Diet, training and supplementation of athlete Steve Cook
Steve Cook is an athlete in the Men's Physique category who participated in the Mr Olympia, placing 5th in his category.
Furthermore, he has been on the cover of several magazines and is an Optimum Nutrition athlete.
Let's get to know your training, diet and supplementation.
Training
Steve Cook trains every day, training up to twice a day.
Although you train every day, two days a week you only focus on cardiovascular training, training with weights 5 times a week.
It makes use of both supersets like giant series and train some muscle groups twice a week, such as the chest and back.
Monday – Chest and back / ABS
Morning – Chest and back / Afternoon – ABS and 30 minutes of low intensity cardio
- Incline Bench Press OR Incline Press – 4 sets x 8-15 repetitions
- Long lifts OR Pulldown – 4 sets x 10-15 repetitions
- Slanted Openings – 3 sets x 10-15 repetitions
- T-bar row – 3 sets x 10-15 repetitions
- Flat Bench Press OR Chest press – 3 sets x 8-12 repetitions
- Rowing on a machine with a short handle – 3 sets x 10-15 repetitions
- Funds or Decline hammer press – 3 sets until failure
- Short catch lifts – 3 sets until failure
- Pullover – 3 sets until failure
Giant set – 3 sets
- Suspension knee raise
- Pray
- Lateral rotation with bar
- Leg raises on a declined bench
- Abdominal crunch on Swiss ball
Tuesday – Shoulders/Trapezies/Arms/Calves
Morning – Shoulders and trapezius / Afternoon – Arms and calves
- Military Press or with dumbbell – 3 sets x 8-12 repetitions
- Dumbbell laterals or cable – 3 sets x 8-12 repetitions
- Dumbbell hamstrings OR Inverted Peck Deck – 5 sets x 10-15 reps
- Frontals – 3 sets x 10-15 repetitions
- High row with wide handle – 3 sets x 10-12 repetitions
- Tricep with overhead bar – 3 sets x 8-14 repetitions
- Bicep curl with bar – 3 sets x 8-12 repetitions
- Weighted funds – 3 sets until failure
- Dumbbell Curl on Incline Bench 3 sets x 8-12 reps
- Tricep extension on machine 3 sets x 12-15 reps
- Concentrated curl – 3 sets x 10-15 repetitions
Giant set – 3 sets
- Standing calf raise – 10-25 repetitions
- Seated calf raise – 10-25 repetitions
- Calf lifting on machine – 10-25 repetitions
- Inverted lift – 20-30 repetitions
Wednesday – Legs and Abs
- Deadweight straight legs – 3 sets x 8-12 repetitions
- Normal squat or front – 3 sets x 12-20 repetitions
- Standing leg curl – 3 sets x 10-15 repetitions
- Press (Done slowly) 3 sets x 10-15 reps
- Leg curl – 5 drop sets to failure
- Leg Extension – 5 drop sets to failure
Giant set – 3 sets to failure
- Suspension knee raise
- Pray
- Lateral rotation with bar
- Leg raises on a declined bench
- Abdominal crunch on Swiss ball
Thursday – HIIT
HIIT training with sprints or swimming 30-45mins
Friday – Chest/Back/ABS/Cardio
Morning – Chest and back / Afternoon – ABS and 30 minutes of low intensity cardio
- Incline Bench Press OR Incline Press – 4 sets x 8-15 repetitions
- Long lifts OR Pulldown – 4 sets x 10-15 repetitions
- Slanted Openings – 3 sets x 10-15 repetitions
- T-bar row – 3 sets x 10-15 repetitions
- Flat Bench Press OR Chest press – 3 sets x 8-12 repetitions
- Rowing on a machine with a short handle – 3 sets x 10-15 repetitions
- Funds or Decline hammer press – 3 sets until failure
- Short catch lifts – 3 sets until failure
- Pullover – 3 sets until failure
Giant set – 3 sets
- Suspension knee raise
- Pray
- Lateral rotation with bar
- Leg raises on a declined bench
- Abdominal crunch on Swiss ball
Saturday – Shoulders/Trapezies/Arms/Calves
Morning – Shoulders and trapezius / Afternoon – Arms and calves
- Military Press or with dumbbell – 3 sets x 8-12 repetitions
- Dumbbell laterals or cable – 3 sets x 8-12 repetitions
- Dumbbell hamstrings OR Inverted Peck Deck – 5 sets x 10-15 reps
- Frontals – 3 sets x 10-15 repetitions
- High row with wide handle – 3 sets x 10-12 repetitions
- Tricep with overhead bar – 3 sets x 8-14 repetitions
- Bicep curl with bar – 3 sets x 8-12 repetitions
- Weighted funds – 3 sets until failure
- Dumbbell Curl on Incline Bench 3 sets x 8-12 reps
- Tricep extension on machine 3 sets x 12-15 reps
- Concentrated curl – 3 sets x 10-15 repetitions
Giant set – 3 sets
- Standing calf raise – 10-25 repetitions
- Seated calf raise – 10-25 repetitions
- Calf lifting on machine – 10-25 repetitions
- Inverted lift – 20-30 repetitions
Sunday – Cardio
30 minutes of HIIT
Diet
Steve Cook eats 6 meals a day using quality proteins in all of them and carbohydrates in 5 of the 6 meals.
Furthermore, it makes plenty of use of vegetables and excellent sources of carbohydrates such as sweet potatoes.
Below is Steve Cook's diet.
- Meal 1
- 8 egg whites
- 2 whole eggs
- Spinach
- Oatmeal with cinnamon
- Meal 2 / Pre-Workout
- Tilapia or other lean fish
- Vegetables
- Sweet potato OR brown rice
- After training
- Hydro-Whey
- Meal 3
- Chicken
- Vegetables
- Sweet potato OR brown rice
- Meal 4
- Whey Protein
- Low-fat cheese
- Litter
- Almonds
- Meal 5
- Sirloin steak/sirloin
- Vegetables
- 2 rice cakes
- Meal 6
- Turkey or fish
- Vegetables with olive or linseed oil
Supplements
Finally, here are the supplements used by this athlete.
Steve Cook Instagram
Information taken from the website simplyshredded.com
