Sam Sulek Bodybuilder Workout Routine and Diet

Written by James C., M.S.(C), PT

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Bodybuilding is not just about lifting weights – it’s a lifestyle characterized by rigorous workout routines and disciplined diet plans.

In the world of bodybuilding influencers, one name that stands out is Sam Sulek.

Born on February 7, 2002, this 5’11” dynamo weighs in at a solid 235-lbs, boasting 20-inch arms that reveal his commitment to the bodybuilding craft.

His influence extends beyond the gym, with over 1.5 million subscribers on YouTube and nearly 2 million followers on TikTok.

But what does it take to achieve and maintain such a physique?

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Let’s delve into the specifics of Sam Sulek’s workout routine and diet, two integral pillars of his bodybuilding journey.

Who Is Sam Sulek ?

sam sulek workout routine and diet

Sam Sulek, a name synonymous with commitment, discipline, and unwavering dedication in the world of bodybuilding, was born on February 7, 2002.

Standing at a substantial height of 5’11”, and weighing approximately 235-lbs, Sam’s physical prowess is a testament to his rigorous workout and diet routines.

His 20-inch arms, a result of years of persistent training, are a source of inspiration for many fitness enthusiasts.

Sulek’s influence, however, extends beyond his physical attributes. On YouTube, a platform where he shares his workout routines, diet plans, and bodybuilding tips, he has amassed over 1.5 million subscribers.

His prominence on social media platforms doesn’t end there. On TikTok, an increasingly popular platform among the younger demographic, Sam has nearly 2 million followers.

His online presence allows him to inspire and guide a vast audience, encouraging them to lead healthier, more disciplined lives.

Sam’s dedication to fitness and his ability to inspire countless individuals make him one of the most influential figures in the world of bodybuilding today.

  • Origin: American
  • Date of Birth: February 7, 2002 (21 years old)
  • Height: 5’11”
  • Weight: Approximately 235 lbs
  • Arm Size: 20 inches
  • YouTube Subscribers: Over 1.5 million
  • TikTok Followers: Nearly 2 million

Sam Sulek’s Workout Routine

sam sulek workout

The fundamentals of Sam Sulek’s physique lie in his well-structured and meticulously planned workout routine.

The routine includes a mix of compound and isolation exercises designed to work every muscle group in the body, with particular emphasis on the arms, given his 20-inch arm measurement.

A vital point to remember in Sulek’s approach to working out is consistency.

He firmly believes that regular workouts, even when they are shorter or less intense, can yield significant results over time

Every muscle group gets its own dedicated day for training, allowing for a holistic development of the body while also enabling adequate rest for the muscles worked.

It’s also important to note that Sam’s workout routine is not static.

He adjusts his workouts based on his goals at a given time, whether that be muscle gain, fat loss, or maintenance

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This dynamic approach to training allows his body to continuously adapt and grow, preventing plateaus and fostering continuous progress.

However, the specific exercises, sets, reps, and rest periods are often personalized to Sam’s specific needs and may not suit everyone.

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The key takeaway from Sam Sulek’s workout routine is his dedication, consistency, and willingness to adapt and evolve his workouts based on his evolving fitness goals.

The specifics of Sam Sulek’s workout routine are as follows:

Chest Workout

  • Incline Smith Machine Press: 4-6 sets till failure (6-8 reps range)
  • Cable Chest Flys: 4-5 sets till failure (aim for 10-15 reps range)
  • Pec Deck: 1 set till failure (aim for 8-12 reps range)

Arm Workout

  • Tricep Extension: 4 sets till failure
  • Overhead Cable Tricep Extension: 3 sets to failure
  • Cross Cable Tricep Extension: 1 set to failure
  • Standing Hammer Curls: 2 sets to failure
  • Machine Bicep Curls: 3 sets to failure
  • EZ Bar Curls: 2 sets to failure
  • Dumbbell Preacher Curls: 2 sets to failure

Leg Workout

  • Seated Leg Hamstring Curl: 1 warm-up set of 15-30 reps, then 3 sets of 8-15 reps
  • Cable Romanian Deadlifts: 3 sets of 8-12 reps
  • Squat: 4 sets of 8-12 reps
  • Quad Extensions (Leg Extensions): 4 sets of 8-15 reps

Back Workout

  • Lat Pull Downs: 2 sets of 8-10 reps (until failure)
  • Machine One Arm Row: 2 sets until failure
  • T Bar Rows: 2 sets of 10 reps
  • Single Arm Standing Cable Rows: 2 sets of 10-12 reps
  • Lat Pull Downs (Again): 1 set to failure

Back and Rear Delts

  • Underhand Grip Lat Pulldown Machine: 1 set of 8-10 reps (push to failure)
  • Neutral Grip Lat Pulldowns: 2 sets of 8-10 reps (until failure)
  • Machine One Arm Row: 2 sets until failure
  • Single Arm Cable Pull Downs: 2 sets of 8-12 reps
  • Rear Delt Raise (Rear Delt Fly): 2 sets to failure
  • Lying Face Pulls: 2 sets of 8-12 reps (to failure)
  • Rear Delt Fly Machine (Reverse Pec Deck): 2 sets of 8-12 reps (to failure).

Effectiveness of Sam Sulek’s Workout Routine

sam sulek workout routine and diet

Sam’s workout routine is a potent combination of intensity, consistency, and strategic planning.

Each workout targets a specific muscle group, ensuring thorough engagement and optimal development.

It’s a high-volume, high-intensity routine that’s well-suited for those looking to build considerable muscle mass and strength, much like Sam himself.

The effectiveness of Sam’s routine can be seen in his impressive physique, particularly his striking 20-inch arms.

However, it is not just about the visual impact. His workout regime promotes overall fitness, strength, and endurance, which are crucial components of bodybuilding and general health.

For example, his chest workout primarily focuses on the upper pectoral muscles, which are often the hardest for bodybuilders to develop.

Exercises like the Incline Smith Machine Press and Cable Chest Flys help to target this area specifically, promoting balanced muscle growth.

Meanwhile, his back and leg workouts ensure a strong foundation, which is vital for lifting heavy weights and maintaining good posture.

The effectiveness of his routine is also evident in his approach to arm workouts. He incorporates a variety of exercises targeting different areas of the arm muscles, contributing to his impressive 20-inch arms.

Tricep Extensions, Overhead Cable Tricep Extensions, and the Cross Cable Tricep Extension engage different parts of the triceps, while various forms of curls target the different parts of the biceps.

However, it’s important to note that this routine’s effectiveness heavily relies on consistency and discipline.

Sam’s dedication to his routine and his willingness to push his limits undoubtedly play a significant role in his results.

In conclusion, Sam Sulek’s workout routine is a testament to the effectiveness of consistent, high-intensity training, tailored towards individual fitness goals.

However, it’s also crucial to remember that what works for Sam may not work for everyone.

Each person’s body responds differently to various exercises and workout structures, so while this routine provides a robust framework, it should be adapted to suit individual needs and capabilities.

Sam Sulek’s Diet

sam sulek diet

Alongside his rigorous workout regime, Sam Sulek’s diet plays an essential role in maintaining his impressive physique.

His diet is meticulously planned and carefully balanced to meet his nutritional needs, support muscle recovery, and fuel his intense workouts.

To start his day, Sam takes caffeine capsules and vitamins, followed by a breakfast of four bread buns with turkey, cheese, and mayonnaise.

This meal provides a good balance of proteins, carbohydrates, and fats, preparing him for the day ahead.

He also takes an electrolyte packet to replenish essential minerals and avoid dehydration.

For lunch, Sam opts for a meal rich in high-quality proteins and complex carbohydrates – ground beef served with rice, cheddar, and broccoli.

This combination not only offers a wealth of essential nutrients but also provides sustained energy and promotes muscle repair and growth.

After his workout, Sam refuels with a Subway sandwich and two cups of Carbmaster chocolate milk.

The sandwich provides a quick supply of proteins and carbohydrates, while the chocolate milk contains the necessary proteins and sugars needed for muscle recovery.

Before bedtime, Sam has 8oz of steak – a protein-dense food choice that helps muscle repair and growth during sleep.

In conclusion, Sam Sulek’s diet is a key component of his fitness strategy.

It’s a well-rounded, nutrient-rich plan that fuels his workouts, aids recovery, and supports his muscle growth goals.

Sam Sulek’s Daily Diet Plan


  • Caffeine capsules and vitamins
  • Four bread buns with turkey, cheese, and mayonnaise
  • Electrolyte packet

Estimated calories: 800-900 kcal

Estimated macronutrients: 40-50g Protein, 100-110g Carbohydrates, 20-25g Fat


  • Ground beef with rice, cheddar, and broccoli

Estimated calories: 700-800 kcal

Estimated macronutrients: 30-40g Protein, 80-90g Carbohydrates, 25-30g Fat

Post-Workout Meal:

  • Subway sandwich and two cups of Carbmaster chocolate milk

Estimated calories: 600-700 kcal

Estimated macronutrients: 25-35g Protein, 90-100g Carbohydrates, 10-15g Fat

Before Bedtime Meal:

  • 8oz of steak

Estimated calories: 570-600 kcal

Estimated macronutrients: 45-50g Protein, 0g Carbohydrates, 40-45g Fat

Total Daily Intake:

Calories: Approximately 2670-3000 kcal

Macronutrients: Approximately 140-175g Protein, 270-300g Carbohydrates, 95-115g Fat

Please note that these are estimated values and may vary based on the specific brands and quantities of food items used.

It is also important to note that everyone’s body responds differently to dietary changes.

So, while this diet works for Sam, it may not work for everyone and should be adapted to suit individual needs and goals.

Importance of Nutrition in Bodybuilding

sam sulek workout routine and diet

The role of nutrition in bodybuilding is paramount and cannot be underestimated.

Nutrition provides the raw materials for the construction, repair, and maintenance of body tissues, and fuels the intense workouts that characterize bodybuilding.

A diet that’s aligned with an individual’s bodybuilding goals, like Sam Sulek’s, essentially lays the groundwork for effective muscle building and fat loss.

Proteins, carbohydrates, and fats – the macronutrients – each play crucial roles.

Proteins are vital for muscle repair and growth, particularly after rigorous workouts that cause muscle fiber breakdown.

The rich protein content in Sam’s diet, evident in his choice of turkey, ground beef, and steak, is instrumental in maintaining and growing his muscle mass.

Carbohydrates provide the energy required for intensive training sessions, and also play a role in preserving muscle mass.

They replenish glycogen stores, which is the body’s primary energy source during high-intensity workouts.

Sam’s consumption of carbohydrate-rich foods like bread buns, rice, and sandwiches ensures he has the energy for his demanding workouts.

Fats, while often misunderstood, are essential for several bodily functions including hormone production, particularly testosterone, which is key in muscle growth.

By incorporating fats into his diet through choices like cheese and mayonnaise, Sam ensures his body has the necessary components for these crucial processes.

In addition to macronutrients, micronutrients (vitamins and minerals) also play an important role in bodybuilding.

They aid in various biological processes like energy production, hemoglobin synthesis, bone health, immune function, and protection of body against oxidative damage.

Sam’s intake of vitamins and electrolyte packets highlight the importance he places on these often overlooked components of nutrition.

In conclusion, nutrition is a key pillar of bodybuilding.

It provides the energy for workouts, the materials for muscle repair and growth, and the nutrients necessary for overall health.

Sam Sulek’s diet offers an excellent example of a nutrition strategy that supports intense bodybuilding training.


In the world of bodybuilding, Sam Sulek stands out not only for his impressive physique but also for his strategic approach to nutrition and fitness.

His carefully curated diet, full of high-quality proteins, carbohydrates, and fats, combined with his rigorous workout regimen, has enabled him to achieve remarkable success in the industry.

His diet is a testament to the importance of nutrition in bodybuilding, highlighting the role of both macronutrients and micronutrients in muscle growth, energy supply, and overall health.

While his specific diet plan and fitness routine may not be suitable for everyone, they provide valuable insights into the dedication, planning, and discipline required to succeed in bodybuilding.

As with any fitness journey, it’s crucial to adapt the strategies to your individual needs, capabilities, and goals.

Sam Sulek’s approach to fitness and nutrition, backed by his success, serves as an informative example for aspiring bodybuilders and fitness enthusiasts alike.

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