Steve Cook's Muscle Building Program

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

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

Steve Cook's Fitness Program
Watch The Video - 10:45

Muscle Building Regimen

Nutrition

Meal 1

Egg Whites 8


Whole Eggs 2


Veggies (Peppers, Spinach) 1 serving


Oats 60-80g


Meal 2

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


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


Meal 3: Post-Workout Shake

Protein Powder 40g


Waxy Maize Starch and Maltodextrin 50-100g


Meal 4
About an hour after my Post-Workout Shake

Lean Meat 7oz


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


Veggies 1 serving


Meal 5

Lean Meat 7oz


Veggies 1 serving


Healthy Fats (Almonds/Almond Butter, or Avocado, or Olive Oil) 10-20g


Meal 6

Wholly Oats Protein Bar 1 (if I'm at work) or the same as Meal 5


Meal 7

Casein Protein 1.5 scoops


Healthy Fats (Almonds/Almond Butter, or Avocado, or Olive Oil) 10-20g


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 warm up sets of 15 reps, 1 working set of 10-12 reps to failure, Increasing weight (1 min rest between sets)
Leg Extensions Leg Extensions

2

Leg Press

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets)
Leg Press Leg Press

3

Hack Squat

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets)
Hack Squat Hack Squat

4

Seated Leg Curl

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets)
Seated Leg Curl Seated Leg Curl

5

Stiff-Legged Barbell Deadlift

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired weight (1 min rest between sets)
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

6

Calf Press On The Leg Press Machine

1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec rest between sets)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

7

Seated Calf Raise

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Seated Calf Raise Seated Calf Raise

Day 2: Chest/Biceps/Abs
1

Decline Barbell Bench Press

2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Decline Barbell Bench Press Decline Barbell Bench Press

2

Incline Dumbbell Press

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Incline Dumbbell Press Incline Dumbbell Press

3

Dumbbell Flyes

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Dumbbell Flyes Dumbbell Flyes

4

Concentration Curls

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Concentration Curls Concentration Curls

5

Hammer Curls

2 working sets of 6-8 reps to failure, 1 min rest between sets
Hammer Curls Hammer Curls

6

Barbell Curl

2 working sets of 8-10 reps to failure, Desired weight (1 min rest between sets)
Barbell Curl Barbell Curl

Superset
7

Knee/Hip Raise On Parallel Bars

3 working sets to failure
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Crunches

3 working sets to failure
Crunches Crunches

Superset
8

Cable Crunch

3 sets to failure
Cable Crunch Cable Crunch

Decline Reverse Crunch

3 sets to failure
Decline Reverse Crunch Decline Reverse Crunch

Day 3: Cardio
Day 4: Back/Triceps/Calves
1

Straight-Arm Dumbbell Pullover

2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (increase weight between sets)
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

2

Close-Grip Front Lat Pulldown

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

3

One-Arm Dumbbell Row

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
One-Arm Dumbbell Row One-Arm Dumbbell Row

4

Seated Cable Rows

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Seated Cable Rows Seated Cable Rows

5

Barbell Deadlift

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Barbell Deadlift Barbell Deadlift

6

Triceps Pushdown

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Triceps Pushdown Triceps Pushdown

7

Cable Lying Triceps Extension

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Cable Lying Triceps Extension Cable Lying Triceps Extension

8

Seated Triceps Press

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Seated Triceps Press Seated Triceps Press

9

Calf Press On The Leg Press Machine

1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec rest between sets)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

10

Seated Calf Raise

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Seated Calf Raise Seated Calf Raise

Day 5: Delts/Traps/Abs
1

Dumbbell Shoulder Press

1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, Desired weight (1 min rest between sets)
Dumbbell Shoulder Press Dumbbell Shoulder Press

2

Side Lateral Raise

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight (1 min rest between sets)
Side Lateral Raise Side Lateral Raise

3

Low Pulley Row To Neck

1 set of 6-8 reps to failure, Each arm
Low Pulley Row To Neck Low Pulley Row To Neck

4

Reverse Flyes

1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight
Reverse Flyes Reverse Flyes

5

Barbell Shrug

1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure, Desired weight
Barbell Shrug Barbell Shrug

6

Upright Barbell Row

1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure, Desired weight
Upright Barbell Row Upright Barbell Row

Superset
7

Knee/Hip Raise On Parallel Bars

3 working sets to failure
Knee/Hip Raise On Parallel Bars Knee/Hip Raise On Parallel Bars

Crunches

3 working sets to failure
Crunches Crunches

Superset
8

Cable Crunch

3 sets to failure
Cable Crunch Cable Crunch

Decline Reverse Crunch

3 sets to failure
Decline Reverse Crunch Decline Reverse Crunch

Day 6: Cardio
Day 7: Repeat

Supplementation

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