Just Send It: The Anti-Optimal Sam Sulek Split

This program is designed for lifters who are tired of chasing the “optimal” plan and just want to get in the gym, train hard, and grow. It’s a classic 5 day split focused on pushing compound lifts and chasing the pump with higher-volume accessories. If you stay consistent, push sets close to failure, and progress when you can, this program will build muscle—no spreadsheets, no overthinking, just solid training.

How to Run This Program: 

Progression: When you hit the top of a rep range with good form, increase the weight next time.

Intensity: Push compounds close to failure (1–2 reps in the tank), and take accessory lifts to near-failure.

Rest: Rest 2–3 minutes on big lifts, 60–90 seconds on accessories.

Mindset: Don’t overcomplicate it. Stick to the basics, train hard, and let consistency build size.

Why Choose This Program?

Because you don’t need a PhD to build muscle—you need a plan that actually gets results. Just Send It cuts out the overthinking and gives you a proven split that hits every muscle hard, balances heavy lifts with pump work, and keeps training simple and effective. If you want a program that’s fun to follow, easy to run, and delivers real size gains, this is it.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Skull Crusher (Barbell)

Tricep Rope Push Down (Cable)

Push Up

Chest & Triceps

Bent Over Row (Barbell)

Pull-Up (Weighted)

Lat Pulldown

Seated Row (Cable)

Bicep Curl (Barbell)

Hammer Curl (Dumbbell)

Back & Biceps

Sam doesn't train shoulders. I know. But your delts don't look like his. So you should train them. 

Overhead Press (Barbell)

Lateral Raise (Dumbbell)

Upright Row (Barbell)

Rear Delt Fly (Dumbbell)

Shrug (Dumbbell)

Shoulders

Squat (Barbell)

Leg Press

Walking Lunge (Dumbbell)

Leg Curl

Standing Calf Raise

Legs

Incline Curl (Dumbbell)

Bench Press (Close Grip)

Overhead Tricep Extension (Cable)

Preacher Curl (Barbell)

Tricep Pushdown (Cable)

Arms

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