{"id":5196,"date":"2026-01-07T22:23:55","date_gmt":"2026-01-07T22:23:55","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=5196"},"modified":"2026-01-07T22:23:55","modified_gmt":"2026-01-07T22:23:55","slug":"sam-suleks-no-pain-no-vein-quad-day-workout","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=5196","title":{"rendered":"Sam Sulek\u2019s ‘No Pain, No Vein’ Quad Day Workout"},"content":{"rendered":"


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Sam Sulek is hoping to make his mark on the IFBB during his pro debut at The Arnold in March. To do that, the popular YouTube iron pumper is maximizing the muscle gains acquired during his bulking phase<\/a> by training in a way that sculpts his physique without risking injury. Here\u2019s how to try Sulek\u2019s \u201cNo Pain, No Vein\u201d Quad Day.<\/p>\n

Before the workout even got underway, the 23-year-old noted that he likes to get a good night\u2019s sleep<\/a> before exercise sessions to improve both the quality, and enjoyment level of each workout. The rising bodybuilding star calls this philosophy the \u201cprep behind the lift,\u201d and says that he has little time for those who brag that they\u2019ve made it to the gym on just a couple of hours sleep. \u201cWhat if you just slept well?\u201d he told his 4.3+ million subscribers. \u201cThen you\u2019d be lifting even better because you\u2019re recovered and you feel good.\u201d<\/p>\n

Sam Sulek\u2019s \u2018No Pain, No Vein\u2019 Quad Workout<\/h2>\n

(Warmup)<\/p>\n

Alternating Single Leg Extension:<\/strong>\u00a01 x 10, 1 x 8, 3 x 5<\/p>\n

(Working)<\/p>\n

Alternating Single Leg Extension:<\/strong>\u00a05 Sets of 5 Reps<\/p>\n

(Short Rest)<\/p>\n

Alternating Single Leg Extension:<\/strong>\u00a04 Sets of 5 Reps<\/p>\n

(Short Rest)<\/p>\n

Alternating Single Leg Extension:<\/strong>\u00a04 Sets of 5 Reps<\/p>\n

(Short Rest)<\/p>\n

Seated Hip Press Machine:<\/strong>\u00a03 Sets (Rest-Pause)<\/p>\n

(Short Rest)<\/p>\n

Finisher:<\/h3>\n

Seated Leg Extension:<\/strong>\u00a01 Set to failure<\/p>\n

Workout Breakdown<\/h2>\n

Sulek shared that because he\u2019s now around 60 days out from his IFBB Pro debut, the bodybuilder is not looking to go crazy heavy, but is instead focused on going \u201ca little over maintenance\u201d while in the cutting phase, in order to perfect his physique for showtime without risking injury. That doesn\u2019t mean any less effort, however, as he proved to his loyal YouTube viewers.<\/p>\n

Starting with a lighter, squeezing movement, and \u201creally getting a good burn,\u201d the big man said that he likes to warm up with single leg extensions rather than go all out with double leg exercises. This forces him to concentrate on quality reps, but while the weight may be lighter during this season, the intensity is still through the roof. Sulek completes 5 sets of alternating leg extensions before continuing with 13 working sets, only stopping when he reaches complete failure, thus seriously hammering those quads.<\/p>\n

The second exercise in his session is the seated hip press, targeting the glutes, quads, and hamstrings. \u201cHeavy but not too heavy,\u201d commented Sulek. \u201cI don\u2019t need to fri**ng rip my quad off, or anything right now,\u201d reasoned the social media sensation. After his first set of ten reps, Sulek takes just a few seconds out before opting for rest-pause reps. This means<\/p>\n

he\u2019ll now rep to failure, take a few seconds out to breathe, and then rep to failure again, repeating the process until he\u2019s spent. Studies have suggested that this technique<\/a> can lead to greater increases in IGF-1, strength, and muscle mass. He completed three hip press sets in total using this method. \u201cThat triple rest pause set definitely did a little more than I bargained for,\u201d shared Sulek after his legs could be seen visibly shaking. \u201cIn a good way, he confirmed.\u201d<\/p>\n

For the finisher, the rising bodybuilding star went back to the leg extension machine for some more double leg work, making sure that his quads were crushed by repping one set to failure, and hitting 14 solid reps in the process. During his staple post-workout pose down, Sulek revealed that his legs showed great separation through the calves to the knee, \u201cand then the quad up top starts really beefing up,\u201d he said. \u201cSo, definitely, some meat on my bones,\u201d exclaimed the star, demonstrating his popping quads with veiny vascularity. It appears that Sam Sulek will be presenting an awesome lower body when he finally returns to the stage. He\u2019ll make that return, and his IFBB Pro debut, at the Arnold (in Ohio), in the Classic Physique division, with the finals set for March 6. Then, he\u2019ll then fly to the Arnold UK for the finals March 28, 2026, in Birmingham England.<\/p>\n

To watch the complete video, see below.<\/em><\/p>\n