Sam Sulek adheres to a structured four-day split training regimen, which comprises of Chest (including shoulders), Back, Legs, and Arms, with a recurring cycle. Calves are addressed as and when needed, without a predefined schedule, allowing for flexibility in incorporating rest days as required.In terms of training volume, he has recently transitioned from performing 11 sets per muscle group per workout to a more controlled 8 sets. His approach to exercise selection leans toward an intuitive strategy, emphasizing exercises that align with his training goals and preferences.He is committed to training to the point of muscle failure, a method that he believes delivers optimal results. Additionally, by incorporating regular cardio sessions as a fundamental component of his fitness routine, he's ensuring a well-rounded and comprehensive approach to his physical fitness regimen.Sam Sulek's dynamic chest workout routine is designed to emphasize hypertrophy and sculpting the pecs to perfection. Sam's fitness journey is marked by his dedication to high-volume training, intense isolation exercises, and his relentless pursuit of muscle growth. This program is designed to mirror his approach, giving you all of the tools needed to achieve those chest gains you've been chasing for so long.It goes without saying, but please only workout within your limits to prevent any injuries. Pushing yourself is good, but even Sam bases his workouts based on how he's feeling and his level of energy in that particular workout session.Workout Focus: Hypertrophy and IsolationSam Sulek's training philosophy centers on hypertrophy, which is the process of maximizing muscle size and definition. This program capitalizes on his signature technique of incorporating a substantial number of sets and repetitions, amplifying time spent under tension and increasing muscle fatigue. With an emphasis on isolating the chest muscles, this workout routine aims to optimize the stimulation of muscle fibers and promote significant growth. Exercise Selection and OrderThe workout begins with a foundational compound movement, the Incline Smith Machine. This exercise serves as the primary mass builder, engaging the upper chest while facilitating strength development. Following the compound movement, Sam transitions to isolation exercises like the Cable Flies or Cable Presses, and the Pec Deck, honing in on specific muscle groups to isolate them. Volume and ProgressionSam's dedication to hypertrophy is reflected in the program's high volume of sets and repetitions. The workout structure ensures that you progressively challenge your muscles by gradually increasing the weights used or performing additional repetitions over time. ConclusionSam Sulek's Hypertrophy-Focused Chest Workout is not easy by any means, but it's all but guaranteed to deliver you those gains you've always wanted. With a steadfast focus on hypertrophy, intense isolation exercises, and a wealth of sets and reps, this program will empower you to embark on your own journey of muscle growth and chest development. As you follow in Sam's footsteps, remember that consistency, dedication, and progressive overload are the cornerstones of achieving your desired results. 

Heavy Duty is one of the most successful programs that Mike Mentzer has published. He used all of his years of experience and coaching others in order to produce this masterpiece which is a perfect fit for all who want to drift into the journey of fitness. It's suitable for beginners because it gives them enough time to rest and progressively improve on each exercise, as well as intermediate and pro bodybuilders who often overtrain and really fast hit a plateau.Each exercise must be performed to complete failure. That means for an exercise that has 1x6-10 reps, you should not be able to do any more reps in between the range of 6 to 10. If you didn't calculate correctly and you can do more than 10 reps, fear not, do more than 10 reps until you can't do any more reps. Note that for next time and increase the weight accordingly. The same applies to minimum range, if you can't reach 6 reps, just do as many as you can and write that down.Mike recommends a minimum of 4 days (96 hours) of rest between each training program session, e.g:Day 1: MondayDay 2: FridayDay 3: TuesdayDay 4: Saturday

A Shizzy chest workout is a finely tuned combination of volume, strength training, and progressive overload. By striking a perfect balance between compound and isolation exercises, athletes sculpt a powerful chest that not only looks impressive but also enhances their performance on and off the field. Embrace this workout, stay committed to consistency, and watch your chest muscles grow stronger and more chiseled, elevating your athletic prowess to new heights.This Shizzy chest routine was initially posted on his TIkTok account.

3x10 - in this case, it reads three sets of ten repetitions2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later)SS - this reads as a superset (two exercises performed back to back with no rest in between. SUPER-SET)BB - barbellDB - dumbbell

Rob Lipsett PPL split.

Andrei Deiu 5 day split. (2016).

Sadik Hadzovic's 5 day split

This program is similar to Dorian Yates routine and FST7 which means it includes a lot of sets and reps.