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Fitness Model Sam Shepherd’s Diet & Workout Routine Revealed!

Fitness Model Sam Shepherd’s Diet & Workout Routine Revealed!



You Can Check Out Sam Shepherd’s Full Interview With Us Here:

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


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 Workout 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

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

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

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

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:

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.


Sam Shepherd’s Diet Plan

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


Sam Shepherd’s Supplement Stack

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.

For More Of Sam Shepherd Please Visit

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

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