Steve Cook Workout Routine & Diet Plan

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 2, 2024
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Cook is one of those bodybuilders that has it all; impressive strength and a killer physique.

This figure model and IFBB pro is eager to share every bit of his daily routine and diet with his followers on social media.

But we decided to gather all essentials and bring you Steve Cook's workout plan, diet, and supplements in one place.

How It All Started

Steve Cook inside a gym

Idaho-born Steve Cook grew up loving sports, coached by his dad, a former athletic director.

Starting with football, he soon excelled in weightlifting, even earning a college scholarship.

An injury ended his football days, but he bounced back, dominating bodybuilding competitions and landing in the top ten at Mr. Olympia twice—a huge deal.

Now, he's rocking it as a social media star, personal trainer, and spokesperson in sunny California.

Steve Cook's Body Stats

  • Height: 185.5 cm (6’ 1”)
  • Weight: 205-215 lbs
  • Chest: 45”
  • Waist: 34”

Steve Cook Workout Routine

For Steve Cook, it's all about mixing and matching different exercises depending on your fitness goal.

Okay, but there are some tips and tricks that can help you train and look like Steve Cook.

So, let's see his combo of choice and what kind of exercise he does to get those kickass muscles and body.

shirtless Steve Cook carrying a barbell plate

Steve Cook's workout makes him hit the gym six days a week, out of which two full days are dedicated to cardio.

Cook's cardio days are similar to his weightlifting sessions. He starts with warm-ups, a light jog and tops it with some active stretches.

  • Mondays: Legs
  • Tuesdays: Chest, biceps and abs
  • Wednesdays: Cardio
  • Thursdays: Workout for back, triceps and calves
  • Fridays:  Workout for abs, delts and traps
  • Saturdays: Cardio

You May Also Like: Steve Cook Big Program PDF

Monday: Legs

man using a leg press machine inside a gym

Don't skip your leg routine if you want to be strong enough for other exercises. Within this workout routine, Steve Cook performs 7 exercises with a total of 10 to 15 reps.

When I tried Steve's leg routine, those 7 exercises really pushed my limits, just like they do for him.

  • Leg extension - warm-up: 2 sets x 15 reps
  • Leg press - 2 sets x 10-12 reps (desired weight and 1 min rest between sets)
  • Hack squat - 2 sets x 10-12 reps
  • Seated leg curl - 1 set x 10-12 reps (desired weight and 1 min rest between sets)
  • Stiff-legged barbell deadlift - 1 set x 10-12 reps
  • Calf press using the leg press machine - 1 set x 10-12 reps
  • Seated calf raise - 1 set x 10-12 reps

Tuesday: Chest, Biceps and Abs

shirtless man doing chest dips in a park

Many people assume that only doing the bench press is good enough for chest size increase, but Steve is aware that there are many other movements involved in this popular exercise.

Steve Cook's program for building an impressive chest consists of 6 exercises:

  • Incline cable fly - 5 sets x 12-14 reps
  • Smith machine incline bench press - 3 sets x 8-10 reps
  • Isolateral dumbbell bench press - 3 sets x 8-12 reps
  • Chest dip - 3 sets with 1 min rest
  • Landmine barbell press - 3 sets with 1 min rest
  • Decline push-ups - 3 sets with 1 min rest


After he's finished with chest, he blasts his biceps with these 3 exercises:

  • Incline Dumbbell Curl  - 4 sets x 8-12 reps
  • Standing Barbell Curl - 4 sets, 8-12 reps
  • Seated Cable Curl - 4 sets, 8-12 reps

For abs, he's doing 4 sets of crunches until failure.

Thursday: Back, Triceps and Calves

bodybuilder practicing barbell shrugs in a gym

Steve advises changing your back routine often enough to involve all the muscles.

He uses this simple workout plan to build a thick and wide back:

  • Dumbbell bent-over row - 4 sets x 8-12 reps
  • Barbell deadlift - 4 sets x 8-10 reps
  • Close grip seated lat pulldown - 4 sets x 8-12 reps
  • Bending rope lat pulldown - 4 sets x 8-12 reps
  • Seated wide grip cable row - 4 sets x 8-12 reps

For triceps, he's doing only these two exercises:

  • Cable rope pulldown - 8 sets x 8-12 reps
  • Cable incline triceps extension - 4 sets, 8-12 reps

He finishes his workout session with calves:

  • Calf press using the leg press machine - 1 set x 10-12 reps
  • Seated calf raise - 1 set x 10-12 reps

Friday: Delts, Traps, and Abs

man in a reverse pec deck position

The Friday's workout involves 7 exercises with 1 min between sets for shoulders.

I gave Steve's Friday shoulder routine a go, and these 7 exercises are as intense as they sound.

  • Standing overhead barbell press - 4 sets x 8-12 reps
  • Single arm dumbbell press superset with Cuban press - 4x8
  • 3 single arm upright row superset with incline facing lateral raise - 4 x 8
  • Rear delt dumbbell fly - 4 x 8-12
  • Cable standing lateral raise - x 8-12
  • Single arm cable shrug - 4 sets x 10 reps
  • Reverse pec deck machine - 4 sets x 8-12 reps
  • Behind-the-back barbell shrug - 4 sets x 8-12 reps

For abs, he does 3 supersets to failure:

  • Cable ab crunches: 3 sets to failure
  • Hanging leg raises: 3 sets to failure

He doesn't stick to the same routine. Instead, he focuses on mixing exercise, so he switches between his workout routines every two weeks.

"I don't think just one specific routine works the best. I am constantly changing my rep range, rep tempo, and volume to make sure the muscle is always being shocked into new growth."

Cook likes doing higher volume training throughout the year. He focuses on performing basic moves combined with heavy compound exercises for developing hard muscles during the offseason.

And sure enough, it's showing on those brag-worthy biceps and triceps.

Steve Cook's Diet Plan

stack of lettuce, and a freshly cooked tilapia

When it comes to his diet, Steve Cook tracks all of his macros. He keeps his fats around 50-70 g and eats between 250-300 g of protein a day.

The amount of carbs will vary depending on whether he is in training or not.

Steve Cook - Diet for Building Muscle

  • Meal 1: Two whole eggs and eight egg whites, 1 cup peppers, 1 cup spinach added to an omelet. Two packets of oat bran with almond milk and cinnamon.
  • Meal 2: (Pre-workout) 8 oz. 1 cup greens and tilapia or other white fish, 1 cup brown rice, or 7 oz. sweet potato.
  • Meal 3: (Post-workout) 3/4 scoop whey protein, 45 mins later 1 cup greens, 4 oz. chicken, 1 cup brown rice, or 7 oz. sweet potato.
  • Meal 4: Shake- 1.5 scoops Optimum Nutrition whey protein, low-fat string cheese, one apple, and 14g almonds.
  • Meal 5: 8 oz. beef sirloin, 2 rice cakes, some veggies, usually greens.
  • Meal 6: Fish or ground turkey with olive oil and greens.

His go-to snacks are almond butter, shake, or/and a post-workout protein bar.

His Diet Principle

body view of a shirtless man measuring his waist

The diet Steve sticks to is based on a consistent meal plan throughout the year, keeping his fat level between 50 and 70 grams and protein level within 250-300 grams.

He takes more fruits, dairy, and carbs during the off-season but drops his carb intake before photoshoots or competitions.

In his diet plan, Steve relies on lean meat such as chicken steak, fish, beef jerky, and ground turkey.

"It took some time to learn the nutritional side of bodybuilding, but I found I enjoyed eating clean."

In one of his YouTube videos titled "Abs are Created in the Kitchen," Cook detailed his nutrition for building lean muscle while keeping the body fat down.

Keeping track of your macro and micronutrients is crucial, especially if you're just starting out:


His Diet Advice

What to avoid:

  • Fast food
  • Sugary drinks and sweets,
  • Anything loaded with additives

Foods to eat: 

  • Complex carbs
  • Vegetables
  • Lean meat
  • Healthy fats (e.g., Olive oil, avocado, etc.)
  • Plenty of water


pre-workout supplements on the table

For additional nutrients that boost the lean muscle growth and supports recovery, Steve relies on:

Need more tips? Stay updated on Steve Cook diet plan and workout by following him on social media.


How Often Does Steve Cook Work Out Each Week?

Steve Cook usually works out 5 to 6 days per week, dividing his routine into different muscle groups per day. This allows for focused training and adequate recovery time for each muscle group.

Does Steve Cook Incorporate Cardio Into His Fitness Regimen?

Yes, Steve Cook includes cardio in his fitness regimen. He often integrates HIIT (High-Intensity Interval Training) sessions to boost endurance and burn fat, balancing it with his weightlifting routines.

Does Steve Cook Follow Any Specific Dietary Restrictions?

While Steve Cook does not strictly adhere to specific dietary restrictions, he focuses on clean eating. He limits processed foods, sugars, and unhealthy fats, opting instead for nutrient-dense, natural foods that align with his fitness goals.

Was this article helpful?

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

You May Also Like

Is Steve Cook On Steroids or Natty (Telltale Signs) Featured Image
By Benedict Ang, CPT, PN1-NC 2 months ago
Is Steve Cook On Steroids or Natty? (Telltale Signs)
Your guide to Steve Reeves body care routine
By Benedict Ang, CPT, PN1-NC 4 months ago
Steve Reeves Workout Routine, Diet Plan & Supplements
your guide to Ariana Grande's body care routine
By Lisa Lorraine Taylor, BSc, CPT 2 months ago
Ariana Grande's Workout Routine, Diet Plan & Supplements
Jeff Cavaliere_s Workout Routine, Diet Plan & Supplements Featured Image
By James Cunningham, BSc, CPT 2 months ago
Jeff Cavaliere's Workout Routine, Diet Plan & Supplements
Your guide to Kelly Ripa's body care routine
By Lisa Lorraine Taylor, BSc, CPT 3 months ago
Kelly Ripa Workout Routine & Diet Plan
your guide to Lucy Hale body care routine
By Lisa Lorraine Taylor, BSc, CPT 2 months ago
Lucy Hale's Workout Routine & Diet Plan

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.