He’s the Winner of IFBB Pro Card Twice & He Has Appeared on Covers of Fitness Magazines Like “Muscle & Fitness” & “Iron Man”
From football to smashing weights, Steve Cook has been training from a very early age. Though Steve hasn’t been born into a life of sport that helps him with that winning edge, but his hard work helped him achieve that isn’t easier.
Steven Cook, popularly known as Steve Cook is born in Boise, Idaho grew up doing various sports, including wrestling. In college, he was a linebacker for the football team NCAA Division II Dixie State Trailblazers.
Furthermore, he got into professional bodybuilding through one of the Mr. Olympia weekend events Muscle & Fitness, in 2010. And, after winning that M&F Model Search, he next became a spoke model of bodybuilding.com and Optimum Nutrition. And later, in 2012 and 2014, he even won the IFBB Houston Pro twice.
However, if you’re his fan or wondering what the workout routine of Steve Cook is, then you’re reading the right article. Here, we’ll discuss how his workout routine and diet plan look like.
Steve Cook Workout Routine
Below is one of the workout routines of Steve Cook. It includes four strength training sessions along with two days entirely dedicated to cardio.
Monday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| Leg Extensions | 2 | 15 |
| Leg Press |
2 1 |
10 – 12 Till Failure |
| Hack Squats | 2 | 10 – 12 |
| Seated Leg Curls |
1 1 |
10 – 12 Till Failure |
| Stiffed Leg BB Deadlift | 1 | 10 – 12 |
| Calf Raises on Leg Press Machine | 1 | 10 – 12 |
| Calf Raises – Seated | 1 | 10 – 12 |
Tuesday: Chest & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Decline BB Bench Press |
2 1 |
10 – 12 Till Failure |
| Incline DB Bench Press |
1 1 |
10 – 12 Till Failure |
| DB Flys |
1 1 |
10 – 12 Till Failure |
| DB Hammer Curls | 2 | Till Failure |
| BB Curls | 2 | 8 – 10 |
|
Superset: Knee Raises on Parallel Bars Hip Raises on Parallel Bars |
3 3 |
Till Failure Till Failure |
| Cable Crunches | 3 | Till Failure |
Wednesday: Cardio
Jogging Treadmill – 30 to 60 Minutes
Thursday: Back & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Straight Arm DB Pullovers |
2 1 |
10 – 12 Till Failure |
| Close Grip – Front Lat Pulldowns |
1 1 |
10 – 12 Till Failure |
| 1 – Arm DB Rowing |
1 1 |
10 – 12 Till Failure |
| Seated Cable Rowing |
1 1 |
10 – 12 Till Failure |
| BB Deadlift |
1 1 |
10 – 12 Till Failure |
| Triceps Pushdowns |
1 1 |
10 – 12 Till Failure |
| Lying Cable Triceps Extensions |
1 1 |
10 – 12 Till Failure |
| DB Seated Overhead Triceps Extensions |
1 |
10 – 12 Till Failure |
| Leg Press Calf Raises |
1 3 |
10 – 12 Till Failure |
| Seated Calf Raises |
1 1 |
10 – 12 Till Failure |
Friday: Deltoids & Traps
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 1 | 10 – 12 |
| DB Side Lateral Raises | 1 | 10 – 12 |
| Low Pulley Rowing To Neck | 1 | Till Failure |
| Reverse DB Flys |
1 1 |
10 – 12 Till Failure |
| BB Shrugs |
1 2 |
12 – 15 Till Failure |
| BB Upright Rowing |
1 2 |
12 Till Failure |
| Knee Raises |
3 |
Till Failure |
| Crunches |
3 |
Till Failure |
Saturday: Cardio
Jogging Treadmill – 30 to 60 Minutes
Steve Cook Diet Plan
Being a fitness model isn’t easy. You’re required to follow a proper diet and nutrition. And, here’s one such diet plan of Steve Cook:
Meal 1:
- Egg Whites – 8
- Whole Eggs – 2
- Vegetables (Spinach & Peppers) – 1 Serving
- Oats (Spinach & Peppers) – 60 – 80 Grams
Meal 2:
- Lean Meat (Chicken, Turkey, White Fish or Lean Steak) – 70 Grams
- Carbs (Sweet Potato, Ezekiel Bread or Brown Rice) – 70 Grams
Meal 3:
- Protein shake – 40 Grams Whey Protein
- Waxy Maize – 50 – 100 Grams
Meal 4:
- Lean Meat – 7 Oz
- Carbs (Brown Rice, Sweet Potato or Whole Wheat Pasta) – 70 – 90 Grams
- Vegetables – 1 Serving
Meal 5:
- Lean Meat – 7 Oz
- Carbs (Brown Rice, Sweet Potato or Whole Wheat Pasta) – 70 – 90 Grams
- Vegetables – 1 Serving
Meal 6:
- Protein Bar if at work
OR
- Vegetables – 1 Serving
- Lean Meat – 7 Oz
- Olive Oil – 10 – 20 Grams
Meal 7:
- Almonds – 10 – 20 Grams
- Casein Powder – 1. 5 Scoop
Supplements
- GREEN TEA
- ZMA
- GLYCOMAIZE
- ON AMIN.O. ENERGY
- BCAAS
- GLUTAMINE
- PROTEIN Shake
- BETA ALANINE
- HMB
- CREATINE
- MULTIVITAMIN
- FISH OIL
Olympia Results
- 2014 – Placed 5th (Olympia Weekend – IFBB)
- 2013 – Placed 8th (Olympia Weekend – IFBB)
Wrapping Up
Steve Cook has influenced many youngsters within the fitness industry. He’s one of the young bodybuilding figure models and spokesperson who has an incomparable inner drive. If you’ve been searching for Steve Cook’s workout routine, then we hope this article may have proven helpful. Good luck!
