Inside Sam Sulek's 12-Week Mass Building Programme

Sam Sulek has been transparent about his training approach across hundreds of hours of documented gym sessions. Here's the complete blueprint distilled from his methodology — and the philosophy behind why it works.

The Philosophy

Progressive overload is the only principle that matters. Everything else — the split, the rep ranges, the exercises — is just the vehicle. As long as you're moving more weight or doing more reps than last week, you're growing. Full stop. Sulek has repeated this across interviews and training videos: the programme is the wrapper, the overload is the point.

The Split

Chest + Triceps (Monday)

• Incline Barbell Press: 4×6–8 (primary strength movement)
• Flat DB Press: 3×10–12
• Cable Fly (low to high): 3×15
• Pec Deck: 3×15–20 (pump finisher)
• Tricep Rope Pushdown: 4×12–15
• Overhead Cable Extension: 3×15
• EZ Bar Skull Crusher: 3×10

Back + Biceps (Tuesday)

• Weighted Pull-Ups: 4×6 (add weight if doing more than 8)
• Barbell Row: 4×8
• Cable Row (neutral grip): 3×12
• Chest-Supported DB Row: 3×12–15
• Lat Pulldown (wide grip): 3×12
• Straight-Arm Pushdown: 3×15
• Incline DB Curl: 3×12
• Cable Hammer Curl: 3×15

Legs — Quad Focus (Thursday)

• Hack Squat: 4×8–10
• Leg Press: 4×12–15
• Bulgarian Split Squat: 3×10 each leg
• Leg Extension: 4×15–20 (squeeze hard at top)
• Romanian Deadlift: 3×10
• Seated Leg Curl: 3×15
• Standing Calf Raise: 5×15–20

Progression Model

Weeks 1–4: Learn the movements. Focus on form, establish your working weights.
Weeks 5–8: Add weight or reps every session where possible.
Weeks 9–12: Push intensity — rest-pause sets, mechanical drop sets, forced reps on isolation work.

What to Track

A notebook. That's it. Write down every set, every weight, every rep. You cannot progressively overload what you don't track. This is the one non-negotiable.