So many trainees are constantly searching for that perfect one workout to get them jacked. In this article we have bodybuilder Steve Cook’s diet plan and workout routine down to the dot!
Who is Steve Cook?
Steve Cook is a former Mr. Olympia contestant and is also one of the biggest names in the bodybuilding industry as of now! Not only that but he also has had an amazing career in fitness and modeling over the years. He was also a spokesperson for bodybuilding.com. The bodybuilding star has always been an avid lover of fitness who trained firstly as a champion football player when he was in high school.
His fruitful career in bodybuilding has reached newer and taller highs over the years, as he has won a massive number of fitness competitions and he secured the 8th and 5th positions in the 2013 and 2014 IFBB Olympia.
Reading about all his accomplishments has surely piqued your curiosity about how exactly he gets that amazing physique that won all those competitions. Fortunately, we will share with you Steve Cook’s exact workout and diet regime that helped him become successful as a figure model.
First, let’s take a look at Steve Cook’s body measurements
- Height: 185.5 cm (6’ 1”); Weight: 205-215 lbs
- Chest: 45”; Waist: 34”
- Arm Size: 16.5”
Steve Cook’s bodybuilding workout routine
To promote better muscle growth, Steve Cook always changes up his workout routine every once in a while, so that means increasing rep range, volume and tempo variations. Each exercise plan last for two weeks only, however though he likes doing higher volume training all year round.
To develop dense and hard muscles during the offseason, he focuses on doing basic moves mixed in with some heavy compound exercise to add to the intensity.
Here is Steve Cook’s detailed workout plan.
Monday: Focus on Quads, Hamstrings, and Calves
- Leg Extensions
- 1-2 sets
- Reps range from 10-15 to failure
- Rest 1 min between the sets
- Machine Leg Press
- 1-2 sets
- Reps range from 10-12 to failure
- Rest 1 min between the sets
- Hack Squat with Machine
- 1-2 sets
- Reps range from 10-12 to failure
- Rest 1 min between the sets
- Seated Leg Curl
- 1 set
- Reps range from 10—12 to failure
- Rest 1 min between the sets
- Stiff-Legged Barbell Deadlift
- 1 set
- Reps range from 10-12 to failure
- Rest 1 min between the sets
- Calf Press with Leg Press Machine
- 1-3 sets
- Reps range from 10-12 to failure
- Rest 1 – 15 seconds between sets
- Seated Calf Raise
- 1 set
- Reps range from 6-10 to failure
- Rest 1 min between the sets
Tuesday: Chest, Abs, and Biceps
- Decline Barbell Bench Press
- 1 – 2 sets
- Reps range from 6 – 10 to failure
- Rest 1 min between sets
- Incline Dumbbell Press
- 1 set
- Reps rage from 8 – 12 to failure
- Rest 1 min between sets
- Dumbbell Flyes
- 1 – 2 sets
- Reps range from 6 – 10 to failure
- Rest 1 min between the sets
- Concentration Curls
- 1 set
- Reps range from 6 – 10 to failure
- Rest 1 min between the sets
- Hammer Curls
- 2 sets
- Reps range from 6 – 9 to failure
- Rest 1 min between the sets
- Barbell Curls
- 2 sets
- Reps range from 10 – 15 to failure
- Rest 1 min between the sets
- Knee Raise on Parallel Bars (superset with crunches below)
- 3 sets
- Reps continue to failure
- Crunches
- 3 sets
- Reps continue to failure
Superset
- Cable Crunch
- 3 sets
- Reps continue to failure
- Decline Reverse Crunch
- 3 sets
- Reps continue to failure
Wednesday: Cardio
- Jogging on Treadmill
- 3 sets
- Reps continue up to failure
Thursday: Focus on Back, Triceps, and Calves
- Straight-Arm Dumbbell Pullover
- 1 – 2 sets
- Reps range from 8 – 10 to failure
- Increase the weight in between the sets
- Close-Grip Front Pulldown
- 1 set
- Reps range from 8 – 12 to failure
- Rest 1 min between sets
- One-Arm Dumbbell Row
- 1 set
- Reps range from 8 – 10 to failure
- Rest 1 min between sets
- Seated Cable Rows
- 1 set
- Reps range from 10 – 12 to failure
- Rest 1 min between sets
- Barbell Deadlift
- 1 set
- Reps range from 8 – 12 to failure
- Rest 1 min between sets
- Triceps Pushdown
- 1 set
- Reps range from 8 – 10 to failure
- Rest 1 min between sets
- Cable Lying Triceps Extension
- 1 set
- Reps range from 8 – 10 to failure
- Rest 1 min between sets
- Seated Triceps Press
- 1 set
- Reps range from 8 – 12 to failure
- Rest 1 min between sets
- Calf Press on a Leg Press Machine
- 1 – 3 sets
- Reps range from 10 – 12 to failure
- Rest 10 – 15 seconds between the sets
- Seated Calf Raise
- 1 set
- Reps range from 6 – 10 to failure
- Rest 1 min between the sets
Friday: Focus on Delts, Traps, and Abs
- Dumbbell Shoulder Press
- 1 set
- Reps range from 6 – 8 up to failure
- Rest 1 min between the sets
- Side Lateral Raise
- 1 set
- Reps range from 8 – 10 up to failure
- Rest 1 min between sets
- Low Pulley Row to Neck
- 1 set
- Reps range from 6 – 8 to failure
- Rest 1 min between the sets
- Each arm
- Reverse Dumbbell Flyes
- 1 set
- Reps range from 8 – 10 to failure
- Barbell Shrug
- 1 – 2 sets
- Reps range from 8 – 10 to failure
- Use the desired weight
- Upright Barbell Row
- 1 – 2 sets
- Reps range from 8 – 12 to failure
- Use the desired weight
Superset
- Knee Raise on Parallel Bars
- 3 sets
- Reps continue up to failure
- Crunches
- 3 sets
- Reps continue up to failure
Superset
- Cable Crunch
- 3 sets
- Reps continue up to failure
- Decline Reverse Crunch
- 3 sets
- Reps continue up to failure
Saturday: Cardio
- Jogging on a Treadmill
What about Steve Cook’s diet?
To keep a body such as Steve Cook’s in check requires a consistent diet plan all year long, meanwhile keeping his level of protein within 250 – 300 grams and his fat level between 50 and 70 grams. However, during his offseason he regularly eats more fruit, dairy and carbs, although he extremely drops his carb intake before photo shoots or competitions.
He consumes about 6 – 7 meals per day, with the focus put on lean proteins such as chicken steak, fish and ground turkey, while also taking creatine, whey protein, casein, BCAA and multivitamins regularly.
Below we have Steve Cook’s diet plan.
1st Meal: Two eggs, eight egg whites, one serving of peppers, spinach, 60-80g oats
2nd Meal: Seven ounce of lean meat including turkey, chicken, and white fish, 70g carbs like sweet potato, brown rice, or Ezekiel bread
3rd Meal ( a.k.a. Post-Workout Shake): 40g protein powder, 50-100g waxy maize
4th Meal (An hour after post-workout shake): 7 oz of lean meat, 70-90g carbs like sweet potato, brown rice, and whole wheat pasta, one serving of vegetables
5th Meal: 7 oz lean meat, one serving of vegetables, 10-20g olive oil
6th Meal: Protein bar if and when he is at work
Meal 7: One and a half scoops of casein protein, 10-20g of almonds
