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Steve Cook Muscle Building Program

Steve Cook 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!
by Fitness 360 Mar 07, 2012

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:

Meal 2:

Meal 3: Post-Workout Shake

Meal 4:


About an hour after my Post-Workout Shake I have a solid meal of:

Meal 5:

Meal 6:

Meal 7:

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
  • Leg Extensions Leg Extensions

    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 Press Leg Press

    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)
  • Hack Squat Hack Squat

    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)
  • Seated Leg Curl Seated Leg Curl

    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)
  • Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

    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)
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    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)
  • Seated Calf Raise Seated Calf Raise

    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)
Day 2: Chest/Biceps/Abs
Day 3: Cardio
Day 4: Back/Triceps/Calves
  • Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

    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)
  • Close-Grip Front Lat Pulldown Close-Grip Front Lat Pulldown

    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)
  • One-Arm Dumbbell Row One-Arm Dumbbell Row

    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)
  • Seated Cable Rows Seated Cable Rows

    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)
  • Barbell Deadlift Barbell Deadlift

    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)
  • Triceps Pushdown Triceps Pushdown

    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)
  • Cable Lying Triceps Extension Cable Lying Triceps Extension

    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)
  • Seated Triceps Press Seated Triceps Press

    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)
  • Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

    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)
  • Seated Calf Raise Seated Calf Raise

    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)
Day 5: Delts/Traps/Abs
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!


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Comments

Showing 1 - 25 of 92 Comments

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venanciobraga

Rep Power: 10

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venanciobraga

Lets do it.

Article Rated:
10
Nov 30, 2011 10:04am | report
polancolr

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polancolr

Thanks for the tips man!

Dec 4, 2011 2:18pm | report
IBra7

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IBra7

Looks great !!

Dec 12, 2011 1:42pm | report
pdean259

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pdean259

Great nutrition would like some more ideas on meals and when is best to eat them

Dec 12, 2011 8:43pm | report
mbuchoff

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mbuchoff

What's the difference between "increasing weight" and "desired weight", since the goal either way is to choose a weight to work out to failure?

Also, Day 7: Repeat. Does that mean we start over at day 1 or do we take day 7 off and then do day 1 on day 8?

Dec 13, 2011 12:08pm | report
Pix80

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Pix80

Did you get a reply ?

May 26, 2012 4:47pm | report
Knussbaum1

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Knussbaum1

Looking forward to these workouts. Thanks!

Dec 18, 2011 6:14pm | report
jeromeortiz

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jeromeortiz

good tips...lets get it on...

Dec 19, 2011 12:02pm | report
yancyyst

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yancyyst

Are you sure doing chest once a week is going to get me really big because i heard i need 2 days to get good results on my chest

Dec 20, 2011 3:33am | report
LiftStrong21

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LiftStrong21

Your actually better off with 1 hard day, you should never train chest more than five times a month. This is if you are trying to gain size, if you are cutting twice a week is great. Mean one heavy and one endurance day. If you lift really heavy your really breaking down the muscle fibers, and will benefit from taking rest to grow back.

Dec 21, 2011 6:33am | report
LiftStrong21

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LiftStrong21

meaning*

Dec 21, 2011 6:34am | report
Tonygreens

Rep Power: 10

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Tonygreens

Ive been looking so long for a plan, am looking to build mass and muscle and this work out seems so great but never tried it so does anyone know if this work out will get me there?

Dec 30, 2011 6:29pm | report
DopeManNikes

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DopeManNikes

It all depends on what you put into it.

Dec 31, 2011 7:49pm | report
yancyyst

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yancyyst

ok thanks i think ima just do once a week i guess its better quality than quantity .....

Jan 7, 2012 11:40pm | report
sexxiitonio

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sexxiitonio

Going to try this.

Jan 24, 2012 8:17am | report
tprochnow

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tprochnow

You want at least 72 hours for full recovery especially for muscle hypertrophy.

Mar 21, 2012 7:23am | report
leonoffice20

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leonoffice20

I was a little skeptical about it not being enough of a chest workout, but it is. just increase your tempo, add more weights

Mar 21, 2012 12:26pm | report
vhahan

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vhahan

thanks

Dec 20, 2011 5:00am | report
zuber21886

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zuber21886

which is the better program, this program of Steve cook or the one previously recommended in Male 20-39 Muscle Building Training program of Kris gethin?

Dec 22, 2011 1:19am | report
spokesdude

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spokesdude

I would be interested in seeing a reply to this.

Dec 27, 2011 11:30am | report
ajlurgio87

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ajlurgio87

I would like an answer too!! Really having difficulty between doing this for 6 weeks followed by Steve's cutting program, or doing the 12 week program!

Jan 4, 2012 3:17pm | report
yancyyst

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yancyyst

im waiting for my nearby gym to open in 1 month so i guess ima start with Dorian Yates program it actually looks pretty good to gain muscle

Jan 7, 2012 11:42pm | report
tprochnow

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tprochnow

I can't really see the other workout but it definitly looks more in depth. Plus this workout is primarily for muscle building while the Kris Gethin workout looks like a transformation program. It really depends on your goals and what you want in a program.

Mar 21, 2012 7:27am | report
edenlgx

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edenlgx

Looking forward to following this program, just one prob, when do I eat what? I like to workout before I go to work, 5AM. Very difficult to keep the flow going if I do it in the afternoon.

Dec 27, 2011 7:39am | report
rylil10

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rylil10

i want a mass building day to day diet please

Dec 27, 2011 12:08pm | report
Showing 1 - 25 of 92 Comments

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