This focused back hypertrophy session is designed to build width and density across the upper back while avoiding heavy hip-hinge work. The workout centers on vertical and horizontal pulling variations, cable convergence rows to emphasize the upper lats and traps, and finishes with a short treadmill incline session for conditioning and calf/glute engagement. The session emphasizes higher-rep pump work, strict technique, and minimal lower-back loading.Best suited for intermediate lifters who want to prioritize upper-back width and detail while keeping lower-back stress low. Expect 30–45 minutes of targeted back training followed by 20–30 minutes of low-impact steady-state cardio. No heavy deadlifts or bent-over rows are required — the plan is intentionally back-focused without thickening the lower waistline.

Chest-focused session starting with heavy compound pressing to build strength, then transitioning to higher-rep isolation and cable movements for a strong pump. Total gym time ~45 minutes (not including warm-up).

A push day workout specifically designed for people managing herniated discs or general lower back problems. Every exercise is selected to eliminate axial spinal compression, excessive lower back arching, and high-load instability. This program replaces traditional barbell bench press and standing overhead pressing with spine-safe alternatives including the Dumbbell Floor Press, Landmine Press, and machine/seated variations.Key principles:Prefer seated, supported, or machine variations over heavy free-weight standing movementsThe floor press eliminates the ability to arch the lower back excessivelyThe landmine press uses an angled bar path that reduces axial spinal compression vs. vertical overhead pressingAll shoulder pressing is performed seated with back supportNo dips, decline pressing, or standing barbell overhead pressExercises to avoid with herniated disc: Barbell flat bench press (encourages excessive lower back arch), dips (heavy spinal loading), standing barbell overhead press (direct axial compression), decline pressing (increases intra-abdominal pressure and lumbar strain).

This is Sam Sulek's Isolation Shoulder Workout. He performed this workout when he was dealing with a slight shoulder injury, so he optimized it to continue working out while avoiding or at least preventing placing further strain on his shoulder. Unlike a lot of bodybuilding "experts", Sam recommends creating a workout plan that will have you work around the injury you're dealing with rather than simply push through it, which will inevitably end up making it worse. Our body needs time to rest and heal so that we can come back stronger trough pain-free workouts. Sam's philosophy when it comes to shoulders aesthetics is that, for the most part, everyone has overdeveloped their front-delts because of all the pressing motions done in the gym, and even trough daily activities which mainly focus the front part of the shoulder. He even brings up the biceps curls as a potential exercise that activates the front-delts, so ideally you want to balance the back of your shoulders as much as you can. In some videos we can see that Sam has an abundance of front delts both in size and in form, which is why he decides not to force any front-delts specific exercises, and instead chooses to focus on the side and rear delts. The side and the rear delts are the ones responsible for that "3D" looking shoulder we're all chasing. He mentions that he's not a fan of any actual heavy overhead pressing that can lead to additional injury. He also emphasizes that in the past he'd incorporate dumbbell shoulder press or smith machine behind the neck press as a way to sculpt the shoulders. The smith machine, when used behind the neck as a press, requires extra shoulder mobility, so if anyone feels uncomfortable or any pain whatsoever when performing it, find anlternative and don't risk hurting yourself. A very crucial component of Sam's workout is that he does a variety of sets and doesn't only stick to a certain reps range (ex. 10 reps). He very often starts an exercise with perfect form, and at the end of the reps, he switches to partial reps, which has scientifically been proven to be very effective and it can lead to further muscle growth. He also includes other variety of sets, such as drop-sets, super-sets, and even pause-sets. He starts his workout with the rear-delts, gradually transitioning and finishing with side-delts exercises, skipping any shoulder press movements due to his injury at that time. 

Almost everyone wants a well-sculpted, strong back, especially if you can achieve that awesome V-Taper. A well-planned back workout will not only improve your physique and looks, but your functional strength as well. When it comes to back workout programs, not many can match Sam Sulek's excellent back and rear delt workout. In this all-comprehensive workout, we'll cover and go over how Sam likes to work on his back and delts, including his exercises, sets, reps, food, and even pre-workout rituals.This page will include 2 variations of Sam's back workout:Full Back workout (9 sets)Back and Rear Delt workoutTo optimize your back-day workout, it's important to first prioritize a good warm-up routine. Sam wisely starts with a 30-minute cardio session on the seated bike. This helps elevate the heart rate, increase blood flow, and prepare the body for the upcoming exercises. Engaging in a challenging cardio session will elevate your heart rate, preparing your body for an invigorating workout to come. You obviously don't have to do a 30-minute cardio session every time you perform this workout, but even a mild form of cardio for a few minutes can get your body up to speed. Back Workout StrategySam prefers to start with the main muscle group, the back. In his videos, he discusses his approach to exercise selection, including pulldowns, rows, and pullovers. Each exercise plays a unique role in targeting different parts of the back muscles, ensuring a balanced and effective workout. Set and Rep SchemeSam typically completes a total of 11 sets during his workouts. However, during his CUT period, he reduced the number of sets to eight working sets in total, excluding warm-ups. He highlights the importance of targeting various aspects of the back, from lats to mid-back muscles. His workout strategy includes regularly changing exercises to hit different muscle groups efficiently. The importance of StrapsSam emphasizes the benefits of incorporating lifting straps into his workout routine, as they allow him to optimize his efforts by solely focusing on engaging the targeted muscles without expending unnecessary energy on gripping handles. It is crucial to prioritize maintaining proper form and isolation when performing exercises that target your back muscles. Exclusion of DeadliftsIn some of his back workout videos, he shares his rationale for excluding deadlifts from his back workout routine. He believes that deadlifts can be too taxing on your body, involving multiple muscle groups at once, which doesn't align with his goal of isolating the back muscles alone. Completing the WorkoutFollowing his back-focused exercises, Sam likes to turn his attention to the rear deltoids. He talks about the importance of targeting these muscles since they're responsible for giving your back a well-defined look and making it appear bigger. He credits specific exercises like lateral raises and lying face pulls for good rear delt activation.

If you want big arms that are well-defined and aesthetically pleasing, you've come to the right place. This is Sam Sulek's Intensive Arm Exercise Routine. Sam's unconventional training methods no doubt produce great results, if Sam's physique is anything to go by. Sam usually starts with the triceps before moving on to anything else. His first exercise is typically the famous Tricep Pushdown. In terms of importance, Sam compares this exercise to most compound lifts, in essence saying the tricep pushdown is to arms what the bench press is to the chest workouts. With the amount of sets and reps he performs, the triceps become fatigued very quickly as a result of the strength of the muscle contraction.Next up we have the Seated Overhead Tricep Extensions. This intense exercise results in a lot of triceps contractions, meaning the triceps get tired out and exhausted pretty quickly, which is exactly what we want.After that, the workout continues with tricep extensions using cables as Sam's method of choice (Cross Cable Triceps Extensions). Sam suggests prioritizing form and control over sheer weight, so it's recommended to train with a lighter load and focus on attaining a strong squeeze at the bottom of each repetition. After completing those 3 exercises aimed at the triceps, Sam switches his focus to the biceps and burns them out with 4 exercises. He starts off with two challenging heavy sets of the traditional Dumbbell Bicep Curls.  The next exercise is Machine-Sitting Bicep Curls which enforces a really strong contraction within the muscle. The third exercise is the Ez Bar Curls, responsible for giving fullness and volume to the muscle itself. Sam's grueling arm workout is then finalized with Single-Arm Preacher Curls.

The goal of this stimulating chest workout is to increase strength and refine the appearance of the chest muscles. A complete warm-up is the first step in Jason's routine, preparing the muscles and joints for the work ahead. The next step, dynamic stretching, guarantees the highest degree of mobility. The routine consists of four main exercises that work the chest in various manners. First, we have the traditional flat bench press, which is executed with perfect form and technique. Several warm-up sets are performed, during which the weight is progressively increased for the sake of safety. Transitioning smoothly, the session then moves to bunch of heavy chest incline dumbbell sets. Good warm-up, as well as perfect form and technique is also the key for this heavy compound exercise. The training then continues with a super-set, combining hex presses and plate presses. This dynamic duo targets different angles of the chest, delivering a well-rounded pump. Maintaining proper elbow positioning is emphasized to maximize the exercise's effectiveness.  Jason concludes his workout with a high-repetition session on either the pec deck or cable fly machine. Either of these exercises targets the mid and lower chest. Performing high repetitions during chest exercises helps to enhance the definition and depth of the mid and lower chest muscles. NOTE: Rest for about 60-90 seconds between sets to maximize muscle recovery and growth.

Sam takes warming up pretty seriously, meaning that all the exercises that he does before squatting are mostly for warming up the joints, the muscles, and getting into the right mindset. Sam mostly starts his leg day workout with variations of Hamstring Curls, followed by the infamous Cable Romanian Deadlift. Right after that comes the main exercise, the Squats. He warms up with light weights to avoid jumping straight into heavy ones and he acknowledges the nervousness that comes with doing heavy squats, so he likes to take it slow. Oftentimes, Sam will perform Narrow Elevated Heel Squats to enforce a proper form by keeping the back straight and knees properly pointing outwards. The training is finished by "spamming" (as per Sam's suggestion) the leg extensions for better squat definition and pump. Sam's Overall Squatting Experience:In his YouTube and TikTok videos, Sam discusses the anxiety and mental preparation involved in squatting heavy weights. He describes the feeling of lifting heavy weights as intimidating. He maintains how important proper form and health are, stressing just how vital it is to avoid going too heavy to prevent potential spine, knee, and any other kind of injury. His previous adductor muscle injury led him to become more cautious, and so should you. Hamstring Curls and Cable RDLs:Highlighting the importance of warming up the knees and the lower back before performing the squats is the reason why Sam starts with Hamstring Curls and Cable RDLs. Beginning with hamstring curls with light squeezing sets is a proactive approach taken by Sam to prioritize muscle activation, prevent strain or injury, and establish a foundation of controlled movement before progressing to heavier weights. Sam speaks about Cable Romanian Deadlifts as a valuable addition to any leg routine. This exercise involves using a cable machine to perform Romanian deadlifts which primarily target the hamstring muscles. By opting for cable variations, you'll be able to achieve a unique angle of resistance and maintain constant tension throughout the movement. This contrasts with traditional free-weight Romanian deadlifts, where tension may vary as the barbell moves away from the body. By incorporating this movement, Sam can optimize hamstring activation, stimulate muscle growth, and achieve an effective muscle pump. These two exercises enable Sam to have a productive and effective leg workout while minimizing the risk of potential setbacks and injuries. Progressive Overload and Intensity:Sam discusses progressive overload and its significance as a very important factor in building both strength and muscle. He advocates pushing yourself within reason and within your safe limits, especially during intense leg workouts where the chances of sustaining a more significant injury are higher due to the heavier weight involved. Form and Variation:As mentioned before, Sam advises maintaining proper squat form to avoid potential injuries. He talks about finding the right squat stance and positioning, and mentions the different variations in leg workout strategies, such as narrow stance squats. He's focused on the importance of listening to his body and adjusting exercises based on his feelings and level of discomfort. He's a big advocate of the concept of squeezing sets, especially as it pertains to injury prevention.