Steve Cook MUSCLE BUILDING PROGRAM *must read*

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!

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

Muscle Building Regimen

Nutrition

Meal 1:

• 8 Egg Whites
• 2 Whole Eggs
• 1 serving Veggies (Peppers, Spinach)
• 60-80g Oats

Meal 2:

• 7 oz lean Protein (White Fish, Chicken, Turkey, Lean Steak)
• 70g Carbs (Brown Rice, Sweet Potato or Ezekiel Bread)

Meal 3: Post-Workout Shake

• 40g Protein
• 50-100g Carbs in the form of Waxy Maize Starch and Maltodextrin

Meal 4:

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

• 7 oz of Lean Meat
• 70-90g of Complex Carbs (Whole Wheat Pasta, Brown Rice,Sweet Potato)
• 1 serving Veggies

Meal 5:

• 7oz Lean Meat
• 1 serving Veggies
• 10-20g of Healthy Fats (Almond/Almond Butter, or Avocado, orOlive Oil)

Meal 6:

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

Meal 7:

• 1.5 scoops of Casein Protein
• 10-20g of Healthy Fats (Almond/Almond Butter, or Avocado, orOlive Oil)

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

EXERCISE 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)

EXERCISE 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)

EXERCISE 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)

EXERCISE 4

 Seated Hamstring 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)

EXERCISE 5

 Stiff-Legged 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)

EXERCISE 6

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

EXERCISE 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)

Get A Printable Log Of Day 1.

Printable Page PDF Document

Day 2: Chest/Biceps/Abs

EXERCISE 1

 Decline 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)

EXERCISE 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)

EXERCISE 3

 Flat Bench 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)

EXERCISE 4

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

EXERCISE 5

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

EXERCISE 6

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

SUPERSET 1

 Knee Ups
3 working sets to failure 

 Crunches
3 working sets to failure 

SUPERSET 2

 Cable Crunch
3 sets to failure 

 Decline Reverse Crunch
3 sets to failure 

Get A Printable Log Of Day 2.

Printable Page PDF Document

Day 3: Cardio

CARDIO

 Cardio Only

Day 4: Back/Triceps/Calves

EXERCISE 1

 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)

EXERCISE 2

 Close-Grip 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)

EXERCISE 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)

EXERCISE 4

 Wide Grip Cable 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)

EXERCISE 5

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

EXERCISE 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)

EXERCISE 7

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

EXERCISE 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)

EXERCISE 9

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

EXERCISE 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)

Get A Printable Log Of Day 4.

Printable Page PDF Document

Day 5: Delts/Traps/Abs

EXERCISE 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)

EXERCISE 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)

EXERCISE 3

 Low Pulley Delt Raise
1 set of 6-8 reps to failure 
Each arm

EXERCISE 4

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

EXERCISE 5

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

EXERCISE 6

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

SUPERSET 1

 Knee Ups
3 working sets to failure 

 Crunches
3 working sets to failure 

SUPERSET 2

 Cable Crunch
3 sets to failure 

 Decline Reverse Crunch
3 sets to failure 

Get A Printable Log Of Day 5.

Printable Page PDF Document

Day 6: Cardio

CARDIO

 Cardio Only

Day 7: Repeat

Supplementation

What I Use:

• Opti-men (Multivitamin)
• ON BCAAS
• ON Glutamine
• ON HMB
• ON Creatine
• ON Fish Oil
• ON Protein Powder (100% Gold Standard, Hydrowhey &Casein)
• Beta Alanine
• ON AmiN.O. Energy
• Green Tea
• ON ZMA
• ON Nitric Boost
• ON Gylcomaize

How I Use Them:

I always follow the instructions on the product. Most stuff is either morning, pre/post workout, and/or at night.

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!