Sami Sulak's 'no plan, just feel' approach: a rotating bro split, training every single day with every set on the edge of failure. Bombard your back, arms, legs, chest and shoulders with high volume. Easy morning bike cardio is part of the routine too. Pick this program and repeat it every week.
Program at a glance
LevelAdvanced
CategoryAthlete Programs
Workouts / week7 days
Avg. session~75 min
DurationWeekly cycle (open-ended)
AthleteSami Sulak
Who is this program for?
This program is for experienced athletes ready for high volume and demanding intensity. Recovery, nutrition and sleep matter as much as the program itself.
Weekly plan
Day 1 — Back & Rear Delts
| Exercise | Sets × Reps | Rest |
|---|
| Cable Lat Pulldown Full Range Of Motion | 4×10-12 | 90 sec |
| Lever T Bar Row (Plate Loaded) | 4×8-10 | 90 sec |
| Cable Seated Row | 3×10-12 | 75 sec |
| Cable Straight Arm Pulldown | 3×12-15 | 60 sec |
| Dumbbell Reverse Fly | 3×12-15 | 60 sec |
| Dumbbell Shrug | 3×12 | 60 sec |
Day 2 — Arms
| Exercise | Sets × Reps | Rest |
|---|
| Dumbbell Biceps Curl | 4×8-12 | 75 sec |
| Dumbbell Preacher Curl | 3×10-12 | 60 sec |
| Dumbbell Hammer Curl | 3×12 | 60 sec |
| Barbell Lying Triceps Extension Skull Crusher | 4×10 | 75 sec |
| Cable Pushdown (With Rope Attachment) | 3×12-15 | 60 sec |
| EZ Barbell Seated Triceps Extension | 3×12 | 60 sec |
Day 3 — Legs
| Exercise | Sets × Reps | Rest |
|---|
| Sled 45 Degrees Leg Press | 4×10-12 | 120 sec |
| Lever Leg Extension | 4×12-15 | 75 sec |
| Lever Seated Leg Curl | 4×12-15 | 75 sec |
| Dumbbell Romanian Deadlift | 3×10-12 | 90 sec |
| Smith Seated Calf Raise | 4×15 | 45 sec |
Day 4 — Chest & Side Delts
| Exercise | Sets × Reps | Rest |
|---|
| Smith Incline Bench Press | 4×8-10 | 90 sec |
| Dumbbell Bench Press | 3×8-10 | 90 sec |
| Lever Pec Deck Fly | 3×12-15 | 75 sec |
| Chest Dip | 3×10 | 75 sec |
| Dumbbell Lateral Raise | 4×12-15 | 60 sec |
| Cable Lateral Raise | 3×15 | 60 sec |
Day 5 — Back (Round 2)
| Exercise | Sets × Reps | Rest |
|---|
| Barbell Bent-Over Row | 4×8-10 | 90 sec |
| Cable Underhand Pulldown | 3×10-12 | 75 sec |
| Cable Seated Wide Grip Row | 3×12 | 60 sec |
| Cable Standing Face Pull | 3×15 | 60 sec |
| Dumbbell Rear Delt Row | 3×12 | 60 sec |
| Hanging Leg Raise | 3×12 | 60 sec |
Day 6 — Shoulders & Arms (Round 2)
| Exercise | Sets × Reps | Rest |
|---|
| Dumbbell Arnold Press | 4×8-10 | 90 sec |
| Lever Lateral Raise | 3×12-15 | 60 sec |
| Dumbbell Reverse Fly | 3×15 | 60 sec |
| EZ Barbell Curl | 3×10-12 | 60 sec |
| Cable Pushdown (With Rope Attachment) | 3×12-15 | 60 sec |
| Dumbbell Hammer Curl | 3×12 | 45 sec |
Day 7 — Legs (Pump)
| Exercise | Sets × Reps | Rest |
|---|
| Lever Leg Extension | 4×15 | 60 sec |
| Lever Seated Leg Curl | 4×15 | 60 sec |
| Dumbbell Goblet Squat | 3×12-15 | 75 sec |
| Dumbbell Goblet Walking Lunge | 3×12 | 60 sec |
| Barbell Seated Calf Raise | 4×15-20 | 45 sec |
| Crunch Floor | 3×20 | 30 sec |
Sami Sulak is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.