Free Workout Programs

Sam Sulek Workout Split

Sam Sulek, born in 2002, is an American social media star and aspiring bodybuilder. Graduating from Delaware Haye High School and attending Miami University in Ohio, Sulek initially pursued diving, but at 18, he shifted focus to weight training. Weighing around 240 lbs at 21, his physique has sparked online discussions about potential PED use.

Sulek’s workout routines include a mix of traditional and unconventional exercises, adapting to personal preferences. His diet, high in calories and often featuring junk food, doesn’t align with conventional nutritional practices. Despite controversies, Sulek aspires to compete professionally in bodybuilding.

Sam Sulek Workout Split

Day 1: Legs
Day 2: Chest & Delts
Day 3: Back
Day 4: Arms
Day 5-7: What he “feels” like is lacking behind and needs work or repeat the cycle.

Sam Sulek follows a diverse and adaptive training style, incorporating both traditional and unconventional exercises. His approach emphasizes consistency, personalization, and instinctive progress. Sulek’s workouts range from bro splits to functional training, focusing on low volume, high intensity, and a variety of exercises for different muscle groups. Whether in bulking or cutting phases, he tailors his routines to personal preferences, aiming for effective and result-oriented workouts.

See the entire workout routine

If you have a google account, you can access the spreadsheet for free below, copy it and edit however you want, if you decide to use it.

Access the entire spreadsheet for free right here: Click here!

Or simply paste this link into your browser URL: https://bit.ly/Sam-Sulek

Sam Sulek Workout Videos

Jeff Seid Workout Routine (Bodybuilding Program)

Jeff Seid is considered one of the most aesthetic bodybuilders to ever live. He is widely known on social media as a person with an aesthetic and perfectly sculpted physique, coupled with his unique personality. He also made content with many famous influencers, including “Zyzz” and his brother “Chestbrah”, before “Zyzz” unfortunately passed away.

Jeff Seid: Workout Routine (6 Week Program)

Day 1: Chest & Calves
Day 2: Back
Day 3: Legs
Day 4: Arms & Calves
Day 5: Shoulders
Day 6: Optional – for muscles that may need extra work.
Day 7: Rest

Jeff Seid’s workout routine is a 5 or 6 day focused split. The main focus in this program is hypertrophy as he focused on building an aesthetic physique. This routine hits most muscle groups at least once a week and includes an optional day where there is focus on muscles groups that need extra improvement.

See the entire workout routine

If you have a google account, you can access the spreadsheet for free below, copy it and edit however you want, if you decide to use it.

Access the entire spreadsheet for free right here: Click here!

Or simply paste this link into your browser URL: https://bit.ly/Jeff-Seid-Routine

Jeff Seid Workout Videos

Dorian Yates (1987-1992) Workout Routine

Dorian Yates is a former professional bodybuilder. He has an exceptional record of having six consecutive Mr. Olympia titles from 1992-1997. Yates is considered a legend in the name of bodybuilding in todays age with his impressive physique and titles won.

In this routine we will be focusing on a 4 or 5 day body part split that hits the muscles groups stated below:

Dorian Yates: Workout Routine

Day 1: Chest, Biceps, Triceps
Day 2: Legs & Calves (Heavy)
Day 3: Rest
Day 4: Back, Shoulders
Day 5: Rest
Day 6: Chest, Biceps, Triceps
Day 7: Legs, Calves (Light)

In the spreadsheet it’s possible to see how Dorian splits his workouts each week. He had primarily two working sets where he did as many reps as possible, AMRAP – sets are performed until failure. The entire spreadsheet will be listing the recommended rep ranges.

Yates used to train extremely hard and therefore utilized drop sets, as well as a technique known as forced reps – which focuses on going beyond failure on his second working set. Sometimes he even did triple drop sets.

Yates would rest for 45-60 seconds after his first working set and then reduce the weight and perform another set until he hit failure.

See the entire workout routine

If you have a google account, you can access the spreadsheet for free below, copy it and edit however you want, if you decide to use it.

Access the entire spreadsheet for free right here: Click here!

Or simply paste this link into your browser URL: https://bit.ly/Dorian-yates-routine

Final Notes

Feel free to try this workout on your own. Please understand that everyone are different and have a personal preference in regards of training and exercises. While this program may not be optimal for you, it is still possible to have fun with it and train like an old school bodybuilder.

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Sam Sulek Workout Split

Sam Sulek Workout Split

See the entire workout routine

Sam Sulek Workout Videos

Jeff Seid Workout Routine (Bodybuilding Program)

Jeff Seid: Workout Routine (6 Week Program)

See the entire workout routine

Jeff Seid Workout Videos

Dorian Yates (1987-1992) Workout Routine

Dorian Yates: Workout Routine

See the entire workout routine

Final Notes