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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.

Steve Cook's Muscle Building Program
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
1 set, 10-12 reps (warm-up)
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
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

Supplementation

What I Use

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

Contributing Writer

Bodybuilding.com

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