Samson Dauda’s Workout, Diet and Supplements: A Closer Look

In the world of bodybuilding, where strength, discipline, and dedication converge, very few names stand out as prominently as that of Samson Dauda. With a relentless passion for sculpting his physique into a masterpiece, Samson’s journey in the realm of bodybuilding is nothing short of inspiring.

Dauda’s dedication to the craft extended beyond the gym, encompassing a lifestyle characterized by discipline, careful nutrition, and pursuit of excellence. As he honed his skills and chiseled his physique, it became evident that Samson Dauda was destined for greatness in the world of bodybuilding.

A series of remarkable achievements and triumphs have marked Samson Dauda’s rise to the highest tiers of bodybuilding. His disciplined training regimen, coupled with a natural understanding of his body’s mechanics, has set him apart in various competitions. Dauda’s commitment to perfecting his craft has seen him secure titles and accolades, turning heads in the bodybuilding community.

One of the standout moments for Dauda was in 2023 when he clinched the first-place title at the Arnold Classic. His impeccable symmetry, unparalleled muscle definition, and commanding stage presence made him a force to be considered.

Samson’s Workout Principles

Samson Dauda’s workout principles are grounded in a holistic approach to bodybuilding that incorporates discipline, consistency, and progressive overloading. He believes in gradually making exercises tougher to challenge his muscles, always keeping an eye on using the right techniques.

Samson knows that good workouts go hand in hand with good rest, and he makes sure to give his body the time it needs to recover.

Samson Dauda’s Workout Routine

Samson hits the gym 5 days a week and takes rest on 6th and 7th day, seamlessly blending variety and consistency into his training schedule. One standout element in his routine is the incorporation of isometric workouts, where he holds specific muscle contractions to build endurance and enhance muscle definition.

Samson includes super-sets and machine exercises into his workout routine for faster muscle growth and to avoid injury.

Day 1- Legs

• Barbell Squats^[1]– 5 sets of 10 reps
• Superset – Kneeling Leg Curls and Lying Leg Curls- 5 sets of 10-15 reps
• Superset – Linear Hack Squats and Leg Extensions- 5 sets of 10-15 reps
• Leg Press- 5 sets of 10-15 reps
• Standing calf raises- 5 sets of 10-15 reps

Day 2- Back

• Wide Grip Neutral Pulldown- 5 sets of 10-15 reps
• Cable Row^[2]– 5 sets of 10-15 reps
• Rack Pull- 5 sets of 10-15 reps
• Hammer Strength Low Row- 5 sets of 10-15 reps
• Superset – Close Grip Lat Pulldown and Rope Pullover- 5 sets of 10-15 reps

Day 3- Arms

Samson switches things up for his arm day and goes with a reverse pyramid workout.

• Machine Preacher Curls- 5 sets of 10-15 reps
• Unilateral Machine Preacher Curls- 5 sets of 10-15 reps
• Rope Triceps Pushdown- 5 sets of 10-15 reps
• Crossbody Dumbbell Hammer Curls- 5 sets of 10-15 reps
• Kneeling Close Grip Dip Press on Seated Leg Curls Machine- 5 sets of 10-15 reps
• Unilateral Cable Triceps Extensions with D-handles- 5 sets of 10-15 reps
• Barbell Shrugs^[3]– 5 sets of 10-15 reps

Day 4- Shoulders

• Smith Machine Seated Overhead Press- 5 sets of 10-15 reps
• Plate Lateral Raises- 5 sets of 10-15 reps
• Bent Over Seated Dumbbell Lateral Raises- 5 sets of 10-15 reps
• Barbell Upright Rows- 5 sets of 10-15 reps
• Reverse Pec Deck Flyes- 5 sets of 10-15 reps
• Unilateral Reverse Grip Cable Front Raise- 5 sets of 10-15 reps

Day 5- Chest

• Bench Press- 5 sets of 10-15 reps
• Smith Machine Incline Bench Press- 5 sets of 10-15 reps
• Machine Chest Press- 5 sets of 10-15 reps
• Pec Deck Flyes- 5 sets of 10-15 reps

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Samson’s Off-Season Diet Plan

For Samson Dauda, the off-season is not a time of relaxation, but rather a strategic phase that plays a pivotal role in sculpting his extraordinary physique. Central to his off-season regimen is a carefully crafted diet that goes beyond mere sustenance, he uses that time for bulking and adds more carbohydrates to his diet; it becomes vital for muscle recovery, growth, and overall well-being.

Meal 1

• Rolled Oats – 130 grams
• Whey Protein Isolate – 1 Scoop
• 5 Whole eggs fried in butter with a dash of milk, topped with sauce
• 5 scoops of essential amino acids plus hydration support in water

Meal 2

• Sweet Potato – 400 grams
• Steak – 200 grams
• Apple and Kiwi smoothie

Meal 3 (Pre-workout meal)

• Pasta – 200 grams
• Ground beef with sauce – 200 grams

Intra-workout shake

• Intra-workout – 1 scoop with a tablespoon of Bloodshot pre-workout pump

Post-workout shake

• Whey Protein Isolate – 2 scoops
• Banana – 1 large

Meal 4

• White rice – 2 cups with a drizzle of olive oil with sauce
• Chicken breast – 250 grams
• Whey protein Isolate – 2 scoops (20 minutes after finishing the meal)

Meal 5

• Lean ground beef – 200 grams
• White rice – 2 cups
• Tomato sauce
• Whey Protein Isolate – 2 scoops (20 minutes after finishing the meal)

Meal 6

• Steak – 200 grams
• Spicy Mexican Microwave rice – 1 pack
• Yogurt drink

Samson Dauda’s Competition Diet Plan

Before competitions, Dauda carefully fine-tunes his food intake, adhering to a carefully structured plan designed to maximize muscle definition and showcase his sculpted physique on stage.

His competition diet is characterized by a strategic manipulation of macronutrients, focusing on high-quality proteins to preserve muscle mass, controlled carbohydrates to manage energy levels and healthy fats for overall well-being.

Meal 1

• Oatmeal – 90 grams
• Whey Protein Isolate – 2 scoops
• Whole eggs – 5

Meal 2

• Sweet Potato – 250 grams
• Steak – 200 grams
• 1 apple and kiwi

Meal 3 (Pre-workout meal)

• Rice – 1.5 cups
• Chicken breast – 250 grams
• Jerk sauce topping

Intra-workout drink

• Pre-workout powder – 1 scoop
• Intra-workout powder – 1 scoop
• Beta Alanine powder – 1 scoop
• Creatine Monohydrate – 1 scoop
• Glutamine powder – 1 scoop
• Citrulline powder – 1 scoop

Post-workout supplement stack

• Whey Protein Isolate – 1 scoop
• Cluster Dextrin Carb Powder – 1 scoop

Meal 4 (Post-workout meal)

• Rice – 1.5 cups
• Chicken Breast – 250 grams

Meal 5

• Rice – 1.5 cups
• Chicken Breast – 250 grams

Meal 6

• Salmon – 200 grams

Supplements

• Whey Protein Isolate
• BCAA
• Creatine Monohydrate
• Omega-3 Fatty Acids
• Multivitamins
• Carb Powder
• Pre-workout
• Intra-workout
• Beta Alanine
• Creatine Monohydrate
• Glutamine powder
• Citrulline

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Summing Up

As Samson Dauda continues to push the boundaries of his potential, his impact on the bodybuilding community resonates far beyond the competition stage. Behind those impressive muscles and a well-toned physique, there’s a tale of hard work, consistency in tough times, and a never-ending quest to be the best version of himself.

Samson Dauda’s journey serves as an inspiration for aspiring bodybuilders, a reminder that success in the world of fitness is not solely measured by the trophies on the shelf but by the unwavering commitment to self-improvement.

Reference

1. Clark, Dave R.; Lambert, Mike I.; Hunter, Angus M.. Muscle Activation in the Loaded Free Barbell Squat: A Brief Review. Journal of Strength and Conditioning Research 26(4):p 1169-1178, April 2012. | DOI: 10.1519/JSC.0b013e31822d533d
2. Ronai, Peter M.S., FACSM, ACSM-RCEP, ACSM-CEP, ACSM-EP, EIM III, CSCS. Do It Right: The Seated Cable Row Exercise. ACSM’s Health & Fitness Journal 23(4):p 32-37, 7/8 2019. | DOI: 10.1249/FIT.0000000000000492
3. Javorek, Istvan. EXERCISE TECHNIQUES: Shrugs. National Strength and Conditioning Association Journal 9(6):p 28-33, December 1987.