Sam Sulek and Urs Kalecinski’s Ultimate Back Workout Breakdown

[Sam Sulek]

Two rising icons—Sam Sulek and Urs Kalecinski—recently joined forces in an off-season training collaboration that combined intensity, precision, and aesthetics. Here, we break down their complete back workout, enriched with science-backed techniques and real-world insights to help you carve your own elite-level physique.

Complete Back Day Blueprint: Sulek x Kalecinski Workout Routine​

Exercise	Sets	Reps	Focus
Isolateral Front Lat Pulldown	4	10-12	Width & Mind-Muscle
Chest Supported T-Bar Row	4	8-10 + rest-pause	Mid-back Thickness
Assisted Pull-Ups	3	10-15	Full Back Engagement
Machine Rows	4	12-15	Density & Control
Classic Physique Posing Practice	N/A	N/A	Symmetry & Detail

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Isolateral Front Lat Pulldown: Precision Over Ego​

Kalecinski favors bilateral pulldowns to mimic the front double biceps pose, reinforcing symmetry and lat engagement. Sulek, more adaptable, uses single-arm sets when training for endurance and deeper contraction.

Pro Tip: Think of each rep as a pose. Pull with purpose. Stretch with intent.

Chest Supported T-Bar Row: Maximize Thickness with Rest-Pause​

This variation locks out body momentum, forcing your mid-back and rhomboids to do the work. The duo implemented rest-pause sets—a powerful intensity technique:

• Perform 8-10 reps to failure.
• Rest 15 seconds.
• Squeeze out 3-5 more reps.
• Repeat for 2-3 mini-sets within one working set.

Kalecinski’s take: “You hit those fibers you didn’t know existed.”

Execution Key: Avoid jerking. Focus on scapular retraction and holding tension through the upper lats.

Assisted Pull-Ups: Volume + Lat Engagement​

After heavy rows, they moved into high-rep assisted pull-ups to flush the lats. Contrary to CrossFit-style speed reps, Kalecinski emphasizes full ROM and lat dominance.

“It’s not just about chin over the bar—it’s about lat contraction through the rep,” he stated.

Machine Rows: Isolate, Control, Dominate​

By shifting to machines in the latter half of the workout, the duo maintained intensity while minimizing systemic fatigue.

“The irony of advanced training,” Kalecinski joked, “is you often do less with more intent as you level up.”

This phase focuses on deliberate contractions, stretching under load, and eliminating cheating through fixed planes of motion.

Posing Integration: The Hidden Weapon​

Muscle control without posing is wasted potential in Classic Physique. Urs drilled Sam through mandatory shots, identifying imbalances and posing angles that highlight lat flaring and spinal erector thickness.

“Training gives you size. Posing makes it visible,” Kalecinski asserted.

Sulek's Growth Blueprint: The Next Evolution​

Sam Sulek’s rise is fueled by structured off-season plans. Key goals:

• Arm, hamstring, and quad hypertrophy
• Lat width and density
• Bringing proportions in line with IFBB Classic standards

By learning from seasoned pros and refining execution, he’s primed to deliver a package worthy of a Pro debut win.

Training Principles to Steal from Kalecinski & Sulek​

1. Prioritize Form over Load: Momentum is the enemy. Control is king.
2. Use Rest-Pause for Density: It amplifies time under tension and recruits high-threshold fibers.
3. Bilateral vs. Unilateral: Match the method to the goal—pose mimicry or imbalance correction.
4. Pose to Progress: Regular posing sharpens symmetry and conditions mind-muscle pathways.
5. Less Volume, More Impact: Quality sets outperform marathon sessions.

Muscle Activation Map​

Movement	Primary Muscle Group	Secondary Emphasis
Lat Pulldown	Latissimus Dorsi	Teres Major, Biceps
T-Bar Row	Rhomboids, Mid Traps	Rear Delts, Lats
Pull-Ups	Lats	Core, Biceps, Teres Minor
Machine Rows	Lower Lats, Erector Spinae	Rhomboids, Rear Delts

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Weekly Split Suggestion (Inspired by Kalecinski)​

Day	Focus
Monday	Chest & Triceps
Tuesday	Back & Lats
Wednesday	Legs (Hamstring Focus)
Thursday	Shoulders & Arms
Friday	Back Thickness & Posing
Saturday	Quads & Calves
Sunday	Rest / Posing Practice

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Final Thoughts: Build a Back Worthy of Classic Gold​

Sam Sulek and Urs Kalecinski offer a blend of youthful intensity and seasoned refinement. Their combined training methods deliver real-world results rooted in technique, progression, and visual aesthetics. Embrace this routine, adapt to your needs, and refine the art of Classic Physique bodybuilding from the ground up.

For maximum gains and long-term success, consistency trumps complexity. Train hard, pose harder, and grow with intent.