9. Does Sam Sulek recommend specific pre-workout supplements?
    1. Yes, Sam uses pre-workout supplements that include ingredients like beta-alanine and citrulline malate, and he sometimes opts for caffeine-free options.
  10. What are Sam Sulek’s best lifts?
    1. Sam’s best lifts include a 315-pound bench press, a 405-pound squat, and a 495-pound deadlift.
  11. How does Sam Sulek stay motivated to maintain his fitness regimen?
    1. Sam stays motivated by setting clear short-term and long-term goals, tracking his progress, and maintaining a positive mindset.
  12. Is Sam Sulek’s workout routine suitable for beginners?
    1. While Sam’s routine can be adapted for beginners, it’s recommended to start with basic exercises and gradually increase intensity to match individual fitness levels.


  1. This site often features workout routines and diet plans of various fitness influencers and bodybuilders.

  • Fitness Volt: A comprehensive site for workout routines, diet plans, and supplementation.

Fitness Volt

  • Generation Iron: Known for detailed articles on bodybuilders’ routines and diets.

Generation Iron

  • Muscle and Strength: Offers extensive workout plans, diet tips, and supplement guides.

Muscle and Strength

  • T-Nation: A resourceful site for serious lifters looking for in-depth articles on workouts, nutrition, and supplements.


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