Sam Sulek, a professional bodybuilder, fitness influencer, and social media personality, has quickly risen through the ranks to become one of the most exciting young athletes in the fitness world.
Born on February 7, 2002, and weighing in at 240 lbs at a height of 5’11”, Sam Sulek began his journey by uploading raw and unfiltered training sessions and nutrition tips to his growing online fanbase.
His honesty, consistency, and unmatched dedication soon captured the attention of bodybuilding fans worldwide.
From Online Influencer to IFBB Pro
In 2025, Sam Sulek made headlines when he entered and won his first professional bodybuilding contest—the Legends Classic in Las Vegas.
This victory secured his qualification for the Arnold Amateur, where he officially earned his IFBB Pro League card, marking the beginning of his professional career.
What sets Sam Sulek apart is not just his remarkable physique but his approach to training, particularly his dedication to developing his lower body through brutal and efficient leg workouts.
Leg Day with Sam Sulek: An Inside Look
Sam Sulek is well-known for his sculpted and powerful legs, a result of relentless effort and a hypertrophy-focused approach.
His leg routine includes a blend of compound and isolation movements, strategically chosen to stimulate muscle growth from every angle.
He’s a firm believer in training to failure—pushing each set to its limits—which is backed by studies showing improved chances of hypertrophy and overall muscle development.
Warm-Up: Priming the Machine
Before hitting the heavy sets, Sam Sulek begins every leg day with a warm-up designed to improve joint mobility, enhance blood flow, and prevent injury.
- Hamstring Curls (1 set, 15–30 reps): Performed with light weights to activate the hamstrings and improve the mind-muscle connection. He emphasizes a strong squeeze at the top of every rep.
- Cable Machine Romanian Deadlifts (1 set, 15–30 reps): This movement warms up the posterior chain. The cable allows for consistent tension throughout the lift, helping prepare the hamstrings and glutes without overloading the spine.
These two exercises ensure his body is prepped for the main session and help reduce the risk of strains or discomfort.
Working Sets: Progressive Overload for Serious Growth
With his muscles warmed up and activated, Sam Sulek jumps into his working sets using progressive overload to build strength and size.
- Hamstring Curls (3 sets, 8–15 reps): Now using heavier weights, Sam Sulek focuses on strict form and a full range of motion to stretch and contract the muscle with maximum intent.
- Cable Machine Romanian Deadlifts (3 sets, 8–12 reps): With heavier resistance, these RDLs focus on strengthening the hamstrings and glutes while keeping tension high throughout the movement.
This combination not only builds strength but also improves muscular balance in the legs.
Compound Movement: Narrow Stance Squats
- Narrow Stance Squats (4 sets, 8–12 reps): Sam Sulek uses a closer stance to shift more focus onto his quads, specifically targeting the teardrop muscle for that detailed look.
He maintains tight form, pushing through his heels while ensuring deep, controlled reps to fully activate the quads, glutes, and hamstrings.
Finishing Touches: Leg Extensions
- Leg Extensions (4 sets, 8–15 reps): This isolation movement is all about refining quad definition.
Sam Sulek often trains to failure here, squeezing at the top of each rep and controlling the eccentric portion for maximum hypertrophy.
Training Philosophy and Adaptability
While some critics have questioned Sam’s high-intensity, to-failure approach, the results speak for themselves.
Sam Sulek remains open to learning and evolving but also understands what works best for his body.
His philosophy is simple: if a method delivers consistent gains and doesn’t compromise safety, there’s no need to change it.
Still, he always advises others to train within their own limits and prioritize form to prevent injuries.
Conclusion: The Method Behind the Muscle
Sam Sulek’s killer leg workout routine is a testament to his work ethic and deep understanding of muscle hypertrophy.
From warm-ups designed to activate the lower body to intense working sets that push muscles to the brink, every element of his training is intentional.
With his eyes set on a bright future in the IFBB Pro League and a physique that continues to evolve, Sulek’s journey is only just beginning.
His leg day approach is not just about lifting heavy—it’s about smart, strategic training that inspires others to push their limits and chase greatness.