For the past year I have been following Sam Sulek on Instagram, and we all have seen how his name has taken over the fitness industry. His physique, his dedication, and his insane workout style shocked everyone on the Internet. So, I decided to analyse Sam’s workout from 2024 till now, and guys, believe me, it’s not a normal analysis.

Sam has completed over 460 sets so far. Now from that 15%, chest was for chest, 20% for the back, and 16% for the biceps. But the most surprising thing is 25% for the triceps while only 11% for the quads. Almost one-fourth of Sam’s training was on triceps. While science says that triceps constitute only 4% of the total muscle mass, quads are the largest muscle group in the body—contributing almost up to 30%!

And yes, Sam trains till failure almost 96% of the time. And if we ignore forearm sets, then this number hits 98%. It means he trains every set till exercise and gives everythingit takes to complete them.

I also analysed its range of motion, rep range, and tempo—and in this blog I will give you a no-nonsense, science-based breakdown. Three things you should learn from Sam, and three things you should absolutely avoid.

Bad things: what Sam is doing wrong

1. The technique is a bit loose.

The first thing that I noticed is that his techniques aren’t perfect; he himself says he always does ego lifting, which means lifting heavy weight while his form isn’t perfect and even sometimes doing cheat reps, in which he uses swing and momentum.

Well, I am not a coach who always wants the right form, but yes, for optimal muscle growth, proper form is a must, and recently I have read a study in which two things are really important:

• Deep stretch during reps—Sam does this sometimes, sometimes not. For example, on the incline press, he stops the bar 3-4 inches above the chest. If he reduces the weight a little and uses the full range, the pecs will stretch better.

• Control on negative reps—Sam is a little better in this. Sometimes he lets the weight free-fall, but in most cases he controls the negative. That is why I will give him a B+ at this point.

2. No Structured Program

Sam’s workout isn’t planned or fixed. Before going to the gym, he always keeps thinking about what to do today, and according to his mood, he changes his exercises.

This freestyle training works for beginners, but it is difficult to track progress if you randomly change exercises. In the long term, this becomes a major reason for plateaus and stagnation.

I don’t know if he tracks or not. But he never mentioned a plan or logbook in the videos. I say: at least track compound lifts like squats, deadlifts, and bench presses.

At this point Sam gets a C+.

3. Body Part Split (Bro Split)

Sam follows an old-school bro split—chest day, back day, arm day, leg day, etc. Now, bro split has a few drawbacks:

• Volume imbalance: He did *113 sets for triceps* this year, but only 9 sets for calves and 6 for glutes. Whereas legs have more muscle mass than the upper body.
• Junk volume—If you’re doing 13 sets in a single workout, research says your gains plateau after 6-8 sets.

Science-based splits like push-pull-legs or upper-lower are more balanced and effective. That’s why Sam will get a C+ here also.

Now the good stuff: What to learn from Sam

1. Insane Effort and Dedication

The thing that makes Sam different from all others is his effort level. The guy takes every set to failure and works out with full intensity in the gym every day.

Yes, it does go a little more sometimes. In my workouts only 30% of sets go to failure. I keep the first 2 sets of RIR (reps in reserve) at 1-2 and the last set till failure.

But still, Sam’s passion and consistency are commendable. That’s why he gets an A grade here.

2. Solid Rep Ranges

A breakdown of Sam’s rep range:

• 0–3 reps: 11%
• 4–7 reps: 40%
• 8–12 reps: 40%
• 13+ reps: 9%

This is the perfect hypertrophy range. Moderate reps (4–12) are best for muscle growth, and Sam uses this in perfect balance. It balances the fatigue of high reps and the joint stress of low reps.

That’s why Sam gets an A grade here too.

3. Enjoy His Training

The most important thing is this guy Sam enjoys his training sessions. He has fun and enjoys every workout and lifts with full energy. This is very important for sustainability.

If you find your workouts boring, you won’t be able to follow that routine for long. Sam is clearly playing a long-term game, and he makes the gym atmosphere enjoyable for himself.

He gets an A++ grade on this point.

The Conclusion

If you look closely, Sam Sulek’s training style is not perfect, but he gives 100% effort. Yes, there is a need for improvement in some areas—like structured programming, volume distribution, and technique.

But when it comes to effort, consistency, and sustainability, Sam is top class. That’s why overall Sam gets a B grade.

If you are a beginner, it would be difficult to train like Sam. But you can definitely learn these three things from him:

1. Train hard—Nothing will happen with half effort.
2. Enjoy your training—lift with fun.
3. Stick with it—consistency is the real steroid.

So guys, if you like the analysis, then make sure to let us know by commenting down below.
The journey of fitness is a long-term game. So make your training smart, enjoy it, and never give up.