{"id":22670,"date":"2024-02-17T18:19:31","date_gmt":"2024-02-17T18:19:31","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=22670"},"modified":"2024-02-17T18:19:36","modified_gmt":"2024-02-17T18:19:36","slug":"sam-sulek-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/sam-sulek-workout-routine-with-pdf","title":{"rendered":"Sam Sulek Workout Routine for Muscle Gain with PDF"},"content":{"rendered":"\n<p>A 22-year-old popular fitness influencer and amateur bodybuilder, <a href=\"https:\/\/www.instagram.com\/sam_sulek\/\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/www.instagram.com\/sam_sulek\/\" rel=\"noreferrer noopener\"><strong>Sam Sulek<\/strong><\/a>, is making a huge buzz in the fitness industry for amazing physique transformation.<\/p>\n\n\n\n<p>He constantly shares his fitness journey on his YouTube channel, where he shows how to train to bring out the best shape.<\/p>\n\n\n\n<p>His consistent workout videos, authentic conversation, and simplicity inspire innumerable individuals in the fitness realm, and if you are also one of them and looking for his training program, I can help you.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared the Sam Sulek workout routine in a table format so you can use it efficiently and build size and muscularity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>About Sam Sulek Training Program<\/strong><\/h2>\n\n\n\n<p>Sam Sulek follows a simple and low-volume workout routine that involves training every day for about 45-75 minutes.<\/p>\n\n\n\n<p>He trains his back and rear delts (sometimes also calves) on day one, arms on day two, legs on day three, and chest and lateral delts on day four, and then he repeats this split. <\/p>\n\n\n\n<p>Sam doesn&#8217;t take rest days because he feels his muscles get enough time for recovery between workouts.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Day 1 \u2013 Back and Rear Delts<\/strong><\/li>\n\n\n\n<li><strong>Day 2 \u2013 Arms<\/strong><\/li>\n\n\n\n<li><strong>Day 3 \u2013 Hamstrings and Quads<\/strong><\/li>\n\n\n\n<li><strong>Day 4 \u2013 Chest and Side Delts<\/strong><\/li>\n\n\n\n<li><strong>Day 5 \u2013 Back, Rear Delts, and Calves<\/strong><\/li>\n\n\n\n<li><strong>Day 6 \u2013 Arms<\/strong><\/li>\n\n\n\n<li><strong>&nbsp;Day 7 &#8211; Hamstrings and Quads<\/strong><\/li>\n\n\n\n<li><strong>Day 8 &#8211; Chest and Side Delts<\/strong><\/li>\n\n\n\n<li><strong>Repeat<\/strong><\/li>\n<\/ul>\n\n\n\n<p>He doesn&#8217;t do plenty of reps and sets. Instead, he focuses on lifting moderate to heavy and performs about 10 to 12 working sets for a muscle group.<\/p>\n\n\n\n<p>Sam mostly uses machine exercises along with some <a href=\"https:\/\/thefitnessphantom.com\/free-weight-exercises-with-pdf\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/free-weight-exercises-with-pdf\" rel=\"noreferrer noopener\"><strong>free-weight movements<\/strong><\/a> such as barbell back squats, dumbbell and barbell curls, incline bench presses, and overhead triceps extensions to train all his muscle groups.<\/p>\n\n\n\n<p><strong>Sam Sulek&#8217;s Warm-up Before Working Sets:<\/strong>\u00a0Sam uses light resistance training to activate the muscles he wants to train. For example, he performs a few sets of single-arm cable chest flies and incline bench presses before going heavy on chest day. So, you can also do a few warm-up sets for every muscle you want to hit prior to working sets to ensure you feel the proper contraction.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sam Sulek Workout Routine for Bulking Up<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Day 1 &#8211; Back and Rear Delts<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winter Bulk Day 1 - Back and Rear Delts\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/dlK-2XvjMYM?start=1498&#038;feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Shoulder-width Grip Front Pull-down<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/gTJpvzQVUAM\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/youtu.be\/gTJpvzQVUAM\" rel=\"noreferrer noopener\">Wider Hammer Grip Pull-down<\/a><\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Machine Low Row<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Lat Pullover<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Seated Low Cable Row<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Lying Face Pull<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 2 &#8211; Biceps and Triceps<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winter Bulk Day 2 - Arms\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/Ea6b-euOXZ0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Cross Cable Triceps Extension<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Machine Dips<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Triceps Press Downs<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Alternating Dumbbell Curls<\/td><td>2-3<\/td><td>8-10\/arm<\/td><\/tr><tr><td>Seated Machine Biceps Curls<\/td><td>2-3<\/td><td>12-15<\/td><\/tr><tr><td>Standard Barbell Curl<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Alternating DB Curls<\/td><td>2-3<\/td><td>8-10\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;Day 3 &#8211; Hamstrings and Quads<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winter Bulk Day 3 - Legs\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/5jNzPzuiVVM?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Lying Leg Curl<\/td><td>4<\/td><td>12-15<\/td><\/tr><tr><td>Unilateral Leg Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Bilateral Leg Extension<\/td><td>1<\/td><td>Failure<\/td><\/tr><tr><td>Heel Elevated Back Squat<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Unilateral Leg Extension<\/td><td>1<\/td><td>Failure<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 4 &#8211; Chest and Side Delts<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winter Bulk Day 4 - Chest and Side Delts\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/2A-CCR2oqxE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4-5<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over Cable Chest Fly<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Cable Horizontal Fly<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>Machine Lateral Raises<\/td><td>2-3<\/td><td>10-12<\/td><\/tr><tr><td>DB Side Delt Raises<\/td><td>2-3<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 5 &#8211; Back, Rear Delts, and Calves<\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Winter Bulk Day 5 - Back Rear Delts and Calves\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/PXBsODL025w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Cable Rowing (Shoulder-width grip)<\/td><td>4<\/td><td>10-15<\/td><\/tr><tr><td>One-arm Side Straight arm Lat Pulldown<\/td><td>2<\/td><td>10\/side<\/td><\/tr><tr><td>Wide Grip Seated Cable Row<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Single-arm Lat Pulldown<\/td><td>1<\/td><td>10\/side<\/td><\/tr><tr><td>Shoulder-width Grip Cable Rowing<\/td><td>1<\/td><td>Failure<\/td><\/tr><tr><td>Lying Face Pull<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Seated Calf Raises<\/td><td>4<\/td><td>10-15<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 6 &#8211; Triceps and Biceps<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Cross Body Cable Tricep Extension<\/td><td>3<\/td><td>12-15<\/td><\/tr><tr><td>Single-arm Overhead Triceps Extension<\/td><td>2<\/td><td>10\/arm<\/td><\/tr><tr><td>Machine Dips<\/td><td>1<\/td><td>Failure<\/td><\/tr><tr><td>Triceps Bar Press Down<\/td><td>2<\/td><td>8-10\/arm<\/td><\/tr><tr><td>Alternating DB Biceps Curls<\/td><td>2<\/td><td>12-15<\/td><\/tr><tr><td>Standard Barbell Curl<\/td><td>2<\/td><td>Failure<\/td><\/tr><tr><td>Single-arm Cable Curls<\/td><td>2<\/td><td>10-12\/arm<\/td><\/tr><tr><td>Alternating DB Biceps Curls<\/td><td>2<\/td><td>8\/arm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;Day 7 &#8211; Hamstrings and Quads<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Seated Leg Curls<\/td><td>4<\/td><td>15-20<\/td><\/tr><tr><td>Bilateral Leg Extension<\/td><td>2<\/td><td>15-20<\/td><\/tr><tr><td>Single Leg Extension<\/td><td>2<\/td><td>15\/leg<\/td><\/tr><tr><td>Heel Elevated Back Squat<\/td><td>2<\/td><td>8-10<\/td><\/tr><tr><td>Leg Extension<\/td><td>1<\/td><td>10-12<\/td><\/tr><tr><td>One-Legged Leg Extension<\/td><td>1<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Day 8 &#8211; Chest and Lateral Delts<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Sets<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Incline Bench Press<\/td><td>4<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over Cable Chest Fly<\/td><td>3<\/td><td>10-12<\/td><\/tr><tr><td>Standing Cable Horizontal Fly<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Bent-Over Parallel Cable Fly<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td>Machine Lateral Raises<\/td><td>2<\/td><td>10-12<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/side-delt-exercises#1_Dumbbell_Side_Delt_Raise\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>DB Side Delt Raises<\/strong><\/a><\/td><td>2<\/td><td>8-10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download The Sam Sulek Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-e57af15b-49f6-4d1b-9f8c-f79e1f3b7b8f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Sam-Sulek-Bulking-Training-Program.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Sam-Sulek-Bulking-Training-Program<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2024\/02\/Sam-Sulek-Bulking-Training-Program.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-e57af15b-49f6-4d1b-9f8c-f79e1f3b7b8f\" download>Download<\/a><\/div>\n\n\n\n<p><br>I also suggest exploring <a href=\"https:\/\/www.youtube.com\/@sam_sulek\" data-type=\"link\" data-id=\"https:\/\/www.youtube.com\/@sam_sulek\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sam&#8217;s YouTube channel<\/strong><\/a> to better understand how he trains for size and muscle definition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions (FAQs)<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1708165410267\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Who Can Follow Sam&#8217;s Training Program?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Anyone who is looking for a simple, low-volume, and effective <a href=\"https:\/\/thefitnessphantom.com\/8-week-muscle-building-workout-plan-pdf\" target=\"_blank\" data-type=\"post\" data-id=\"11188\" rel=\"noreferrer noopener\"><strong>training split for muscle-building<\/strong><\/a> can follow a Sam Sulek workout regime. But if you are a beginner, I suggest taking a day off after every two training sessions for the first two months to get your body familiar with resistance training.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1708165437228\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Is Sam Sulek&#8217;s Workout Plan Safe and Effective?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, Sam&#8217;s workout includes mostly resistance machine exercises and involves performing 10-15 sets per day with moderate to heavy weights, making it suitable for beginner to intermediate lifters.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1708165470378\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Does Sam Do Cardio?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Yes, he usually does cardio in the morning to enhance his endurance and cardiovascular fitness. If you can manage it, I also recommend doing it for 20 minutes of steady cardio at least three times weekly.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>A 22-year-old popular fitness influencer and amateur bodybuilder, Sam Sulek, is making a huge buzz in the fitness industry for amazing physique transformation. He constantly shares his fitness journey on his YouTube channel, where he shows how to train to bring out the best shape. His consistent workout videos, authentic conversation, and simplicity inspire innumerable &#8230; <a title=\"Sam Sulek Workout Routine for Muscle Gain with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/sam-sulek-workout-routine-with-pdf\" aria-label=\"Read more about Sam Sulek Workout Routine for Muscle Gain with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22784,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,471],"tags":[374,281,381],"class_list":["post-22670","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-muscle-building","tag-muscle-building","tag-workout-pdf","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22670","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=22670"}],"version-history":[{"count":15,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22670\/revisions"}],"predecessor-version":[{"id":22783,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/22670\/revisions\/22783"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/22784"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=22670"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=22670"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=22670"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}