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Steve Cook's Muscle Building Program
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July 25, 2019 • 3 min read
Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts,
meal plans, motivation-you'll find it all here!
Training With Steve Cook
Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts,
meal plans, motivation-you'll find it all here!
Build Size and Get Shredded with Modern Physique!
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fitness plan by joining [Link] All Access and
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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.
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
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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
, to failure
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
, to failure
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 GLYCOMAIZE
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
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[Link]'s authors include many of the top coaches, nutritionists, and
physique athletes in the world today.
View all articles by this author
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164 COMMENTS
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Comments
dabeerjee (Dabeer Haider)
I wish i could get to his whole supplements stack and become like a beast. :)
August 12th, 2017 • Report • Reply
johnjohnz (john john)
let's give a try!
October 22nd, 2013 • Report • Reply
mattsmith16 (Matt Smith)
I am not overweight at all but want to gain mass, day 3 is cardio day, but i am unsure as to how long
cardio workout should be if I keep it at a medium pace on the treadmill? any advice anyone. I am trying
to build mass here, but sculpt that 6 pack at the same time!
August 26th, 2013 • Report • Reply
danugg414
Did anyone else notice this looks almost exactly like the blood and guts trainer?
August 14th, 2013 • Report • Reply
mdollwvu (Matthew Doll)
working on this now. love the gains so far!
August 1st, 2013 • Report • Reply
shbenami
How long shall I follow this program?? 12 weeks?!
July 20th, 2013 • Report • Reply
1redbuster (Hussain Mohammed)
1 week in, and what an awesome week it was!
July 14th, 2013 • Report • Reply
kamyarayat (kamyar)
I don't understand,
why is there a barbel deadlift in Back/Triceps day ??
July 7th, 2013 • Report • Reply
Walkerbelliston (Walker)
Deadlifts are one of the best back exercises. It of course incorporates legs as well.
August 27th, 2017 • Report
DanielKilgore (Danny Kilgore)
god i hope this works... alrighty cap'n lets get it on...
July 5th, 2013 • Report • Reply
izziffa (ziffa)
Is it ok if you dont take supplements? I hate chemicals! Any help is appreciated
May 10th, 2013 • Report • Reply
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