Steve Cook Workout Routine And Diet Plan

With so many people finding a passion for fitness these days, it’s inevitable that many dream of making a career from doing what they love. 

But only a select few get to create such a notable and long-term impact on the health and fitness industry.

Steve Cook has been one of the founding social media influencers when it comes to bodybuilding and training.

Steve combines a down-to-earth charm with a killer physique, making him a popular personality in the fitness world for over a decade now.

This article covers the fundamentals of Cook’s approach when it comes to training, diet, and supplements.

Read on to learn more about Steve Cook’s workout routine, eating habits, and how he came to be one of the most popular faces in fitness.

Steve Cook Current Bio and Stats

Steve Cook has had a long and successful career in the world of sports and fitness.

From a prolific high school athletic career to multiple top 10 finishes in Mr. Olympia, Cook continued his journey through many deals and sponsorships.

Steve Cook has been the face of brands like Optimum Nutrition and has featured on the covers of many large fitness publications.

Currently, Steve has around 2.3 million followers on Instagram and over 1.3 million YouTube subscribers.

• Age: 37
• Height: 6’0” (183cm)
• Weight: Approx. 205-215lbs (93-98kg)
• Date of Birth: December 10, 1984
• Occupation: Fitness Influencer
• Career: Professional Bodybuilder
• Notable Achievements:
  • Mr. Olympia top 10 finish, 2013 and 2014

Steve Cook Workout Fundamentals

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Since transitioning from a college athlete to the world of bodybuilding and fitness modeling, Steve Cook has used a few key components to achieve success.

First, Steve recommends always having goals in mind – whether big or small – to keep you motivated and consistent.

In addition, he suggests taking a competitive mindset into the weight room – even if you’re only competing against yourself. 

As you’ll find with his workout routine, this involves training around six days a week. He lifts heavy and keeps muscle groups and types of training separate.

Steve Cook Workout Routine

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Now we know some of the thoughts behind Steve’s training philosophy, let’s look at Steve Cook’s workout routine.

When it comes to training specifics, Steve Cook is a fan of going heavy on the big, basic lifts.

In other exercises, such as isolation work or accessory lifts, Steve will constantly change things like rep tempo to keep the body adapting to new stimuli.

When it comes to cardio, Steve will always include some in his program whether he is bulking or cutting. This is either to aid fat burn on a cut or just for heart health as he strives to gain lean body mass.

Steve separates his cardio from his weight training to avoid having one take energy from the other.

Steve Cook Workout Plan

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Here’s your chance to try the workout routine of Steve Cook for yourself. The following workouts are a full week of training, with six separate sessions for each major muscle group.

These sessions include many exercises performed together in a superset, which will help you get more volume in less time.

For those who may not have six days a week for Steve Cook workouts, the abs session can be done on the back of any of the other days, giving you an extra rest day.

Here is an example training schedule for the Steve Cook workout program. 

Weekly Schedule: 

• Monday: Back workout
• Tuesday: Arms workout
• Wednesday: Abs workout
• Thursday: Chest workout
• Friday: Shoulders workout
• Saturday: Leg workout
• Sunday: Rest day

Steve Cook Back Workout

Exercise	Sets x Reps	Rest
Deadlift w Resistance Band	3×4-6	3-5 mins
Pull-Ups	3-4×8-10	Superset
Dead Hang	3-4xMAX	1-2 mins
Single-Arm Machine Pulldown	3×12 each side	30 secs
Meadows Row	3×6-8 each side	1 min

Steve Cook Arm Workout

Exercise	Sets x Reps	Rest
DB Incline Curls	3-4×10-15	Superset
Incline Skull Crusher	3-4×10-15	1-2 mins
Seated Cable Preacher Curl	3-4×10-15	Superset
Machine Skull Crusher	3-4×10-15	1-2 mins
Rope Tricep Pushdown	3-4×10-15	Superset
Rope Cable Curl	3-4×10-15	1-2 mins
Push-ups	3xMAX	30 secs

Steve Cook Abs Workout

Exercise	Sets x Reps	Rest
V-Ups	8×20 secs	10 secs
Bicycle Crunch	8×20 secs	10 secs
Heel Tap Crunch	8×20 secs	10 secs
Plank Hip Dips	8×20 secs	10 secs
Flutter Kicks	8×20 secs	10 secs
Overhead Weighted Sit-Up	8×20 secs	10 secs

Steve Cook Chest Workout

Exercise	Sets x Reps	Rest
Barbell Bench Press	3-4×6	3-5 mins
Decline Bench Press	3-4×8	Superset
Pec Dec	3x4x12	2-3 mins
Incline Machine Press	3×8	Superset
Incline DB Chest Fly	3×10	1-2 mins
Chest Dips	3xMAX	Superset
Decline Cable Crossover	3xMAX	1-2 mins

Steve Cook Shoulder Workout

Exercise	Sets x Reps	Rest
Seated Smith Press	4×8-12	2-3 mins
DB Lateral Raise	4×8-12	Superset
EZ Bar Reverse Press	4×8-12	1-2 mins
Machine Rear Delt Fly	3-4×8-12	Superset
Bent Rear Delt Row	3-4×8-12	1-2 mins
Cable Lateral Raise	10/9/8/7/6/5/4/3/2/1	Superset
Push-Ups	10/9/8/7/6/5/4/3/2/1	–

Steve Cook Leg Workout

Exercise	Sets x Reps	Rest
Barbell Front Squat	12/10/8/6	2-3 mins
Leg Press	12/10/8/6	Superset
Standing Calf Raise	4×12	2 mins
Close-stance Smith Squat	3×12	Superset
Seated Calf Raise	3×12	1-2 mins
DB Walking Lunge	3×12 each side	Tri-set
Sissy Squat	3×15	Tri-set
Leg Extension	3×15	1-2 mins

Steve Cook Big Program

If you are looking for an official Steve Cook workout routine, there are several programs available through Steve’s official website.   

One of these is the Swole program, aimed at those looking to add mass to their physiques.

This program is especially targeted toward hardgainers, or those with an ectomorph body type who find it hard to gain size and weight.

Steve Cook Dieting and Food Preferences

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The Steve Cook diet approach revolves around the concept of IIFYM, or counting macronutrients.

This simply means that Steve tracks his calorie intake while also aiming to consume certain amounts of protein, carbs, and fats.

These percentages may vary depending on whether Steve is looking to add lean mass or cut down for a show or photo shoot.

Steve Cook Meal Preferences

• Breakfast: Oatmeal, frozen berries, egg whites
• Lunch: Lean meat, rice, vegetables
• Dinner: Lean meat, rice, vegetables
• Snacks: Protein shake, protein bar
• Late night: Frozen yogurt

Steve Cook Diet Plan

The following Steve Cook meal plan is adapted from his full day of eating, although there are some changes.

Because Steve is simply sticking to certain amounts of macronutrients, this diet plan can be easily modified to suit any individual.

The key is to track your food intake for a few weeks until you get a sense of which foods allow you to hit your targets and get you closer to your body composition goals.

Meal 1

• Omelet (egg whites + 1  whole egg)
• Avocado guacamole
• Oatmeal + frozen berries

Meal 2 (Pre-Workout)

• Protein shake

Meal 3 (Post-Workout)

• Protein shake

Meal 4

• Teriyaki chicken + beef combo
• Rice
• Steamed vegetables

Meal 5

• Chicken breast
• Egg whites
• 1 whole egg
• Brown rice crunchy roll snack

Meal 6

• Protein bar

Totals

Calories: 2800 kcals

Protein: 225g

Carbohydrates: 335g

Fats: 65g

Steve Cook Supplement Preferences

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As a professional bodybuilder and fitness model, Steve Cook is no stranger to supplementing his diet.

Steve is an advocate of only taking what you can’t get through diet; he gives the example that he was struggling to get enough protein through food alone.

Steve Cook also had his own line of Culture Supplements, although these were sold out and the line was closed.

As always, be sure to do your research and seek professional advice if you’re not sure what to take.

Steve Cook Supplement Stack:

• Whey protein
• Casein protein
• Creatine
• Pre-workout
• CLA
• Fish oil
• Beta-alanine
• Amino energy
• Amino sleep capsules
• Vitamin C
• Multivitamin

Final Thoughts

So, what do you think of our guide to Steve Cook’s approach to health and fitness?

It’s unsurprising to learn that big lifts and meeting macros is essential to his physique. His commitment to excelling and maintaining it, however, is pretty unique. 

Let us know what you think of our example Steve Cook workout routine and diet in the comments.

If you know any other Steve Cook fans wanting to know more about his approach, be sure to share this content with them as well.

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