Sam Sulek's Workout Routine
Learn how Sam Sulek built one of the best physiques for his age with this workout routine and training plan.
Sam Sulek stands 5'11" and weighs around 240 pounds. At 21, this Ohio native has become one of fitness social media's most polarizing figures. His physique transformation, documented across TikTok and YouTube, has drawn millions of followers and an equal measure of skepticism.
Sam breaks traditional bodybuilding rules and gets results anyway. His journey from skinny teenager to massive has captured attention because it contradicts so much conventional wisdom about how muscle gets built.
His approach strips away complexity: no fancy supplements, no elaborate protocols. Heavy training, high volume, and chicken sandwiches. That simplicity is either refreshing or reckless depending on who you ask.
The Sulek training philosophy
Sam's workout style diverges sharply from mainstream bodybuilding advice. He trains every single day, performs high-volume sessions lasting 2-3 hours, focuses on compound movements with heavy weights, incorporates unusual exercise variations, and keeps rest periods relatively short.
This works for him because he prioritizes maximum muscle stimulation through volume and frequency. Traditional recovery-focused programs would call this overtraining. Sam's results suggest otherwise, at least for his body and his circumstances.
Sam Sulek's workout split
This is an advanced routine. Most lifters would burn out attempting this volume without years of adaptation.
Day 1: chest and triceps
- Flat bench press: 4 sets x 8-12 reps
- Incline dumbbell press: 4 sets x 10-15 reps
- Machine chest press: 3 sets x 12-15 reps
- Cable flyes: 3 sets x 15-20 reps
- Tricep pushdowns: 4 sets x 12-15 reps
- Skull crushers: 3 sets x 12-15 reps
- Close-grip bench press: 3 sets x 10-12 reps
Day 2: back and biceps
- Deadlifts: 4 sets x 6-10 reps
- Barbell rows: 4 sets x 10-12 reps
- Lat pulldowns: 4 sets x 12-15 reps
- Cable rows: 3 sets x 12-15 reps
- Barbell curls: 4 sets x 10-12 reps
- Hammer curls: 3 sets x 12-15 reps
- Preacher curls: 3 sets x 12-15 reps
Day 3: shoulders
- Military press: 4 sets x 8-12 reps
- Lateral raises: 4 sets x 15-20 reps
- Front raises: 3 sets x 12-15 reps
- Face pulls: 3 sets x 15-20 reps
- Upright rows: 3 sets x 12-15 reps
- Shrugs: 4 sets x 15-20 reps
Day 4: legs
- Squats: 4 sets x 8-12 reps
- Leg press: 4 sets x 12-15 reps
- Romanian deadlifts: 3 sets x 10-12 reps
- Leg extensions: 3 sets x 15-20 reps
- Leg curls: 3 sets x 15-20 reps
- Calf raises: 4 sets x 20-25 reps
Documented lifts
Sam films most of his training, which means we have actual numbers to reference. His bench press has hit 405 pounds for reps, with singles approaching 455. His incline dumbbell press regularly features the 150s for working sets. On leg press, he's stacked the machine past 1,000 pounds.
These numbers matter because they contextualize his physique. Sam moves genuinely heavy weight, session after session, and that loading drives his growth. His squat has lagged behind his pressing strength (a point he's acknowledged in videos), hovering in the mid-300s while his upper body lifts climb. The imbalance reflects an ongoing process, and he's discussed addressing it in future training cycles.
His YouTube uploads from 2022 show him benching in the low 300s. Two years later, he's added over 100 pounds to that lift. That progression came from the daily training volume his critics call unsustainable.
His dumbbell rows have reached 200+ pounds per arm, and his cable work for arms uses the full stack. For a 21-year-old bodybuilder focused on hypertrophy rather than competition powerlifting, these numbers represent serious strength built through relentless volume.
The Sulek diet
Sam's nutrition has become almost as famous as his training. The "chicken sandwich" meals are legendary at this point. His approach stays simple:
- 4-6 meals per day
- High protein intake, primarily from chicken
- Moderate carbs from bread and rice
- Moderate fats
- Limited supplement use
A typical day includes multiple chicken sandwiches, rice meals with chicken, protein shakes, and simple carb sources like bread and cereals.
Many fitness influencers promote complex meal plans and expensive supplement stacks. Sam eats chicken sandwiches from fast food joints and posts the receipts. Optimal nutrition science it may not be, but the results are visible on his frame.
Implementation notes
If you want to train like Sam Sulek, consider these points:
Progressive adaptation: Build up to his volume over months or years. Jumping straight into 2-3 hour daily sessions will break most people down.
Recovery signals: Sam trains every day. You might need more rest. Joint pain, persistent fatigue, and stalled progress indicate you've exceeded your recovery capacity.
Nutrition consistency: Focus on hitting protein targets through whatever foods you'll actually eat. Sam's chicken sandwiches work because he eats them every day without fail.
Individual variation: His genetics, age, and recovery ability differ from yours. Adapt the principles rather than copying the exact program.
Sam's physique came from years of consistent training. The core lessons involve training with high intensity and volume, eating sufficient protein, progressing gradually, and staying consistent through the months and years when motivation fades but the work continues.
