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

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Build Size and Get Shredded with Modern Physique!
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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)
+ 7 more exercises

BodyFit Plus

$3.99/month
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  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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)
+ 8 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Day 3: Cardio
1
Jogging-Treadmill
, to failure
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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)
+ 10 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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)
+ 8 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

Cay 6: Cardio
1
Jogging-Treadmill
, to failure
+ 1 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

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

Ben Creicos

Ben Creicos

Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential.

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