Sam Sulek's Back & Cardio Hypertrophy Session
Meet Sam Sulek, the 21-year-old dynamo from Delaware, Ohio, who's shaking up the fitness scene. Former gymnast and diver, Sam transitioned his passion into an online sensation with captivating TikTok and YouTube content. Known for his hypertrophy-focused approach, Sam's workouts are a blend of power and precision, featuring a mix of compound lifts like the Incline Barbell Press and targeted isolation exercises such as Cable Flies and Pec Deck. His journey to muscle mastery has not been without its share of debates, as discussions about his methods and alleged substance use have sparked widespread attention. Yet, through it all, Sam's dedication remains unwavering, offering a dynamic glimpse into the world of fitness, determination, and the ongoing quest for peak performance.
About the Program
Category: Hypertrophy
This focused back hypertrophy session is designed to build width and density across the upper back while avoiding heavy hip-hinge work. The workout centers on vertical and horizontal pulling variations, cable convergence rows to emphasize the upper lats and traps, and finishes with a short treadmill incline session for conditioning and calf/glute engagement. The session emphasizes higher-rep pump work, strict technique, and minimal lower-back loading.
Best suited for intermediate lifters who want to prioritize upper-back width and detail while keeping lower-back stress low. Expect 30–45 minutes of targeted back training followed by 20–30 minutes of low-impact steady-state cardio. No heavy deadlifts or bent-over rows are required — the plan is intentionally back-focused without thickening the lower waistline.
Workout Schedule
Back Focus + Treadmill Finisher
- compound
1. Pull-Up
- 4x6-10
Tips
How to perform: Grip slightly wider than shoulder-width, hang from the bar with a hollow-body position. Initiate each rep by driving the elbows down and back, pulling the chest toward the bar. Control the eccentric descent and avoid excessive swinging or kipping unless performing a kipping variation.
Muscles worked: upper back and lats are primary, with biceps and scapular stabilizers as secondary. Common mistakes include using momentum, flaring the ribs, and allowing the shoulders to shrug — maintain proper form to maximize lat engagement and reduce shoulder strain. Pull-ups are a high-value compound movement for back width and overall upper-body strength.
- compound
2. Lat Pulldown
- 4x8-12
Tips
How to perform: Sit tall with a slight backward lean, grip the bar wide, and pull the bar to the upper chest by leading with the elbows. Pause briefly at peak contraction, squeeze the lats, then slowly return the bar to full stretch with control. Focus on a long range of motion and scapular depression before each rep.
Muscles worked: prime mover is the latissimus dorsi (upper back), with involvement from the biceps and middle trapezius. Proper form avoids leaning excessively or using momentum; common mistakes are pulling behind the neck or letting the shoulders shrug. Benefits include improved width and lat thickness without heavy spinal loading.
- compound
- 4x10-12
Tips
How to perform: Set two low cables with D-handles, sit or use a supported chest pad if available. Pull the handles toward the midline of the torso so the hands converge at the end of the movement while squeezing the shoulder blades together. Keep a neutral spine and lead with the elbows to hit the upper lats and traps.
Muscles worked: targets the upper-back musculature (lats, rhomboids, mid-traps) with secondary biceps involvement. Common mistakes are overextending the torso, using too much momentum, or allowing the shoulders to creep forward. This variation emphasizes mid- to upper-lat insertion points and can create more trap and upper-back detail when performed with strict form.
- compound
- 3x10-12 per arm
Tips
How to perform: Attach a single handle to a low pulley. Stand or kneel with a stable torso and pull the handle into your hip while rotating the shoulder blade toward the spine. Maintain spinal neutrality and avoid excessive torso rotation — keep the elbow close and finish with a tight squeeze at the top.
Muscles worked: primarily upper-back and lats (upper insertion), with secondary engagement of rear delts and biceps. Common mistakes include torso twisting, dropping the elbow, and using too light or too heavy a load that disrupts form. Benefits include unilateral balance, improved mind-muscle connection, and targeted lat shaping.
- cardio
- 20-30 min at 4-6% incline
Tips
How to perform: Set treadmill to a moderate pace you can sustain for 20–30 minutes and increase incline to 4–6% for added posterior chain and calf engagement. Maintain an upright posture, take full foot strikes, and engage the glutes with each step. Use the walk to flush the muscles and add conditioning.
Muscles worked: primarily calves, glutes, and hamstrings with light quad involvement. Common mistakes include leaning on the handrails, overstriding, or using a sprint pace that reduces benefit; proper form preserves calf and glute activation and provides a low-impact metabolic finish to the session.