28-Day Lean Mass Meal Plan: Achieve a Shredded Physique in 28 Days With Strategic Planning and Discipline

Sam Sulek, who is currently in a cutting phase ahead of his inaugural IFBB Pro competition, recently detailed in a YouTube vlog how a caloric deficit necessitates enhanced attention to recovery during leg training sessions.

“Calves will be addressed briefly, but the quadriceps are the primary focus,” Sulek stated when introducing his latest leg routine, emphasizing the need to select exercises strategically to optimize performance while in a deficit. “I won’t be squatting with maximal loads,” he clarified. “I’m scaling back on heavy compound presses because my knee recoverability is significantly higher—rated a 10/10—during the off-season when I’m in a surplus. In a deficit, that recoverability diminishes, so adjustments are necessary.” Despite modifying his load selection, Sulek made his goal of maximizing quadriceps hypertrophy clear as he began his high-volume leg session.

Leg Extensions: 9 sets, 5 unilateral repetitions per leg

“These will prioritize the metabolic ‘burn’,” Sulek explained as he commenced his workout with leg extensions. His objective was to emphasize time under tension via a pause at the concentric peak and maximize stretch during the eccentric phase. He employed a unilateral protocol to increase mechanical tension while ensuring bilateral strength balance—note that unilateral work allows each limb to recover more effectively between sets, making it an ideal warm-up modality. The IFBB Pro pushed each set to failure, finishing with partial repetitions to exhaust the quadriceps fully. “No compound press or squat can replicate the quadriceps squeeze and metabolic stress achieved with leg extensions,” he advised.

Seated Hip Press: 3 sets (28, 11, 13 repetitions)

With his quadriceps fully pumped, Sulek moved to the seated hip press to target the hip flexors, gluteus maximus, quadriceps, and hamstrings. He utilized an ascending load protocol for the first two sets to maximize muscle recruitment, then reduced the weight from eight plates to seven for the final set to maintain form and metabolic stress. After briefly recovering to catch his breath, Sulek decided to return to leg extensions for additional volume.

Double Leg Extensions Superset With Sissy Squats: 2 sets to muscular failure

For his finisher, Sulek implemented a superset of double leg extensions and sissy squats. He used a heavy load for the first set, completing 4 leg extensions followed by 9 sissy squats. For the second set, he reduced the weight and incorporated paused repetitions—performing 7 leg extensions with a mid-range pause to increase time under tension—before finishing with 9 additional sissy squats. The sissy squat, while primarily a quadriceps-dominant movement, also enhances knee and ankle stability.

With rumors circulating that Sulek may compete in the 2026 Arnold Classic (scheduled for March) or an earlier event, the emerging bodybuilding talent continues to train with maximal effort to prepare for his pro debut.

For more evidence-based training routines and insights, subscribe to Sam Sulek’s YouTube channel.