Who is Sam Sulek? Workout Routine and Diet Plan

Sam Sulek is a young bodybuilding sensation who inspires the youth through social media platforms but there’s more to learn about the rising star than what meets the eye. If you’ve ever wondered who is Sam Sulek, this post will explain his complete profile including the workout routine, diet plan, and more.

Fans and followers love whatever Sam posts on his Instagram and TikTok. He frequently shares videos of himself exercising, having fun but healthy meals, and spending time with his loved ones. The young bodybuilder underwent a monstrous transformation which helped him gain a massive following worldwide.

Who is Sam Sulek?

Sam Sulek is an American amateur bodybuilder and social media influencer. He rose to fame after posting fitness-focused content on his TikTok, Instagram, and YouTube. Sam has over 4.7 million followers on Instagram, 2.3 million followers on TikTok, and 2.98 million subscribers on YouTube.

Born in 2002 in Delaware, Ohio, Sam graduated from the Rutherford B. Hayes High School in Delaware. He later pursued a degree in mechanical engineering at Miami University in Ohio. The athleticism of Sam has always been evident as he was a passionate diver and gymnast at the age of 18.

After that, he channeled his skills and discipline into bodybuilding to build a humongous yet sculpted physique. Standing at 5’11” and weighing around 240 lbs, Sam Sulek has become an inspiration for countless young people around the world. He is a massively liked social media personality these days.

Sam Sulek Wiki: 21-Year-Old’s Complete Bio:

Here is the complete bio of American bodybuilder and social media fitness influencer Sam Sulek:

Name:	Sam Sulek
Age & Date of Birth	21 (February 7,2002)
Nationality:	American
Height:	5 feet 11 inches / 180cm
Weight:	Around 240 lbs / 109 kg
Instagram:	@sam_sulek
TikTok:	@sam_sulek
YouTube:	@sam_sulek
Net Worth:	est. US$ 2 million

Sam Sulek Workout Routine For Massive Muscles:

Sam Sulek follows a strict workout routine based on the Push-Pull-Leg (PPL) split. The precision and intensity of his training regimen help him build a stunning physique and stay motivated to his goals. The exercises he uses not only focus on sheer strength but also promote the maximization of muscle growth and definition.

Answering a question from us on his YouTube channel, Sam revealed that his workout philosophy is established on a balanced approach. He gives appropriate attention and care to each muscle group while ensuring proper form and technique instead of trying to lift the heaviest weights possible.

This helps Sam to gain insane muscle definition, size, and strength and also reduces the risk of injury. Now let’s move further to see what the training regimen or workout plan of Sam Sulek looks like:

Sam Sulek Workout Plan For Bulking:

Here is the training regimen Sam Sulek uses while bulking and during off-season:

1. Chest and Side Delts Exercises:

• Standing Cable Rows and Cable Triceps Pushdowns to warmup
• Smith Machine Incline Bench Press: 10 reps with 3 ½ plates and 10 reps with 3 plates
• Bent Over Cable Chest Press: 2 sets of 10 – 12 reps.
• Standing Cable Chest Flyes: 1 set of 10 – 12 reps.
• Seated Machine Lateral Raises 1 set of 10 – 12 reps.

2. Back Exercises:

• Lat Pulldown: 4 sets until failure.
• Seated Rowing: 4  sets of 10 – 12 reps.
• Pullover Machine: 3 sets until failure.
• Cable Rowing: 4 sets until failure.

3. Leg Day Exercises:

• Hamstring Curls: 8 sets of 10 – 15 reps.
• Leg extensions: 4 sets of 10 – 12 reps.
• Squats: 5 sets of 8 – 10 reps.

4. Arm Day Exercises:

• Cross Cable Triceps Pushdown: 3 sets until failure.
• Tricep Pushdown Machine: 2 sets of 12 reps.
• Cable Pushdown: 2 sets until failure.
• Dumbell Curls: 3 sets of 10 reps.
• Machine Bicep Curl / Incline Dubell Curl: 2 sets until failure.
• Barbell Curl: 4 sets until failure.

Sam Sulek Cutting For Cutting:

Here is the training regimen Sam Sulek uses while cutting and preparing for competitions:

1. Chest Exercises:

• Incline Bench Press: 3 sets of 8 – 10 reps.
• Cable Fly: 2 sets until failure
• Chest Press Machine: 2 sets of 10 controlled reps
• Pec Deck Fly: 3 sets of 10 reps

2. Back Exercises:

• Wide Grip Cable Rows: 3 sets until failure
• Lat Pulldown: 2 sets of 8 – 10 reps
• Machine Row: 2 sets for each arm
• T Bar Row: 2 sets of 10 reps

3. Leg Day Exercises:

• Standing Leg Curls: 3 sets of 15 – 20 reps for each leg.
• Seated Leg Curls: 3 sets of 15 reps.
• Leg Extensions: 3 sets of 10 – 15 reps.
• Smith Machine Front Squats: Three sets of 12 reps.

4. Arm Day Exercises:

• Tricep Pushdowns: 2 sets until failure.
• Rope Pushdowns: 2 sets until failure.
• Wide Grip Tricep Pushdown: 1 set until failure.
• Cross Cable tricep Extension: 1 set until failure.
• Dumbbell Curls: 3 sets of 12 – 15 reps.
• One Arm Preacher Curls: 2 sets until failure
• Standard Preacher Curls: 2 sets of 12 reps.

Alongside specific exercises, Sam Sulek engages in a cardio activity daily which is usually a 30-minute session. He says that it can do wonders for your training, physique, and overall health.

Sam Sulek Diet Plan and Supplements:

Sam Sulek follows different diets for varying phases. Typically, he consumes around 5,200-7,000 calories a day when he’s bulking and eats about everything that he likes including junk food. However, when he’s in the cutting phase, Sam gets strict on himself and cuts down the calorie intake to 2,500-2,700 a day.

He takes around five to six meals a day in both phases and believes “if it fits into your macros, it’s fine.” This has often been criticized by other bodybuilders and fitness experts. He has even posted videos on YouTube treating himself with ice cream, chocolates, donuts, and other sugary foods.

For supplements, Sam Sulek regularly takes protein shakes after working out and multivitamins with breakfast. He also takes creatinine monohydrate to keep his muscles big and well-defined.

What Does Sam Sulek Eat While Bulking?

These are the typical meals of Sam Sulek when he is in the bulking phase:

Meal	Quantity/Food	Macros	Calories
Pre-Cardio	2 eggs, cheese, oil, low-carb sauce, milk	C 42g, F 11g, P 70g	547 calories
Post-Cardio	2 low-carb buns, salmon sushi	C 56g, F 7g, P 18g	359 calories
Pre-Workout	3 low-carb bun, peanut butter sandwiches	C 25g, F 10g, P 30g	310 calories
Post-Workout	25g dextrose, 1 scoop whey, 3 PB sammies	C 36g, F 13g, P 45g	441 calories
Dinner	3 cups Carbmaster milk, Wendy’s Chicken	C 76 g, F 20g, P 62g	732 calories
Snack	1 pack of fancy ramen	C 66g, F 7g, P 8g	359 calories
Total		C 301g, F 68g, 233g	2,748 calories

What does Sam Sulek Eat While Cutting?

These are the typical meals of Sam Sulek when is in the cutting phase:

Meal	Quantity/Food	Macros	Calories
Breakfast	1-quart chocolate milk	C 240g, F 64g, P 70g	1,816 calories
Pre-Workout	4 cups cereal, 4 cups whole milk	C 179g, F 48g, P 39g	1,276 calories
Intra-Workout	50 g dextrose	C 50g, F 0g, P 0g	200 calories
Post-Workout Shake	100 g dextrose, 2 scoops whey protein	C 106g, F 6g, P 50g	678 calories
Post-Workout Meal	5 Guys cheeseburger, medium fry	C 171g, F 96g, P 62g	1,793 calories
Evening Meal	4 donuts, 2 cups whole milk	C 111g, F 64g, P 23g	1,098 calories
Total		C 857g, F 279g, 244g	6,861 calories

Is Sam Sulek Natural?

There is a widespread debate in the fitness community about Sam Sulek being natural or not but the young sensation has never accepted or denied any allegations yet. We’ll have to analyze ourselves based on the available evidence to figure out if Sam Sulek is natural or if he takes PEDs, steroids, and other drugs.

Sam is 5 foot 11 and weighs 240 lbs and he has gained most of his weight in the past two years. At the age of 19, he was built like an athletic schoolboy but he is now insanely buffed. Fitness experts have observed the remarkable leanness, acne, and occasional shortness of breath in Sam as indicators of steroid usage.

However, other people including the IFBB Pro and bodybuilding legend Lee Priest believe that these signs are not conclusive evidence of Sam Sulek using steroids or PEDs. Priest states that the result of Sam’s spectacular physique could be credited to his hardcore training regimen, strict diet, and genetics.

He said: “People often jump to conclusions about drug use in bodybuilding. When I was 22, I had a diet that wouldn’t work for me now. It’s about your body and how it changes. What Sam is doing now works for him, but it might not be for everyone. He’s not telling people to copy him; he’s showing his journey.”

Final Thoughts:

Sam Sulek has already achieved a lot at the age of just 21 with his impressively sculpted physique which is a result of a classic training regimen and unconventional eating habits. The young sensation has amassed a lot of love and praise from his followers but has also received some criticism from monks in the industry.

Apart from his public life, Sam has kept his personal life private. Many of his known people have also confirmed that he’s a shy guy in person. However, the future star didn’t let this affect his online persona. So, he’s a widely admired figure in modern bodybuilding and has become a motivation for numerous folks.

Disclaimer: Sam Sulek uses a mix of conventional and unorthodox methods to achieve a massive physique as his methods work for him well. However, this doesn’t guarantee that they’ll be the best for you too. So, we strongly recommend not following his or any other influencer’s diet or workout plan blindly. Always consult with your personal trainer to select what’s best for your body.

Frequently Answered Questions:

What is Sam Sulek’s workout routine?:

Sam Sulek uses a four-day workout routine based on the PPL split where he trains his chest, back, legs, and arms on consecutive days and then rests for muscle fiber recovery. He has different training regimens for the bulking and cutting phases. He also engages in a cardio activity every day to maintain his overall health.

What supplements does Sam Sulek use?:

Sam Sulek has partnered with Hosstile Supplement and takes their products to maintain his chiseled physique and health. He regularly takes protein shakes, multivitamins, and creatinine monohydrates with his pre-and post-workout meals.

Why is Sam Sulek famous?:

Sam Sulek is a highly popular bodybuilding figure and fitness influencer. He rose to fame after achieving a massive and well-defined physique weighing 240 lbs just at the age of 21. Moreover, he regularly documents and shares his journey of gaining muscles on social media platforms leading to his popularity.

Is Sam Sulek’s diet healthy?:

The diet Sam Sulek takes during his bulk phase has been tagged as very unhealthy by multiple fitness experts as it has more than 5,000 calories of junk food and sugar items. He was also criticized for posting about it online and misleading youth. So, it’s not advisable to follow what Sam eats blindly.