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Sam Shepherd – Ripped 20 Year Old Fitness Model & Physique Competitor Talks With T&T

Sam Shepherd – Ripped 20 Year Old Fitness Model & Physique Competitor Talks With T&T

How Did You Get Started In Bodybuilding?

My entire high school career was consumed with football and the weight room. My diet was much different back then, but it gave me a strong base once I was done with high school. With nothing left to consume my time I stumbled upon bodybuilding and have loved it ever since!

What Is Your Best Accomplishment So Far?

My greatest accomplishment is and always will be being able to help and inspire others. Besides that I won the 2013 Collegiate Men’s Physique Overall and will be going for my pro card next year. Also, making it into my first magazine (Muscle&Fitness coming out this December) was great!

What Workout Routine Has Worked Best For You?

This routine has worked for me simply because it fits my schedule. I am a full-time college student and I train clients online. I move fast throughout the workout and then move on with my day. I make sure to get the most out of it though. You have to be flexible with your workout, but as long as you hit each muscle group once a week, hit it hard, and give it proper rest you should be fine.

Sam Shepherd’s Routine:


Monday: Chest & Calves

  • Incline BB Bench: 4×12
  • Machine Chest Press: 3×20,12,10
  • Incline DB Flyes: 40’s x 12, 45’s x 10, 45’s x 8
  • Superset:

  • Weighted Chest Dips: BW +90lbs x 15, BW +45lbs x 12, BWx12
  • Push-Ups: BWx15, BWx12, BWx10
  • Cable flies: 3×15
  • Calf Raises: 4×10-15

Tuesday: Back

  • Pull-Ups: BW for 3×12
  • Deadlifts: 135×6, 225×6, 315×6, 455×6, 475×6, 475×6
  • DB Rows: 120’s for 3×10
  • T-Bar Rows: 3×12
  • Lat Pulldowns: 3×10,8,8
  • BB Shrugs: 3×10-12

Wednesday: Cardio & Abs

  • 20 mins HIIT on stationary bike
  • Abs:

  • Weighted Situps: 4×16
  • Ab Rollouts: 4×12
  • Superset: 3 sets

  • Ab Cable Crunches
  • Leg raises

Thursday: Shoulders

  • DB Shoulder Press: 90’s x 8, 90’s x 8, 80’s x 8, 75’s x 8
  • Superset:

  • Front Plate Raises: 45lb. plate for 3×10-12
  • DB Lateral Raises: 20’s for 3×8-10
  • Superset:

  • Cable Lateral Raises: 3×8-10
  • Cable Front Raises: 3×8-10
  • BB Rear Delt Raises: 3×10-12
  • Face Pulls: 3×10-15

Friday: Legs

  • Squats: 315×3, 335×3, 355×3, 365×3, 185×15
  • Leg Press: 5×10
  • Leg Extensions: 4×15
  • Leg curls: 3×10
  • Straight Leg Deadlift: 4×12,12,12,20
  • Calf Raises:4×10-15

Saturday: Arms

  • Weighted Tricep Dips: BW + 90lbs. x 10-12, BW + 90lbs. x 8, BW + 90lbs. x 6
  • BB Curls: 3×8-12
  • Decline Skullcrushers:
  • 3×12,10,8

  • DB Hammer Curls: 50’s x 12, 50’s x 8-10, 30’s x 10
  • Tricep Pushdowns: 3×8-15
  • Reverse EZ Bar Curls: 3×12,10,8
  • DB Curls: 3×8-12


  • Cardio & Abs – Same as Wednesday.


Pics Of Sam Sheperd’s Transformation


    “My entire high school career was consumed with football and the weight room. My diet was much different back then, but it gave me a strong base once I was done with high school”


Top 3 Favourite Exercises And Why?

Hmmmm, this is a toughy. Honestly, I’m inclined to say Deadlift and Squats. Although they do suck during them, the feeling of accomplishment after performing these exercises feels amazing. Like a weight has been lifted and you feel so good after you got a few good sets in or hit a new PR. My third would have to be Hammer Curls. They give me the best pump and I love the way I look in the mirror.

Favourite Form Of Cardio?

I really enjoy putting my headphones in and putting in 20 hard minutes of HIIT on the stationary bike, but sometimes if im really busy I will read one of my college books while I walk on the treadmill at an incline. Kills two birds with one stone!

What Is Your Diet Like?

Well my diet is ever changing and I stay pretty flexible with it. I eat as clean as possible although I do have cheat meals at times, but I always hit my macronutrients by the end of the day.

Meal 1: 7:30 am

Protein shake – 2 scoops

Meal 2: 9:30 am

4 Whole eggs
2 Cups skim milk
1 Slice whole wheat bread
1 Serving peanut butter

Meal 3: 12:30 pm

Protein shake – 1 scoop

Meal 4: 2:30 pm

Mixed greens (spinach leaves, tomatoes, red onions)
Green olives
12 Boiled egg whites
1 Tbsp olive oil
2 Tbsp vinegar
1/2 Cottage cheese lowfat
1/2 Cup brown rice

Meal 5: 6:00 pm

Protein shake – 1 scoop

Meal 6: 8:00 pm

6 oz Chicken breast
Medium size sweet potato
Greek yogurt

Meal 7: 11.00 pm

Greek yogurt
1 Slice whole wheat bread
1 Serving peanut butter


What Supplements Do You Use?

I keep it simple and go with protein powder, creatine, beta alanine, fish oil, and a multivitamin. I take in just 5g of creatine a day and take beta alanine upon waking and pre-workout. Fish oil and multi are taken with lunch and before bed.

What Are Your Tips For Success For Beginners?

The three most important things are consistency, perseverance, and a hunger for more. As long as you don’t give up on yourself, and continue to work you will succeed. Also, remember fitness is just you vs. yourself. Do not try to compare yourself to others.

What Is The Best Advice You Have Ever Been Given?

The best advice I have ever been given is probably from my dad and I still mess it up now and then. My dad is a really hard working man and I can’t tell you how many times he has told me, “Don’t half-ass it.” This basically means do your best. He has told me constantly to do my best in whatever it is that I am doing and I think that has stuck with me the most. Although I may mess up at times I try my best to always give my all in everything I take part in.

Did You Make Any Mistakes When You First Started Out?

Too many mistakes to name! I used to make my protein shakes with ice cream and I would just try to eat as much food as possible to grow. I grew up in a small town of five thousand people so I really never got to meet or know any bodybuilders. So, I had to learn a lot of what I know now from trial and error.

Where Does Your Motivation Come From?

My motivation really just comes from being the best I possible can be in ever fascist of life. I want to be as well rounded as possible and be the best “me” possible. My body, health, and fitness is a big part of that, so I give it the proper attention. I stay motivated every day, because I know there is always room for improvement. This desire has come from many places. Most of it is self inflicted, but I’d be lying if I said I wasn’t motivated by people who didn’t believe in me and hurt me in the past as well.

Favourite Bodybuilders? Inspirations?

I’ve had many inspirations growing up like Ronnie Coleman and Arnold. Although I do not compete in heavyweight bodybuilding they are the ones who originally introduced me to the sport. More recently guys like Steve Cook and my good friend Matt Christianer have really been huge inspirations for me.

For More Of Sam Shepherd Please Visit

Facebook: SamShepherdFitness
Instagram: Samueltroyshepherd
Youtube: Samshepherd02
Twitter: YaBoySamuelTroy

More Pics Of Sam


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