Sam Sulek is a young bodybuilder who is known for bodybuilding. His followers admire his muscular physique and often dream of achieving a similar type of physique. He has gained a large online following because of his impressive physique and unique diet for building muscle. His content includes videos showing what he eats in a day, grocery shopping, and explaining topics like meal timing and food choices for building muscle.
His honest and relaxed style of communication coupled with his practical advice has also contributed to his large number of followers. Social media influencers, including figures like Sam Sulek, play a valuable role in encouraging young people to engage in fitness by offering accessible and diverse exercise options. Following fitness accounts can provide inspiration and motivation, especially with the popular trend of sharing exercise-related selfies and updates about health practices. In this article, we will explore who Sam Sulek is, his fitness journey, and what an average person can learn from his diet plan.
Sam Sulek Biography
Sam was born on February 7, 2002. Sam’s personality as explained or as described by some of the journalists in mainstream such as The Guardian referred to Sulek as “the reigning king” of fitness influencers. According to some journalists, Sam can connect with his followers due to his approachability, modesty, and candidness. Another journalist has described Sulek as “possibly the most muscular person ever encountered.” Other aspects of his personality that some of the journalists have focused on are his straightforwardness, intense lifting, and remarkable physique.
Sam Sulek Age and Physical Appearance
Sam Sulek Age is 22 years old, he has added significant muscle mass through a high-calorie bulking diet filled with foods that many bodybuilders avoid. He has dark brown hair and beautiful brown eyes that complement his hair. Sam Sulekh is approximately around 5 feet 11 inches tall and according to some sources weighs close to 240 pounds or is approximately 109 kg. His weight mostly comes from muscles he has built throughout his body-building career.
Sam Career
Sam has had a vast career in the weightlifting and bodybuilding space.
YouTube career
Sam is a vlogger and bodybuilding content creator who specializes in weightlifting training videos. He originally signed up for YouTube on July 7, 2016, when he was 14 years old, but started uploading content several years later, on January 20, 2023. The very first content that he uploaded was about his leg workout.
Since then, he has gained a mass following of over 3.6 million subscribers. The number of views on his video exceed 200 million views. Sam Sulek’s videos are various chapters in his body-building journey. On his YouTube channel, he uploads raw training footage, supplemented with educational commentary.
After initiating his vlogging career, Sulek has produced a variety of videos, further showcasing his journey. His videos have been a subject of admiration as well as criticism from fellow YouTubers and bodybuilders. The main criticism that has been directed towards him is that he uses steroids to bulk up.
How is Sam different from other fitness influencers?
What makes Sam different from other fitness influencers is his unusual approach to bulking. He often eats large amounts of calorie-dense and processed foods like cereal, fast food, and sweets every day. Even with this diet, he keeps a great body composition and continues to gain strength and muscle. Despite rumors that Sam uses steroids, it seems that he is bulking up in the right manner. His age could be a factor in helping his body bulk up the way it has been bulking up. The following is a glimpse into his diet plan.
Diet Plan
This section contains a table showing the diet plan followed by Sam.
| Meal | Foods | Calories |
| Meal 1 | 2 Liters of whole chocolate milk | 1,840 |
| Meal 2 | Honey nut Cheerios cereal and a couple of cups of whole milk | 1,240 |
| Intra-Workout | 50-100g carbs from supplements (e.g., Gatorade powder) | 200-400 |
| Post-Workout | A few scoops of whey protein isolate | 560 |
| Meal 3 | Five Guys cheeseburger, medium fries | 1,680 |
| Meal 4 | A couple of glazed donuts and a couple of cups of whole milk | 1,480 |
| Daily Totals | 7,000+ |
Sam’s diet plan primarily focuses on the macros. His diet is calorie-dense and high in protein as well. On average, he takes in close to 1,500 calories and an estimated 60g of protein.
Sam Exercise Routine
Sam does not do all the workouts targeting various parts of the body in one day. He has different days dedicated to working out the different areas of the body. His routine is divided into leg days, arms days, back days, and Chest and Deltoid days.
Leg Day
Here is what Sam’s leg day looks like.
| Exercise | Sets and reps | Target area |
| Seated Hamstring Curls | 4 sets of 12-15 reps | Overall lower body strength |
| Single-Leg Seated Hamstring Curls | 3 sets of 12-15 reps | Helps address muscle imbalances |
| Lying Hamstring Curls | 2 sets of 15 to 20 reps | It ensures complete muscle development |
| Single-Leg Lying Hamstring Curls | 9 sets of 15 to 20 reps | Strength and leg balance |
| Heel-Elevated Squats | More than 1 set of 10 reps | quadriceps development |
| Calf Raises | 11 sets | Increase muscle volume |
Arm Day
Here is what Sam’s Arm Day Looks like.
| Exercise | Sets and reps | Target area |
| Pushdowns | 9 sets of 15-20 reps | Triceps |
| Dips | More than 2 sets | Triceps and chest |
| Rope Pushdown | More than 1 set | Triceps |
| Dumbbell/Hammer Curls | Over 2 sets of 6-10 reps | Biceps and forearms |
| Single-Arm Preacher Curls | 3 sets of 15-20 reps | Biceps |
| Cable Curls | More than 3 sets of 15-20 reps | Biceps |
Back Day
Here is what Sam’s back day looks like.
| Exercise | Sets and reps | Target area |
| Barbell Rows | 4 sets of 8-12 reps, plus a drop set | Back Muscles |
| Pulldowns | 3 sets of 8-12 reps | Back Muscles |
| Single-Arm Pulldowns | 2 sets of 8-10 reps | Back Muscles |
| Free Motion Lat Pulldowns | More than 2 sets | improving the range of motion of back muscles |
Sam Sulek Net Worth
Sam Sulek’s worth is estimated to be around $1.5 million – $3 million. His net worth comes from a variety of sources. It is estimated that daily Sam earns $79 – $1.3K. Every week, this estimate is believed to be around $556 – $8.9K. As of November 2024, it is estimated that he earned $2.4K – $38.1K.
He has a yearly income that falls between $400,000 and $500,000 from various sources, including his successful YouTube channel, partnerships with brands, sponsorship deals, and the sale of fitness-related merchandise. Hosstile has been one of the fitness supplements used by athletes as well as bodybuilders.
In addition to his YouTube income, Sam Sulek has established lucrative partnerships with various brands, which contribute to his yearly earnings, estimated to be between $400,000 and $500,000. His strategic sponsorship deals have further enhanced his visibility and financial success, as many brands in the fitness and wellness space seek to benefit from his influence. Sam is also involved in the sale of fitness-related merchandise, which includes clothing and workout equipment, allowing fans and fitness enthusiasts to support his brand while accessing quality products. One noteworthy supplement associated with him is Hosstile, recognized for its effectiveness and popularity among athletes and bodybuilders alike.
Social Media Presence
Beyond his YouTube presence, Sam Sulek is active on all major social media platforms, including Instagram and TikTok. He utilizes these platforms to engage with his audience, share motivational content, and promote his fitness lifestyle, further solidifying his position as a prominent figure in the fitness community.
His Instagram handle is @sam_sulek with around 9.1 million followers. The rest of his social media handles are as follows, TikTok is @sam_sulek, Twitter is @sam_sulek123 and YouTube is @sam_sulek.
Wrapping up
Many of us aspire to have a good physique and win the admiration of the people around us. Popular culture often sets the notion of what fitness looks like. He is referred to as “the reigning king” of fitness influencers due to his approachability and impressive physique. At 22 years old, he has a decent height and weighs approximately 109 kg, primarily from muscle mass gained through a high-calorie diet. He is known for his unique Diet plan. His calorie-dense and processed foods, achieving a muscular build while maintaining good body composition. His workout schedule is divided into specific days for legs, arms, back, and chest/deltoids, emphasizing targeted muscle training. Sam’s net worth is estimated between $1.5 million and $3 million. He is active on platforms like Instagram and TikTok, engaging with his audience and promoting his fitness lifestyle.
