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Steve Cook's Muscle Building Program

Bodybuilding.com
July 25, 2019 • 3 min read

Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts,
meal plans, motivation-you'll find it all here!

Training With Steve Cook

Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts,
meal plans, motivation-you'll find it all here!

Build Size and Get Shredded with Modern Physique!

Build muscle and burn fat with Steve Cook's 8-week
 fitness plan by joining Bodybuilding.com All Access and
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Muscle Building Regimen

Nutrition

Meal 1

Egg Whites 8

Eggs 2

Vegetables (Peppers, Spinach) 1 serving

Oats (Peppers, Spinach) 60-80 g

Meal 2

Lean Meat (White Fish, Chicken, Turkey, Lean Steak) 7 oz

Carbs (Brown Rice, Sweet Potato, or Ezekiel Bread) 70 g

Meal 3: Post-Workout Shake

Protein Powder 40 g
 Waxy Maize 50-100 g

Meal 4 About an hour after my post-workout shake

Lean Meat 7 oz

Carbs (Whole Wheat Pasta, Brown Rice, Sweet Potato) 70-90 g

Vegetables 1 serving

Meal 5

Lean Meat 7 oz

Vegetables 1 serving

Olive Oil 10-20 g

Meal 6

Protein Bar (If I'm at work, or the same as meal 5)

Meal 7

Casein Protein 1.5 scoops

Almonds 10-20 g

Training
I don't think just one workout works the best. I am constantly changing rep rage, rep
tempo and volume to make sure the muscle is always being shocked into new growth.

In the off season I try to focus on the basics and doing heavy compound movements to
build that dense hard muscle.

I feel like this gives me the best bang for my buck. I like Dorian Yates routine, I really
like FST7, and even some Arnold type workouts with a lot of sets and reps.
Day 1: Quads/Hams/Calves

1 Leg Extensions

2 sets, 15 reps (warm-ups)

1 set, 10-12 reps to failure, increasing weight (1 min rest

between sets)

2 Leg Press

2 sets, 10-12 reps (warm-up)

1 set, 10-12 reps to failure, desired weight (1 min rest

between sets)
 3 Hack Squat

2 sets, 10-12 reps (warm-up)

1 set, 10-12 reps to failure, desired weight (1 min rest

between sets)

4 Seated Leg Curl

1 set, 10-12 reps (warm-up)

1 set, 10-12 reps to failure, desired weight (1 min rest

between sets)

5 Stiff-Legged Barbell Deadlift

1 set, 10-12 reps (warm-up)

1 set, 10-12 reps to failure, desired weight (1 min rest

between sets)

6 Calf Press On The Leg Press Machine

1 set, 10-12 reps (warm-up)

3 sets, rest-pause to failure, desired weight (10-15 sec rest

between sets)

7 Seated Calf Raise

1 set, 10-12 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

Day 2: Chest/Biceps/Abs
1 Decline Barbell Bench Press

2 sets, 10-12 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

2 Incline Dumbbell Press

1 set, 10-12 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

3 Dumbbell Flyes

1 set, 10-12 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

4 Concentration Curls
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1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

5 Hammer Curls

2 sets, 6-8 reps to failure (1 min rest between sets)

6 Barbell Curl

2 sets, 8-10 reps to failure, desired weight (1 min rest

between sets)
 7 Superset
Knee/Hip Raise On Parallel Bars

3 sets, to failure

Crunches

3 sets, to failure

8 Superset
Cable Crunch

3 sets, to failure

Decline Reverse Crunch

3 sets, to failure

Day 3: Cardio

1 Jogging-Treadmill

, to failure

Day 4: Back/Triceps/Calves

1 Straight-Arm Dumbbell Pullover

2 sets, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (increase weight

between sets)
2 Close-Grip Front Lat Pulldown

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

3 One-Arm Dumbbell Row

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

4 Seated Cable Rows

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

5 Barbell Deadlift

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

6 Triceps Pushdown

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

7 Cable Lying Triceps Extension

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)
 8 Seated Triceps Press

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)

9 Calf Press On The Leg Press Machine

1 set, 10-12 reps (warm-up)

3 sets, rest-pause to failure, desired weight (10-15 sec rest

between sets)

10 Seated Calf Raise

1 set, 10-12 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

Day 5: Delts/Traps/Abs

1 Dumbbell Shoulder Press

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps (warm-up)

1 set, 6-8 reps to failure, desired weight (1 min rest

between sets)

2 Side Lateral Raise

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight (1 min rest

between sets)
3 Low Pulley Row To Neck

1 set, 6-8 reps to failure, each arm

4 Reverse Flyes

1 set, 10-12 reps (warm-up)

1 set, 8-10 reps to failure, desired weight

5 Barbell Shrug

1 set, 12-15 reps (warm-up)

2 sets, 8-10 reps to failure, desired weight

6 Upright Barbell Row

1 set, 12 reps (warm-up)

2 sets, 8-10 reps to failure, desired weight

7 Superset
Knee/Hip Raise On Parallel Bars

3 sets, to failure

Crunches

3 sets, to failure
 8 Superset
Cable Crunch

3 sets, to failure

Decline Reverse Crunch

3 sets, to failure

Cay 6: Cardio

1 Jogging-Treadmill

, to failure

Supplementation

What I Use

OPTI-MEN MULTIVITAMIN
ON BCAAS
ON GLUTAMINE
ON HMB
ON CREATINE
ON FISH OIL
ON PROTEIN POWDER 100% GOLD STANDARD, HYDROWHEY & CASEIN
BETA ALANINE
ON AMIN.O. ENERGY
GREEN TEA
ON ZMA
ON NITRIC BOOST
ON GLYCOMAIZE
Steve Cook's Personal Philosophy

Nutrition

Nutrition is the most important aspect when it comes to being healthy and in shape. By
eating lean protein, complex carbs, veggies and healthy fats you will provide your body
and mind with the proper nutrients it needs.

By staying away from fast foods, sugary sweets, and anything with hydrogenated oils,
you look and feel better.

Training

Motivation is key! My Motivation comes from a deep love for weights and to see how
far I can push myself everyday in the weight room. I want to be the best I can
genetically be. As healthy and as strong and lean as possible.

I sometimes have to remind myself not to overdo it. As I've gotten older I realized how
important recovery is. Ultimately I want to be the next Steve Reeves.

I want a body that is appealing to the masses. My goal is to have the perfect balance of
size, shape and symmetry.
Supplementation

While good quality supplements can make a difference (especially when dieting) they
aren't an excuse to have poor nutrition and sleep habits.

By taking the right supplements for your goals and in the right amount, one can achieve
results faster than without supplementing. It's important to know exactly what you are
putting into your body.

Follow the instructions...just because some is good doesn't mean more is better!

Steve Cook Fitness 360

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ABOUT THE AUTHOR

Bodybuilding.Com

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physique athletes in the world today.

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Workout

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164 COMMENTS

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Comments

dabeerjee (Dabeer Haider)

I wish i could get to his whole supplements stack and become like a beast. :)

August 12th, 2017 • Report • Reply

johnjohnz (john john)

let's give a try!

October 22nd, 2013 • Report • Reply

mattsmith16 (Matt Smith)

I am not overweight at all but want to gain mass, day 3 is cardio day, but i am unsure as to how long
cardio workout should be if I keep it at a medium pace on the treadmill? any advice anyone. I am trying
to build mass here, but sculpt that 6 pack at the same time!

August 26th, 2013 • Report • Reply

danugg414
Did anyone else notice this looks almost exactly like the blood and guts trainer?

August 14th, 2013 • Report • Reply

mdollwvu (Matthew Doll)

working on this now. love the gains so far!

August 1st, 2013 • Report • Reply

shbenami
How long shall I follow this program?? 12 weeks?!

July 20th, 2013 • Report • Reply

1redbuster (Hussain Mohammed)
1 week in, and what an awesome week it was!

July 14th, 2013 • Report • Reply

kamyarayat (kamyar)
I don't understand,
why is there a barbel deadlift in Back/Triceps day ??

July 7th, 2013 • Report • Reply

Walkerbelliston (Walker)
Deadlifts are one of the best back exercises. It of course incorporates legs as well.

August 27th, 2017 • Report

DanielKilgore (Danny Kilgore)

god i hope this works... alrighty cap'n lets get it on...

July 5th, 2013 • Report • Reply

izziffa (ziffa)
Is it ok if you dont take supplements? I hate chemicals! Any help is appreciated

May 10th, 2013 • Report • Reply

Show More Comments

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