Sam Sulek Workout and Diet Advice

Today, I’m breaking down the workout routine and diet advice of none other than Sam Sulek.

This guy has been making waves in the fitness industry and gaining a lot of mixed and widespread attention for his unconventional and (arguably effective) training style.

Some people are even calling him the next Arnold. Others are not so easily convinced.

Is his training volume, workout program, and approach to muscle growth actually worth following?

Or are there some serious long-term health implications you need to consider?

Before you go and copy Sam’s training style, workout sessions, and recovery periods, keep reading.

I’m going to cover what could potentially work you and what only works for Sam.

WHO IS SAM SULEK?

First things first, who exactly is Sam Sulek?

If you’re keeping up with the fitness scene, you know that Sam made headlines by winning the Classic Physique category in his amateur debut at the 2025 NPC Legends Classic in Las Vegas.

But that’s not why he’s taking over the current fitness industry.

It’s his workout videos, his unorthodox workout plans, and his no-BS approach to nutrition that have made him one of the most talked-about fitness influencers today.

And if you’ve seen his workout routine, you already know: Sam doesn’t hold back.

He’s built a reputation around high-volume training, failure training sessions, and intense isolation exercises, the kind that push muscle failure to its absolute limit.

But here’s the catch: Sam Sulek is a “one of one.” He’s the Brock Lesnar of bodybuilding.

In other words, you can copy every single thing Sam does, his day-by-day workout plan, his training volume, his sets per muscle group, even his afternoon workouts, but that doesn’t mean you’ll get Sam Sulek-like gains.

Why?

Because Sam’s fitness journey isn’t just about his workout programs or his approach to nutrition.

It’s about his genetic gifts, his response to training, and yes, even potential performance enhancements that make him an outlier.

THE UNORTHODOX TRAINING STYLE

That being said, Sam does some things that are undeniably unique and sometimes, just straight-up outrageous.

From the workout videos I’ve seen (and I’ve watched a lot), he doesn’t always follow the common approach to exercise selection.

Instead, he does things like:

Cable Crossover variations where he keeps his arms in front of him, performing short range of motion reps instead of crossing over into full chest muscle adduction.

Leg Curls on a Leg Extension machine. Yes, you read that right. This is where he uses a limited range of motion to pump out mid-range repetitions instead of a full stretch-and-contract movement.

Spontaneous exercise substitutions, where he’ll start a set of Leg Extensions, stop midway, switch to a completely different hamstring-focused exercise, and then return to Leg Extensions later. It’s almost as if he’s training by instinct rather than structure.

TRAINING BY INSTINCT: GENIUS OR BAD NEWS?

At first glance, his training style goes against a lot of the fundamental exercise selection principles we talk about including proper form, full range of motion, and a balanced approach to training.

But here’s where it gets interesting: What if Sam isn’t just winging it?

What if his seemingly unstructured workout sessions are intentionally advanced?

Sam has an undeniable ability to train intuitively. He recognizes what his body responds to in real-time and adjusts accordingly.

He knows when to push sets to failure, when to drop in intensity, and when to swap a compound movement for an intense isolation exercise.

But here’s the thing: That doesn’t mean you should train this way.

WHY STRUCTURE STILL MATTERS

Most people, especially those following a beginner level plan, need structure to see consistent gains.

If you’re building your fitness routine purely on a short range of motion, half-repping through Biceps Curls, Hammer Curls, or rear deltoid exercises, you could be setting yourself up for muscle imbalances or even long-term health implications.

A recent study linked bicep tears to a lack of full range of motion training.

If you’re constantly training within an inconsistent range, skipping the full stretch of your Barbell Curls or Dumbbell Curls, you might be weakening the connective tissue over time.

And when that foundation fails, you’re left dealing with injuries that could have been avoided.

Look, Sam’s fitness journey is impressive. His impressive physique, his heavy powerlifting training, and his month of bodybuilding training results speak for themselves.

But just because something works for Sam doesn’t mean it’s the best way to train for long-term health and sustainable muscle growth.

Speaking of long-term health and potential consequences…

THE PROBLEM WITH SAM SULEK

Let’s talk about something even more important than Sam’s workout and nutrition advice: his influence.

Because here’s the deal: Sam Sulek isn’t just training for muscle mass.

He’s shaping the way an entire fitness community approaches their fitness goals. And that’s where things start to get concerning.

THE ROLE OF FITNESS INFLUENCERS

I hear it all the time. Kids in the gym, guys watching fitness content, all talking about how they want to train like Sam.

His high-volume approach, his failure training sessions, his 8-15 rep range; it all looks like the ideal physique blueprint for anyone trying to pack on muscle mass.

But here’s the thing: Sam is a genetic outlier. His body responds to things that 99% of lifters simply won’t.

His impressive physique is a combination of his training volume, genetic gifts for muscle growth, and possibly even chemical enhancements.

And while that might work for him, it doesn’t mean it’s the safest or most effective way for everyone else to train.

THE RISK NOBODY TALKS ABOUT

Something is happening in the industry and it’s concerning me and a lot of other veteran lifters out there.

There is this sweeping desensitization to performance enhancers. This is huge.

We’ve seen it before with guys like Jo Lindner. The lesson is that these impressive physiques come at a cost.

And when young lifters see Sam’s results but don’t hear the full story, they start thinking shortcuts are the answer.

Think about it. The search trends for steroids, SARMs, and peptides are skyrocketing.

They’re outpacing searches for chest workouts, effective leg workouts, arm training, and High-Intensity Training, which used to be the fundamentals that should actually be driving muscle growth.

And the worst part? This is becoming the new normal.

Listen, I want Sam to succeed. I’d love to see him crush his fitness goals for the next 80 years.

But the path he’s on?

It’s one that’s already ended badly for too many guys in the industry.

And if you’re a younger lifter watching his training style, here’s my message to you:

Don’t just copy what you see.

BREAKDOWN OF SAM SULEK’S ADVICE

I have two goals here: My first goal is to take the popular advice that Sam has been promoting and break it down to let you know whether it’s worth following or ignoring altogether.

My second goal is to do that in a positive way.

Some of his training principles might only work for Sam and not because they’re the best journey to muscle mastery for the average lifter.

But there are others that are backed by science and solid fundamentals.

Let me be clear: this isn’t about bashing Sam.

Just like attending a basketball camp run by Michael Jordan won’t make you play like Jordan, copying Sam’s workout routine won’t magically give you his fit physique.

Instead, I’m going to do the legwork for you and rank his advice into three categories:

1. The things that work ONLY for Sam: The training techniques and exercise variations that might work for him but probably won’t work for you.
2. The things that work for ADVANCED bodybuilders: These techniques can be useful, but only if you’ve built a solid foundation and know what you’re doing.
3. The things that work for EVERYBODY: The fundamentals that any lifter from beginner to advanced should focus on for long-term muscle growth and strength development.

WHAT WORKS FOR SAM (NOT YOU)

Look, I get it. When you see Sam Sulek’s workout routine, it’s easy to think, if it works for him, it’ll work for me too.

But let’s be real. That’s just not how muscle growth works.

Sam’s training volume, high-volume approach, and unconventional exercise selection are built around what his body responds to best and not necessarily what’s optimal for everyone else.

Just because he’s cranking out 8-12 reps or hammering away at rear deltoids with his own unique variations doesn’t mean those methods are the best for your fitness goals.

That’s why we need to break down the “for Sam only” advice. These are the training strategies that might work for him but could actually slow down or even hurt your gains.

SKIP FUNCTIONAL TRAINING

Sam’s take? If you want big biceps and big shoulders, you should train them separately.

No functional training, no exercise for chest that works multiple muscle groups at once, just isolation exercises all the way.

Now, before we start handing out red markers, let’s be fair. Sam isn’t saying compound movements don’t work.

He still hits Heavy Squats, Shoulder Press, and foundational compound movements like Cable Romanian Deadlifts.

What he’s actually referring to is movements that combine multiple ranges of motion (e.g., a pull and a push) like a Clean and Press or a Bicep Curl into a Shoulder Press.

And this is where I have to disagree.

If you’re an athlete, functional training is non-negotiable.

High-velocity, type-II dominant movements don’t just build muscle mass, they build power, explosiveness, and real-world strength, which is something even bodybuilders can benefit from.

If you only focus on isolation exercises, you’re leaving a ton of strength potential on the table.

So, while this approach might work for Sam’s high-volume training style, I’d advise everyone else to rethink skipping functional movements entirely.

USING STRAPS (FIRST)

Sam’s philosophy? If you’re training lats, traps, or rear delts, just throw on some lifting straps and focus on the contraction. Don’t waste energy on grip strength.

Here’s the problem.

While straps can absolutely help shift focus to the target muscles, relying on them too soon robs you of one of the most underrated aspects of lifting: grip strength development.

You don’t want to be the guy who can deadlift 500 pounds… but can’t hold onto 225 without straps.

Take Jesse’s progression. He started struggling to grip a bit of weight at 225 pounds, but by skipping the shortcuts and building his grip, he ended up deadlifting 560 pounds strap-free.

And trust me, if you can hold heavier weights without assistance, your overall strength and hypertrophy will be much better for it.

So, while straps have their place, throwing them on too soon is just a lazy way out. Build your grip first then use straps strategically.

OUT OF ORDER

Sam flips the script on leg day, starting with hamstring curls before quad exercises like leg extensions and leg presses.

His reasoning?

He likes getting blood flow into his knees before hammering his quads.

Now, I don’t hate this.

If this sequencing makes your joints feel better, then by all means, try it out.

The truth is, there’s no universal rule about what order your workout routine has to follow.

You need to listen to your body and find what works for you.

That said, for most lifters, starting with quad-dominant movements like Heavy Squats is a better all-comprehensive workout approach for overall leg development.

That’s why this technique stays in the “For Sam” category. It’s not bad necessarily, just highly individual.

HEAVY LYING FACE PULLS

Oh, Sam… not my beloved Face Pulls.

Look, I actually love that Sam does Face Pulls. It’s one of the best rear deltoid and postural correction exercises out there.

But when you start loading it too heavy, you miss the entire point of the exercise.

The goal of a Face Pull is external rotation and scapular stability, not brute strength.

And by going too heavy, Sam actually reduces the effectiveness of the movement by limiting range with partials instead of achieving full scapular retraction.

If you want a rear delt builder where you can pile on heavier weights, go with Dumbbell High Pulls instead.

But if you’re doing Face Pulls, keep it light, controlled, and effective.

CALORIE DEFICIT: QUALITY VS. QUANTITY

Sam’s says that a calorie deficit is a calorie deficit. As long as you’re eating less than you burn, you’ll lose fat. It doesn’t matter if it’s from lean protein and vegetables or burgers and fries.

And technically, he’s right.

But the thing is that long-term health matters too.

Sure, you can lose weight on a junk food diet, but how’s that going to affect your training performance, energy levels, and overall well-being?

If you’re looking at the big picture, nutrient density matters just as much as calorie balance.

Eating high-quality foods with balanced macros won’t just help you cut fat, it’ll also fuel muscle recovery, hormone function, and overall longevity.

So yes, calories in vs. calories out is the foundation but food quality is the reinforcement that keeps your results sustainable.

WHAT WORKS FOR ADVANCED BODYBUILDERS

Let’s get one thing straight: not everything in Sam Sulek’s training arsenal is “bad” advice.

In fact, some of it is really solid, especially for advanced lifters.

When you get to an advanced level, you’ve already built solid foundational strength through compound movements like heavy Squats, Shoulder Press, and Cable Romanian Deadlifts.

You’ve fine-tuned your mind-muscle connection, dialed in your recovery strategies, and can push past muscle failure without completely wrecking your long-term health.

That’s why this section is all about breaking down the training techniques that actually work.

The catch is that these tips are better for those of you who have a few years of experience under your (weight) belt.

REVERSE PYRAMID SETS

Sam’s take? Start heavy, then drop weight as you fatigue.

I follow your logic, Sam. What you’re describing is Reverse Pyramid Training.

This involves starting with your heaviest weight at 8-10 reps, then dropping the weight and increasing the reps for 10-12 reps, and so on.

Now, here’s the thing. Reverse Pyramid Training works… for the right lifter.

If you’re advanced, your nervous system is primed and ready to fire from the moment you touch the weights.

You don’t need multiple warm-up sets to get into your groove. That means you can hit your heaviest set pretty early in your workout and still maintain perfect form.

For beginners? Not so much. If you’re new to lifting, it takes time to develop that mind-muscle connection.

Starting with your heaviest lift when your body isn’t primed yet is just asking for form breakdown and increased injury risk.

Beginners should stick with a standard pyramid, working up to their heaviest weight instead of starting with it.

PARTIAL REPS

Sam says don’t stop just because you can’t complete a full rep. You should keep grinding out partials.

This is one of the most controversial parts of Sam’s training style.

People see him cutting range of motion short and assume he’s using bad form. But let me tell you, that’s not always the case.

Partial reps can be an effective tool when used correctly.

If you’re performing them at the end of a set, they’re an incredible way to extend time under tension and push a muscle past failure.

That extra half-rep, quarter-rep, or even eighth-rep can squeeze out additional muscle activation, making your 8-15 rep range set even more effective.

But starting a set with partial reps? That’s where I don’t agree.

If you aren’t fully fatiguing a muscle with a full range of motion first, you’re cutting yourself short on strength gains and hypertrophy potential.

That’s why partial reps work best as a finisher, not as the main set.

LISTENING TO YOUR BODY

Sam says that if an exercise doesn’t feel right, then you should drop it. If a movement feels great, then stick with it.

And honestly? I respect this.

One of the biggest mistakes lifters make is forcing themselves to do exercises that just don’t work for their body mechanics.

Sam is the type of guy who can walk into the gym, feel what’s working, and adjust his workout on the fly.

He might plan to do Cable Fly variations, but if they don’t feel right, he’ll switch to Cross Cable Triceps Extensions or a different curl variation without hesitation.

For advanced lifters, this is a crucial skill to develop.

Once you know your weak points, movement patterns, and what aggravates old injuries, adjusting on the fly is a huge advantage.

But if you’re just starting out, this kind of flexibility can be a disaster. Why?

Because you haven’t built the experience to know what’s effective and what’s just uncomfortable.

A beginner might think Squats don’t feel right, but it’s really just weak glutes or poor mobility holding them back.

That’s why beginners need structure like sticking to a four-day split routine and progressively improving their lifts before experimenting with adjustments.

WHAT WORKS FOR EVERYONE

We’ve covered what works for Sam and what could work for the advanced lifters, but what about the advice that applies to everyone?

Maybe you’re just starting out or getting back in the gym. Can any of Sam’s advice apply to you?

Glad you asked. It’s time to cover the foundational training principles of Sam’s advice that work across the board.

Whether you’re trying to build an impressive physique, maximize hypertrophy, or just train smarter, these are the concepts that everyone, regardless of experience level, should implement in their workout routine.

FOCUS ON TRAINING INTENSITY

Sam’s advice? Hit every muscle group twice a week, go hard, and keep it simple.

He’s right on the money with this one.

Now, while Sam might not be a fan of full-body training, I can tell you that total-body splits have their place, especially for beginners and athletes.

If you know how to structure your workouts around compound lifts like Squats, Presses, and Deadlifts, you can absolutely build muscle mass and get stronger without doing a high-volume approach or thrashing each muscle in isolation like Sam prefers.

That being said, training intensity is key.

No matter how you structure your workouts (e.g., push-pull-legs, a four-day split routine, Arnold split), if you’re not training hard, you’re not going to see results.

COMBINE INTENSITY WITH PROPER FORM

Sam’s take? If you train like a maniac, you’ll build muscle even if your form isn’t perfect.

And again, there’s some truth to this.

The kid in high school who goes all-out will probably get bigger arms faster than the guy using perfect form but not pushing himself.

But why not do both?

If you want to maximize muscle growth and avoid injuries, you need to combine intensity and perfect form.

You don’t need to wait months to perfect an exercise before going hard, but you do need to learn proper mechanics first. Here’s why:

• Using proper form lets you recruit the right muscles (instead of relying on momentum).
• Good technique prevents injuries that could sideline you for months.
• Once you master the movement, intensity becomes even more effective.

So yes, train hard, but train smart. This should be a priority for everyone.

LESS IS MORE

Sam believes you don’t need more than 15 sets per muscle group per session, and I have to agree.

Too many people in the fitness community fall into the trap of thinking that more sets automatically lead to more muscle growth.

However, research and real-world experience have shown that high-intensity, lower-volume training can be just as, if not more, effective.

In fact, even just one or two truly effective sets per workout can lead to significant hypertrophy when executed with perfect form and maximum effort.

That’s not to say you should never go beyond 15-20 sets per week, particularly if you’re targeting multiple angles of a muscle.

For example, training the upper chest, mid-chest, and lower chest separately.

But if you’re training with intensity, you don’t need marathon workouts to see progress. Efficiency beats excess, and quality always outweighs quantity when it comes to building muscle.

HOW TO PROGRESS

Sam believes most lifters stagnate because they stop pushing themselves, and he’s right.

If you’re lifting the same bit of weight for the same 8-12 reps every session without making adjustments, don’t be surprised when your progress comes to a halt.

Progressive overload is the foundation of muscle growth, and without it, your body has no reason to adapt.

To keep making gains, you need to push your limits in one way or another. That could mean gradually increasing weight, adding more reps, or increasing training intensity by shortening rest periods, incorporating drop sets, or extending time under tension.

This principle applies across the board. If you’re not consistently challenging yourself, you’re not growing.

Effort is, and always will be, the number one driver of muscle growth.

ONE-ARM LAT PULLDOWN

Sam’s take is that using one arm at a time for Lat Pulldowns allows for a better lat contraction and I couldn’t agree more.

This is an exercise I’ve been advocating for over a decade because it provides multiple advantages that traditional Lat Pulldowns just don’t offer.

First, it significantly improves mind-muscle connection, allowing you to focus on squeezing one lat at a time without other muscles compensating.

Second, it offers a better range of motion, which is crucial since many lifters struggle to achieve full lat engagement in a standard bilateral pulldown.

Lastly, you get more control, eliminating excess momentum and keeping constant tension on the lats throughout the movement.

If you’re not incorporating Single-Arm Lat Pulldowns into your back workouts, you’re leaving serious gains on the table.

Whether you’re a beginner or an advanced lifter, this variation should be a staple in your routine for better lat activation, improved form, and overall stronger, more defined lats.

SMART BULKING

While ‘bulking and cutting’ is not usually in my vocabulary, I will say that how Sam is advocating you do it is actually pretty simple and accurate: eat in a calorie surplus, but don’t just eat junk.

It isn’t about stuffing yourself with junk food. It’s about consuming enough calories to build muscle mass without accumulating excess body fat.

The key is to maintain a controlled surplus, not dive headfirst into a dirty bulk that leaves you struggling to shed fat later.

A smart bulk prioritizes quality food over sheer quantity.

That means focusing on protein, quality carbs, and healthy fats, rather than just cramming in calories.

Monitoring progress is also crucial. Adjusting intake based on results ensures that you’re gaining muscle, not just weight.

Too many lifters bulk recklessly, only to find themselves stuck in a frustrating cutting phase down the road.

Instead of bulking and cutting, if you want to maximize muscle growth while maintaining a lean physique, you can take in a smaller surplus that emphasizes nutrient-dense foods and high levels of protein, and you’ll still get to where you want to be.

There’s a reason why Sam Sulek is one of the biggest names in fitness right now. He’s the real deal. He’s a bodybuilder that lets you into his world.

Should you copy his workout plans and approach to nutrition? Here’s my take: Learn from it, but don’t blindly follow it.

Use proper form, train with full range of motion, and build your foundation with a balanced approach before experimenting with intense isolation exercises or heavy weights.

That’s how you’ll get effective muscle pumps, avoid muscle imbalances, and build upper and lower body muscle that lasts.

Check out our complete line of ATHLEAN-RX Supplements and find the best training program for you based on your fitness level and goals.

SAM SULEK FAQS