Sam Sulek’s workout routine and diet plan are famous for building lean muscle and achieving a shredded, athletic physique using a unique high-frequency approach. If you want to transform your body like this rising IFBB Pro, you need to understand how he combines smart training with precise nutrition.
Learning Sam’s routine is important because it’s backed by results, science, and real-world application. His plan emphasizes constant muscle stimulus, smart exercise selection, macro-tracked meals, and flexibility to adapt for cutting or bulking. Here, you’ll find the latest details, step-by-step structure, and actionable guidance—plus real meal examples, training splits, and links to his official resources and interviews. This is your one-stop guide for 2025 and beyond!
Sam Sulek Workout Routine (2025 Edition)
The Core Split: No Fixed Rest Days
Unlike most routines, Sam follows a 4-day rotating split with no pre-planned rest day. After finishing Day 4, he immediately starts again at Day 1. He only rests if his body needs it. This maximizes both muscle frequency and training volume, which are critical for advanced results.
Weekly Split Overview
- Day 1: Chest & Shoulders
- Day 2: Back
- Day 3: Legs
- Day 4: Arms & Calves
- Day 5: Back to Day 1 (repeat)
Why This Split Works
- High Frequency: Each muscle group is hit every 4–5 days—faster than classic once-per-week splits.
- Volume: Most workouts include 20–30+ total sets, with heavy compound lifts plus isolation work.
- Recovery: Sam listens to his body, taking a rest day if progress stalls or soreness persists.
“You need to find a way to make every set count, not just go through the motions. That’s how you grow.”
—Sam Sulek (YouTube)
Detailed Daily Breakdown
Chest & Shoulders Day
Goal: Hit all major chest and shoulder angles for maximum growth and shape.
- Incline Barbell Bench Press: 4 sets x 8–12 reps (drop sets last two)
- Seated Chest Press Machine: 4 x 10–15
- Pec Deck Fly: 3 x 12–15 (squeeze & pause at peak contraction)
- Seated Overhead Press: 4 x 8–12
- Dumbbell Lateral Raise: 5 x 15–20
- Rear Delt Fly (machine or cables): 4 x 15
Technique: Start with big compound lifts, use drop sets and partials at the end for extra muscle stress.
Back Day
Goal: Build a wide, thick back by combining heavy rows with vertical pulling.
- Barbell Row: 4 x 8–12 (slow negative, squeeze at top)
- Lat Pulldown (various grips): 4 x 10–15
- Seated Cable Row: 4 x 12
- Machine Pull-Over: 3 x 15
- Face Pull: 3 x 20
Technique: Use different grips to hit all back parts. End with high-rep isolation for blood flow and detail.
Leg Day
Goal: Stimulate all major lower-body muscles, with special attention to hamstrings and calves.
- Lying Hamstring Curl: 4 x 12 (pre-fatigue the hamstrings)
- Leg Extension: 5 x 15
- Heel-Elevated Squat: 4 x 8–10
- Leg Press: 3 x 15
- Standing Calf Raise: 6 x 15–20
Technique: Pre-exhaust hamstrings, go heavy on squats, finish calves with high-rep, minimal-rest sets.
Arms & Calves Day
Goal: Add size and shape to arms and forearms, plus specialized calf work.
- Triceps Pushdown: 5 x 15 (various grips)
- Dips (bodyweight or weighted): 3 x 12–20 (to failure)
- Hammer Curl: 4 x 15
- Preacher Curl: 4 x 10–12
- Cable Curl: 3 x 15–20
- Wrist Curl: 3 x 20
- Seated Calf Raise: 6 x 15–20
Technique: Strict form, finish with partial reps or isometric holds for extra muscle fatigue.
Key Training Principles
- Reverse Pyramid Sets: Start with your heaviest set, then decrease weight and increase reps on later sets.
- Minimal Rest: 45–60 seconds between sets to increase intensity.
- Partial Reps & Burnouts: Go beyond failure on the last set for extra muscle fatigue.
- Cardio: 20–30 minutes on a stationary bike, especially during cutting, usually post-workout.
- Deloads: Sam rarely deloads formally—he rests only when physically needed.
Sam Sulek Diet Plan (2025)
Overview: Nutrition by Phase
Sam’s diet is always macro-based and tailored to his training phase:
- Cutting (for fat loss and definition)
- Bulking (for muscle growth and strength)
He tracks everything—protein, carbs, fat, and calories—to ensure progress and prevent plateaus.
Cutting Phase (Sample Day)
- Calories: ~2,500/day
- Protein: 250g
- Carbs: 250g
- Fat: 60–70g
- Meals: 6 per day (every 2–3 hours)
- Meal 1: Egg whites, oats, low-calorie toast
- Meal 2: Chicken breast, rice, broccoli, low-fat cheese
- Meal 3: Greek yogurt, powdered peanut butter, berries
- Meal 4: Ground turkey, sweet potato, mixed veggies
- Meal 5: Protein shake, rice cakes, sugar-free chocolate milk
- Meal 6: Lean steak, greens, avocado
Food Hacks: Uses low-calorie buns and sugar-free drinks to stay full. Occasionally has a fast-food sandwich (plain, no cheese/mayo). Supplements: Whey protein, creatine, pre-workout, electrolytes, beta-alanine.
Tip: Eating 6 small, macro-controlled meals helps manage hunger and maximize muscle retention.
Bulking Phase (Sample Day)
- Calories: 3,500–4,000/day
- Protein: 250g+
- Carbs: 450–500g
- Fat: 100–120g
- Meals: 5–6 per day
- Meal 1: 7–8 whole eggs, oatmeal, banana
- Meal 2: Grilled steak, rice or potatoes, veggies
- Meal 3: Salmon, pasta, olive oil, spinach
- Meal 4: Peanut butter sandwich, low-fat milk, fruit
- Meal 5: Chicken thighs, sweet potato fries, green beans
- Meal 6 (Post-Workout): Whey protein, carb powder shake
Approach: Protein intake steady at 1g/lb, carbs high for energy, fats from whole foods. Supplements include whey protein, creatine, pre-workout, carb powder, electrolytes.
Pro Tip: Sam uses grocery hacks (buying in bulk, meal prepping) to save time and stick to his macros.
Why Sam Sulek’s System Gets Results
- High frequency = faster muscle adaptation: Training each muscle every 4–5 days means more frequent growth signals.
- Macro tracking = consistent results: Counting every gram prevents under- or over-eating.
- Flexible diet = less burnout: Options (even fast food sometimes) keeps him on track.
- Minimal rest = more progress: Only resting when truly needed forces fast adaptation.
- Strategic supplements = better recovery/performance: Supplements fill the gaps that diet alone might miss.
Common Questions About Sam Sulek’s Routine
Q: Can beginners use this routine?
A: Yes, but start with fewer sets and schedule at least one rest day per week. Focus on form and progress gradually.
Q: Is cardio required every day?
A: Sam uses 20–30 minutes of bike cardio mostly when cutting, but it’s optional during bulking or maintenance.
Q: Does he ever eat “junk food”?
A: He occasionally fits in fast-food sandwiches or treats if they match his daily macros.
Q: What’s more important—diet or training?
A: Both! Sam’s results come from strict consistency in the gym and the kitchen.
Actionable Steps: How to Start
- Pick your phase: Decide if you’re cutting or bulking.
- Calculate your calories and macros: Use an online calculator or match Sam’s ratios for your weight.
- Choose a 4-day split: Follow Sam’s plan or adapt it to your needs.
- Track your food: Use MyFitnessPal or similar app.
- Adjust weekly: Add more food if you’re not gaining muscle; reduce calories if not losing fat.
- Stay consistent: This is the real secret—Sam never skips the plan!
Conclusion & Call to Action
Sam Sulek’s workout and diet plan prove that consistency, science, and a little creativity can build incredible results—no shortcuts needed. Whether you want to bulk up, get shredded, or simply train like the pros, use Sam’s strategies as a foundation and adjust for your lifestyle.
Ready to take action? Start with the 4-day split, track your macros, and don’t be afraid to rest if you really need it. For more details, subscribe to Sam Sulek on YouTube, check out Generation Iron, and read Muscle & Fitness for the latest updates.