Are you a fitness enthusiast looking to step up your workout routine and gain muscle in the process? Have you ever heard of Steve Cook?
Steve Cook is an IFBB Professional Bodybuilder and Fitness Vlogger based in California. A professional bodybuilder and one of the leading figures in the fitness industry, Steve Cook has been known to follow a strict diet, exercise program, and lifestyle. Besides his physique, he’s gained an impressive following of fans and supporters due to his honest approach to diet, nutrition, and training.
If you’re looking for new ways to build muscle and stay motivated on your journey, you may wonder what Steve Cook’s workout routine entails. Here we will uncover all the details of this superstar trainer’s methodology so that you too, can benefit from his success.
Contents
A Glance At Steve Cook’s Life
Steve Cook is a well-known fitness personality and bodybuilder who was born on December 10, 1984, in Boise, Idaho. He grew up playing sports and developed an interest in weightlifting at a young age. Cook attended Dixie State University in Utah, where he studied Integrated Studies and played football as a wide receiver.
After graduating from college, Cook turned his focus to bodybuilding and began competing in amateur competitions. He quickly rose through the ranks and won several notable competitions, including the NPC Bodybuilding Championships and the Arnold Classic.
Besides his success as a bodybuilder, Cook has also made a name for himself as a fitness personality and social media influencer. He has a popular YouTube channel with over 1 million subscribers, where he shares workout tips, nutrition advice, and motivational content.
Throughout his career, Cook has been recognized for his dedication to fitness and for his unique approach to training. Cook is also a successful entrepreneur and has launched several fitness-related businesses, including a supplement company called Swoldier Nation and a fitness app called Fitness Culture.
He is known for his emphasis on progressive overload, compound movements, high-volume training, and rest and recovery.
Cook continues to inspire and motivate fitness enthusiasts around the world through his social media channels and business ventures.
Workout Fundamentals
“I don’t think just one specific routine works the best. I am constantly changing my rep range, rep tempo, and volume to make sure the muscle is always being shocked into new growth.”
His workout fundamentals focus on building a well-rounded physique that includes muscle mass, strength, and aesthetics. Here are some of his workout fundamentals:
Progressive Overload: Progressive overload is the cornerstone of Steve Cook’s training philosophy. It involves gradually increasing the weight, reps, or sets of an exercise to stimulate muscle growth and strength.
Compound Exercises: Steve Cook emphasizes compound exercises such as squats, deadlifts, bench presses, and pull-ups, which involve multiple muscle groups and allow you to lift heavier weights and build more muscle.
Hypertrophy Training: Steve Cook’s workouts are designed to promote muscle hypertrophy or growth, with a focus on higher volume and moderate to heavy weights.
Frequency: Steve Cook recommends training each muscle group at least twice a week to maximize muscle growth and recovery.
Nutrition: Steve Cook emphasizes the importance of nutrition for building a great physique. He recommends a diet that is high in protein, moderate in carbohydrates, and low in fat, along with adequate hydration.
Rest and Recovery: Steve Cook recommends taking adequate rest and recovery time between workouts to allow the muscles to recover and grow.
Workout Routine
Here is an example of a Steve Cook workout routine:
Day 1: Chest And Triceps
- Bench Press – 3 sets of 6-8 reps
- Incline Dumbbell Press – 3 sets of 8-10 reps
- Cable Fly – 3 sets of 10-12 reps
- Tricep Pushdown – 3 sets of 10-12 reps
- Overhead Tricep Extension – 3 sets of 10-12 reps
- Skull crushers – 3 sets of 10-12 reps
Day 2: Back And Biceps
- Deadlift – 3 sets of 6-8 reps
- Bent Over Rows – 3 sets of 8-10 reps
- Pull-Ups – 3 sets of 10-12 reps
- Barbell Curls – 3 sets of 10-12 reps
- Hammer Curls – 3 sets of 10-12 reps
- Preacher Curls – 3 sets of 10-12 reps
Day 3: Legs And Shoulders
- Squats – 3 sets of 6-8 reps
- Leg Press – 3 sets of 8-10 reps
- Leg Extension – 3 sets of 10-12 reps
- Dumbbell Lunges – 3 sets of 10-12 reps
- Seated Dumbbell Shoulder Press – 3 sets of 10-12 reps
- Lateral Raises – 3 sets of 10-12 reps
Day 4: Arms And Abs
- Close-Grip Bench Press – 3 sets of 6-8 reps
- Cable Curls – 3 sets of 8-10 reps
- Skullcrushers – 3 sets of 10-12 reps
- Hammer Curls – 3 sets of 10-12 reps
- Cable Crunches – 3 sets of 10-12 reps
- Hanging Leg Raises – 3 sets of 10-12 reps
Day 6: Shoulders And Chest
- Incline Bench Press – 3 sets of 6-8 reps
- Dumbbell Shoulder Press – 3 sets of 8-10 reps
- Cable Fly – 3 sets of 10-12 reps
- Seated Lateral Raises – 3 sets of 10-12 reps
- Front Raises – 3 sets of 10-12 reps
- Day 7: Rest and Recovery
Note: This is just an example of a Steve Cook workout routine and should be adjusted to fit your individual needs and goals. Cook emphasizes the importance of rest and recovery and recommends taking rest days to allow your muscles to recover and grow.
Steve Cook Diet Preferences
As a bodybuilder, Steve Cook requires a high-protein diet to support muscle growth and recovery. However, the specific amount of protein he consumes may vary depending on factors such as his body weight, activity level, and training goals.
A general guideline for protein intake among bodybuilders is to consume between 1.6 to 2.2 grams of protein per kilogram of body weight per day. For a person like Cook who weighs around 200 pounds (91 kilograms), this would translate to a daily protein intake of approximately 145 to 200 grams.
While it’s possible that Cook consumes up to 300 grams of protein per day, it’s important to note that excessive protein intake may not necessarily lead to greater muscle gains. The body can only absorb and utilize a certain amount of protein at a time, and excess protein may be stored as fat or eliminated as waste.
In addition to protein, Cook likely consumes a balanced diet that includes carbohydrates, healthy fats, and a variety of fruits and vegetables to support his overall health and fitness goals. He may also use supplements such as protein powders, creatine, and pre-workout formulas to enhance his performance and recovery.
However, it’s important to note that supplements should not be used as a substitute for a healthy diet and proper training.
Daily Diet Plan
Steve Cook’s diet plan is designed to support his intense workout routine and help him build and maintain lean muscle mass. Here’s a breakdown of his daily meal plan:
Meal 1:
- Omelet
- Two whole eggs
- Eight egg whites
- 1 cup of peppers
- 1 cup of spinach
- Two packets of oat bran with almond milk and cinnamon
This meal provides Cook with a good balance of protein, healthy fats, and carbohydrates to start his day. The eggs and egg whites provide high-quality protein, while the vegetables and oat bran add fiber, vitamins, and minerals.
Meal 2: Pre-Workout
- 8 oz. tilapia or other white fish
- 1 cup greens
- 1 cup brown rice or 7 oz. sweet potato
This meal is designed to provide Cook with sustained energy for his workout. The fish provides protein and healthy fats, while the brown rice or sweet potato provides complex carbohydrates to fuel his muscles.
Meal 3: Post-Workout
- 3/4 scoop whey protein
- 1 cup greens
- 4 oz. chicken
- 1 cup brown rice or 7 oz. sweet potato
This meal is intended to help Cook recover and repair his muscles after his workout. The whey protein provides fast-acting protein to kick-start muscle recovery, while the chicken, greens, and brown rice or sweet potato provide additional protein and carbohydrates to support recovery and growth.
Meal 4: Snack
- 1.5 scoops Optimum Nutrition whey protein
- Low-fat string cheese
- One apple
- 14g almonds
This snack provides Cook with additional protein and healthy fats to keep him satisfied between meals. The apple and almonds provide fiber and essential vitamins and minerals.
Meal 5: Dinner
- 8 oz. beef sirloin
- Two rice cakes
- Greens
This meal provides Cook with a high-quality protein source from beef sirloin, while the rice cakes and greens provide carbohydrates and fiber to keep him full and satisfied.
Meal 6: Before Bed
- Fish or ground turkey
- Olive oil
- Greens
This meal is designed to provide Cook with slow-digesting protein to support muscle recovery and growth overnight. The olive oil provides healthy fats, while the greens add fiber and essential vitamins and minerals.
Overall, Steve Cook’s diet plan is high in protein and balanced with healthy fats and carbohydrates to support his intense training and muscle-building goals.
Wrapping Up
Steve Cook’s workout routine emphasizes compound exercises, constant change, and smart workout splits. He utilizes a well-rounded approach to his workouts so he can build strength and muscle mass while staying healthy and injury-free throughout his training. As a result, Steve has been able to become one of the best bodybuilders in the world today. We hope that by looking at how Steve approaches his workouts, you can apply many of his principles to your training routine and achieve similar results.
