Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 29, 2021

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

This Idaho-born bodybuilder and fitness model has been enthusiastic about sport from an early age.

His father was an athletic director and later became Steve's coach.

Steve Cook started with football, later moving on to lifting weights, and by high school, he was setting records.

His love of weightlifting and hours spent in the weight room won him a college scholarship.

He went on to play college football, but after an injury cut his football career short, he returned to the gym and soon started winning bodybuilding competitions.

Steve Cook was placed in the top ten in the Mr. Olympia competitions twice, which is no small feat.

He is also a social media influencer, personal trainer, and spokesperson for the fitness website Bodybuilding.com currently based in 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;

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.

  • 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

Thuesday: 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:

  • 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. [1]

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:

youtube

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

Supplements

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.

Do You Think You Can Train Like Steve Cook?

Years of hard work, unceasing drive, and motivation positioned Steve Cook at the very top of the bodybuilding industry, and it doesn't look like he's going to give up pushing for greater goals.

Do you think you got what it takes to follow through with this workout routine? Tell us about it in the comments below.


References:

  1. https://fitnessclone.com/steve-cook-workout-diet/

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