Steve Cook Workout Routine

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If you want to have a ripped body with sculpted abs like Steve Cook, then you must do the workouts and have a proper nutrition plan like Steve Cook.

In this article, you will learn his workout routines, his eating plans, and his supplements intake so keep reading…

Steve Cook was recruited by Muscle & Fitness in Las Vegas, after the 2010 Mr. Olympia championship. He then became a renowned fitness model. Besides emerging on the covers of Muscle & Fitness and Iron Man, Steve is also a great spokesperson for

His popularity shot up tremendously when he was invited to be a coach on the popular TV hit series, called The Biggest Loser in 2020. He has millions of followers on social media such as Instagram and Facebook.

With his father being his coach, Steve started working out as a kid and virtually never stopped. Steve does not believe in sticking to a particular routine for the long term and prefers to switch it up every couple of months. Steve varies his routine by changing his repetition tempo, repetition range, and sets so that he always keeps his muscles guessing.

Steve Cook Exercise Routine

Day 1 – Chest, Biceps & Abs

Do one to two sets of each of the below.

In the 1st set, do six to ten reps.

For the 2nd set, do until failure, with a one min rest between sets.

  • Decline barbell bench press
  • Dumbbell or barbell fly
  • Concentration curl
  • Incline dumbbell press
  • Barbell curls
  • Crunches
  • Hammer curls
  • Knee raise on the parallel bars
  • Cable crunch
  • Decline reverse crunch

Day 2 – Legs

Do one to two sets of each of the below.

In the 1st set, do ten to fifteen repetitions.

For the 2nd set, do until to failure, with one-minute rest between the sets.

Hack squat on the machine

  • Leg extension
  • Seated leg curl
  • Machine leg press
  • Calf press with leg press machine
  • Stiff-legged barbell deadlift
  • Seated calf raise

Day 3 – Cardio

Run on the treadmill or run on the hills for 1 hour or to failure.

Day 4 – Back, Calves and Triceps

Do one to two sets of each of the below.

Complete eight to ten reps in the 1st set and the 2nd set to failure with a min rest between sets.

  • Straight-arm dumbbell pullover
  • Calf press on leg press machine
  • Close-grip front pulldown
  • 1-arm dumbbell or barbell row
  • Seated cable row
  • Dumbbell or barbell deadlift
  • Cable lying triceps extension
  • Triceps pushdown
  • Seated triceps press
  • Seated calf raise

Day 5 – Delts, Abs & Traps

Do one to two sets of each of the below. For the 1st set, complete six to ten repetitions. For the 2nd set, do until failure with a min rest between the sets.

  • Dumbbell or barbell shoulder press
  • Side lateral raise
  • Low pulley row until the neck
  • Barbell shrug
  • Upright barbell or dumbbell row
  • Reverse flys

Day 6 – Cardio

Run on the treadmill or run on the hills for 1 hour or to failure.

Day 7 – Rest Day! 

In addition to the above, Steve sometimes do 100 push-ups and 100 sit-ups, first thing in the morning!

Special Tips  

Steve also advises using the foam roll, both before and after your workouts. This is to eliminate muscle adhesions that might occur. It is advisable to have the foam roller presses on those adhesions and hold it there for like 30 seconds.

This will repair the muscles and make them less sore. And it can help those who have muscle imbalances in getting a better, fuller range of motion.

All in all, it is very easy to just take a few minutes to use the foam roll for maximum effectiveness

If you are a novice or beginner, don’t worry too much. Start with simple steps. Don’t worry about gym equipment. Just put on your shoes and do some simple bodywork exercises. Begin with walking 10,000 steps a day.

Track your progress day by day. Elevate your exercises progressively, but not too much. Remember, you are already a winner by showing up. Don’t put too much pressure or stress on yourself.

Steve Cook Eating Plan 

Steve Cook is really into mastering basic nutrition to maintain a lean physique and gain muscles. In addition to counting calories, Steve is big in calculating the macronutrients in his daily eating plan. Basically, you should know your basal metabolic rate and how much activity that you are going to do for the day.

There really are some good calculators online but don’t be too heavily dependent on them. It is always going to be trial and error when calculating your macros. Remember to stick with a particular plan to see if you lose or gain weight, after a week or two.

Meal Number 1: Breakfast 

Steve’s meal number one is consuming oats. He tends to eat two packets of oats, with each packet contains 2g of fats. He will mix it all in a big bowl because of the need to microwave it effectively.

He typically adds half a medium-sized banana. He will use the My Fitness Pal app where he is able to track his calories more accurately. The My Fitness Pal is not just a good calorie tracker but it also has the most robust database system out there.

With the app, if he eats the oatmeal with additional toppings such as bananas or strawberries, he will know that he will need to cut down carbs intake for the day.

He will then add the almond milk, about half a cup (which consists of 1.5g of fat, 0.5g carbohydrates, and 0.5g of protein). This will give it a little bit of moisture. You can choose to add in dairy milk but do beware of its higher calories.

And to complete the meal, he will finally add in some stevia, which is zero in calories. This is going to give the oatmeal a great taste.

Brunch: Meal Number 2

For this meal, Steve loves to consume some poached eggs. If he is trying to gain weight, he usually has two eggs in the morning. And if just for body maintenance before starting a figure cut, he will be eating only one egg as he is trying to stay under 80g of fat for the day.

He also likes to pair the avocado with the egg. If you are still worried about the high-fat content, then you can just go with the egg whites. For seasoning, he will add in salt, pepper, paprika, and also a special ingredient, which many might not know, that is bagel sesame. He will add in one slice of bread. He typically like Ezekiel bread as one slice of it, is just consist 13g of carbohydrate.

Lunch: Meal Number 3

For lunch, Steve likes to have a grilled chicken sandwich or sliced chicken burger along with some greens such as kale, asparagus or broccoli. If it is not filling enough, he will have a protein shake together with some almond milk and raw oats. For better taste, you can add half a banana to the shake. A protein bar is another option for a lighter lunch.

Dinner: Meal Number 4

For dinner, Steve loves to have rice, broccoli, and turkey breast. Ensure the turkey breast is 99% fat-free. Keep it simple. Choose brown rice if want to further lower the calorie intake.

Supper: Meal Number 5 

Home-made healthy popcorn is his preferred choice. He will add some fruits or vegetables too such as apples, pears, carrots, tomatoes, and cauliflowers. He will adjust accordingly to counting macros of the day with this final meal.

Steve Cook Supplements

Recently, Steve Cook had launched his own range of supplements, called CULTURE. He develops his very own supplements as he is very particular about the flavoring and the science behind them.

About 3 years ago, he uses OPTIMUM Nutrition for many years, a great company but has since parted ways. And just about every single supplement company out has been approaching Steve to have him do something with them as his popularity rises.

However, at the end of the day, he wanted to do something that reflects on what he really was – which is leaving some big marks or impacts on the fitness industry.

That is why CULTURE’s tagline is basically, Leave Your Mark!

He does not tolerate having low-quality products or do any shortcuts.

So rather than releasing tons and tons of products, he picked basically 3 core products.

Steve Cook is very high in integrity as he has been saying this statement over and over again – supplements are something like “On the Side” and just like the meaning of the word, supplementation. According to him, supplements are just like five percent of the equation (of course, it will depend on your bodybuilding goals too).

So supplements should be there as an insurance policy only and not as the main ingredients that we are going to put in our bodies.

He takes pre-workout supplements, 15 minutes before his 1st workout. There is no creatine in his pre-workout as he realizes that not everyone likes creatine. A lot of his celebrity friends like Terry Crews, his close buddy Sean Lowe and Ben from Gymshark, loves his supplements range.

Then, he will have about 200 mg of caffeine. Although some people don’t think that’s enough caffeine, Steve tends to disagree. As he said many times before, according to various studies, when you take about 400 mg of caffeine or higher, you will start to have some negative side effects.

For example, you can’t sleep at night and you will hurt your central nervous system. He said that as a society, we tend to get too much caffeine in our bodies. Also, if you’re hydrating properly and eating properly, you don’t need tons of caffeine in the body.

So 200 mg of caffeine is a sweet spot. So you should just take caffeine at normal levels, probably two to three times a week (not every single day).

After his intense workout routines, he will drink his post-workout shake. He typically uses almond milk for his protein shakes.

Another core product is, of course, protein. There have 3 unique flavors of protein – which are

  1. fruity cereals (110 calories)
  2. chocolate shake (120 calories)
  3. cookies and cream (140 calories)

The first 2 flavors are basically really low in carbs and the 3rd one has little chunks of cookies and cream in it, so it increases the carbs a little. All of them taste like a dessert, which is very delicious and packs a punch. If you like having desserts late at night, these protein shakes will be perfect for you.

He knows that a lot of protein shakes out there are so high in carbs and fats. These CULTURE proteins are low in those undesirables and also high in protein (about 25 grams per scoop!).

Also, it is isolated, so that the protein form in its purest form which he always likes. He will take these shakes twice a day.

So even though, he is coming out with more and more products in the future such as greens products, energy drinks, or multivitamins, they are just to supplement your goals.

What is more important is to ensure that you have proper food intake, good rest and sleep, regular hydration as well as excellent workout training. If you’re trying to “out supplement” a bad diet or “out supplement” a bad training, you’re always not able to reach your goals optimally.

Keep in mind, there is no shortcut when comes to becoming fitter, stronger and healthier. Progress is the keyword. Set a goal, lock your goal, push yourself, cherish each day and you’re always going to get better and this is where the fun really happens.