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Steve Cook's Muscle Building Program

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Steve Cook

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
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.

I am constantly changing rep rage, rep tempo and volume to make sure the muscle is always being shocked into new growth.
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
  • Decline Barbell Bench Press Decline Barbell Bench Press 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)
  • Incline Dumbbell Press Incline Dumbbell Press 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)
  • Dumbbell Flyes Dumbbell Flyes 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)
  • Concentration Curls Concentration Curls 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)
  • Hammer Curls Hammer Curls Hammer Curls
    2 working sets of 6-8 reps to failure, 1 min rest between sets
  • Barbell Curl Barbell Curl Barbell Curl
    2 working sets of 8-10 reps to failure, Desired weight (1 min rest between sets)
Superset
Superset
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
  • Dumbbell Shoulder Press Dumbbell Shoulder Press 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)
  • Side Lateral Raise Side Lateral Raise 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)
  • Low Pulley Row To Neck Low Pulley Row To Neck Low Pulley Row To Neck
    1 set of 6-8 reps to failure, Each arm
  • Reverse Flyes Reverse Flyes Reverse Flyes
    1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weight
  • Barbell Shrug Barbell Shrug Barbell Shrug
    1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure, Desired weight
  • Upright Barbell Row Upright Barbell Row Upright Barbell Row
    1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure, Desired weight
Superset
Superset
Day 6: Cardio
Day 7: Repeat

Supplementation

Steve Cook's Personal Philosophy

Nutrition

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

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's Fitness Programs

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Joerobinson6226

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Joerobinson6226

What does it mean by "day 7: repeat" does it mean that on Sunday you start the program again or does it mean Sunday is rest or does it mean that Sunday is a repeat of a Cardio day? i'm very confused

May 26, 2013 7:15am | report
 
Joerobinson6226

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Joerobinson6226

What does it mean by "day 7: repeat" does it mean that on Sunday you start the program again or does it mean Sunday is rest or does it mean that Sunday is a repeat of a Cardio day? i'm very confused

May 26, 2013 7:16am | report
 
kushalsingh

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kushalsingh

Hi need your help ,
I am 25 years old ,weight 85 kg min. I am doing cardio 7 days a weak .and other exercise as per day including cardio 2hours daily , I need to know right diet as i am complete vegetarian. and want a perfect leaning upper shaped body , i had increased my weight in past so that i can make perfect body. can you help me with exercise sheduled
thanks

Sep 22, 2013 11:35am | report
 
kushalsingh

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kushalsingh

Hi need your help ,
I am 25 years old ,weight 85 kg min. I am doing cardio 7 days a weak .and other exercise as per day including cardio 2hours daily , I need to know right diet as i am complete vegetarian. and want a perfect leaning upper shaped body , i had increased my weight in past so that i can make perfect body. can you help me with exercise sheduled
thanks

Sep 22, 2013 11:35am | report
 
Rued

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Rued

How many calories does the above outlined diet amount to?

Apr 20, 2014 12:11pm | report
 
Showing 1 - 5 of 5 Comments

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