Bodybuilder Steve Cook Workout Routine, Diet Plan, Body Stats

Steve Cook, a former Mr. Olympia contestant, is one of the biggest names in the bodybuilding industry and has had a stellar career in modeling and fitness. Steve has always been an ardent fitness lover who trained sincerely as a champion footballer during his high school days. His career in bodybuilding has seen new highs over the years, as he won numerous fitness competitions while securing the 8th and 5th positions in 2013 and 2014 IFBB Olympia. Here we share the 34-year-old bodybuilder’s fitness regime that helped him grow and become more successful as a figure model.

Steve Cook Body Measurements

• Height: 185.5 cm (6’ 1”); Weight: 205-215 lbs
• Chest: 45”; Waist: 34”
• Biceps: 16.5”

Steve Cook Workout Routine

Steve believes in changing his workout regimen frequently while increasing his rep range, volume, and tempo to promote muscle growth. Each workout plan usually lasts for two weeks, and he likes doing higher volume training all through the year. He concentrates on performing basic moves and some heavy compound exercises for developing dense, hard muscles during the offseason.

Steve Cook Workout

Monday: Quads, Hamstrings, and Calves

• Leg Extensions (sets: 1-2, reps: 10-15 to failure, rest: 1 min between sets)
• Machine Leg Press (sets: 1-2, reps: 10-12 to failure, rest: 1 min between sets)
• Hack Squat with Machine (sets: 1-2, reps: 10-12 to failure, rest: 1 min between sets)
• Seated Leg Curl (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Stiff-Legged Barbell Deadlift (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Calf Press with Leg Press Machine (sets: 1-3, reps: 10-12 to failure, rest: 10-15 sec between sets)
• Seated Calf Raise (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)

Tuesday: Chest, Abs, and Biceps

• Decline Barbell Bench Press (sets: 1-2, reps: 6-10 to failure, rest: 1 min between sets)
• Incline Dumbbell Press (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Dumbbell Flyes (sets: 1-2, reps: 6-10 to failure, rest: 1 min between sets)
• Concentration Curls (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)
• Hammer Curls (sets: 2, reps: 6-8 to failure, rest: 1 min between sets)
• Barbell Curl (sets: 2, reps: 10-15 to failure, rest: 1 min between sets)

Superset

• Knee Raise on Parallel Bars (sets: 3, reps: to failure)
• Crunches (sets: 3, reps: to failure)

Superset

• Cable Crunch (sets: 3, reps: to failure)
• Decline Reverse Crunch (sets: 3, reps: to failure)

Wednesday: Cardio

Jogging on Treadmill (reps: to failure)

Thursday: Back, Triceps, and Calves

• Straight-Arm Dumbbell Pullover (sets: 1-2, reps: 8-10 to failure, increase the weight between sets)
• Close-Grip Front Pulldown (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• One-Arm Dumbbell Row (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Seated Cable Rows (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Barbell Deadlift (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Triceps Pushdown (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Cable Lying Triceps Extension (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Seated Triceps Press (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Calf Press on a Leg Press Machine (sets: 1-3, reps: 10-12 to failure, rest: 10-15 sec between sets)
• Seated Calf Raise (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)

Friday: Delts, Traps, and Abs

• Dumbbell Shoulder Press (sets: 1, reps: 6-8 to failure, rest: 1 min between sets)
• Side Lateral Raise (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Low Pulley Row to Neck (sets: 1, reps: 6-8 to failure, each arm)
• Reverse Flyes (sets: 1, reps: 8-10 to failure)
• Barbell Shrug (sets: 1-2, reps: 8-10 to failure, using the desired weight)
• Upright Barbell Row (sets: 1-2, reps: 8-12 to failure, using the desired weight)

Superset

• Knee Raise on Parallel Bars (sets: 3, reps: to failure)
• Crunches (sets: 3, reps: to failure)

Superset

• Cable Crunch (sets: 3, reps: to failure)
• Decline Reverse Crunch (sets: 3, reps: to failure)

Saturday: Cardio

Jogging on Treadmill (reps: to failure)

Steve Cook Diet

Steve has a consistent meal plan throughout the year, keeping his protein level within 250-300 grams and fat level between 50 and 70 grams. During the off-season, he takes more fruits, dairy, and carbs but drops his carb intake before photo shoots or competitions. He eats 6-7 meals per day, focusing on lean proteins such as chicken steak, fish, and ground turkey. He also takes whey protein, creatine, casein, BCAA, and multivitamins.

Steve Cook Diet Plan

Meal 1: Two eggs, eight egg whites, one serving of peppers, spinach, 60-80g oats

Meal 2: Seven ounce of lean meat including turkey, chicken, and white fish, 70g carbs like sweet potato, brown rice, or Ezekiel bread

Meal 3 (Post-Workout Shake): 40g protein powder, 50-100g waxy maize

Meal 4 (An hour after post-workout shake): 7 oz of lean meat, 70-90g carbs like sweet potato, brown rice, and whole wheat pasta, one serving of vegetables

Meal 5: 7 oz lean meat, one serving of vegetables, 10-20g olive oil

Meal 6: Protein bar (when he is at work)

Meal 7: One and a half scoops of casein protein, 10-20g of almonds

Steve Cook Workout Video