Steve Cook Diet and Workout Plan

The Steve Cook diet varies depending on his physique goals. If Steve is prepping for a magazine photo shoot, he will cut his calories and lower his body fat to get shredded.

If he’s looking to building strength, Steve will eat more food and lift heavy weight. Continue reading to learn more about how he eats and trains.

Who is Steve Cook?

Steve Cook is an accomplished fitness model, former collegiate athlete, and social media influencer. His work ethic and determination are just some reasons why he’s so successful.

Steve believes that anyone can lose weight and get fit – they just need to make it part of their daily routine, so it becomes a habit. Steve was introduced to bodybuilding during his high school days.

He needed to get bigger and stronger for football season, so he hit the weight room. The first time he touched dumbbells, it was like electricity was moving through his body. He loved every second of it and decided to make fitness his career.

Even though Steve hasn’t done any bodybuilding competitions recently, he still maintains a very lean physique. He frequently uploads diet and exercise advice to his YouTube channel – where he has over 1.3 million loyal subscribers.


Height6′ (183 cm)
Weight205 – 215lbs (88.5 – 93.0 kg)
Year of birth1984

Steve Cook Diet

Steve is a master when it comes to creating diet plans. After all, he wouldn’t have been able to land all those fitness magazine covers by eating fast food 7 days a week.

Steve knows that abs are made in the kitchen – which is why he keeps track of his macros to lower his body fat percentage.

Here’s what a typical full day of eating looks like for Steve:

Meal 12 whole eggs, 5 egg whites, almond milk and oatmeal with blueberries.
Meal 21 apple, 2 ounces of beef jerky and some almonds
Meal 3Chipotle burrito bowl with double chicken, white rice, black beans, lettuce, and mild or hot salsa
Meal 4Bison patty, sweet potatoes and broccoli
Meal 5Cinnamon Chex cereal, granola, 2 rice cakes, 1 tbsp of almond butter and 2 scoops of whey protein

Steve Cook Diet Tips

Credit: Steve Cook (via YouTube)

1. Protein is essential to any diet

You’re not going to build any muscle unless you increase your protein consumption. The general rule of thumb is 1 gram of protein per pound of body weight.

Muscle grows outside of the gym – when you’re giving your body plenty of rest and feeding it with nutrients.

2. Be aware of carbohydrates

Carbs are not the enemy – but many people eat too many carbs throughout the day. Carbs provide your body with a valuable source of energy.

Make sure to eat carbs before and after your workout. They will be well deserved, and you’ll feel much better during your exercises!

3. Switch up your cardio

If you really want to burn fat you need to be doing cardio. But don’t get stuck in the same boring routine. Walking on a treadmill for 45 minutes every day will get old fast.

And if you get tired of doing cardio, chances are you’ll stop doing it. Switch up your cardio routine to keep things fresh.

Steve Cook Workout

Chest Workout

Many people assume that only doing bench press will increase your chest size and make you stronger. But Steve knows that there are many other muscles working in this popular movement. Here’s a workout from Steve to build an amazing chest.

  • 1st exercise: Incline cable fly 5 x 12-14
  • 2nd exercise: Smith machine incline bench press 3 x 8-10
  • 3rd exercise: Isolateral dumbbell bench press 3 x 8-12
  • 4th exercise: Chest dip 3 sets with 1-minute rest
  • 5th exercise: Landmine barbell press 3 sets with 1-minute rest
  • 6th exercise: Decline push-up 3 sets with 1-minute rest

Exercises 4-6 is a Tri-Set

Shoulder Workout

Steve’s favorite shoulder exercise is the side raise – because it really activates the lateral head of the muscle. To warm up before this workout Steve will grab a light dumbbell and go through a range of different motions. This ensures that all three heads of the shoulder are ready.

  • 1st exercise: Standing overhead barbell press 4 x 8-12
  • 2nd exercise: Single arm dumbbell press superset with Cuban press 4 x 8
  • 3rd exercise: Single arm upright row superset with incline facing lateral raise 4 x 8
  • 4th exercise: Rear delt dumbbell fly 4 x 8-12
  • 5th exercise: Cable standing lateral raise 4 x 8-12
  • 6th exercise: Single arm cable shrug 4 x 10
  • 7th exercise: Reverse pec deck machine 4 x 8-12

Back Workout

The back is made up of many different muscles and you should avoid doing the same old routine. For these reasons, Steve likes to incorporate a variety of different movements in his back days. No two back days are alike, but here’s a sample workout to develop a wide and thick back.

  • 1st exercise: Dumbbell bent over row 4 x 8-12
  • 2nd exercise: Barbell deadlift 4 x 8-10
  • 3rd exercise: Close grip seated lat pulldown 4 x 8-12
  • 4th exercise: Bending rope lat pulldown 4 x 8-12
  • 5th exercise: Seated wide grip cable row 4 x 8-12

Leg Workout

If you want to be a big lad, you need some big legs. Strong legs are essential in bench pressing, deadlifting and many other exercises. So, don’t skip leg day and try out Steve’s intense leg routine below for a killer pump! And make sure to do mobility work before squatting heavy weight.

  • 1st exercise: Front box squat 4 x 8-12
  • 2nd exercise: Barbell walking lunge 3 x 16
  • 3rd exercise: Glute ham raise 4 x 6-8
  • 4th exercise: Vertical leg press superset with hamstring curl 4 x 8-12
  • 5th exercise: Standing calf raise 4 x 12-15
  • 6th exercise: Hip abduction machine 4 x 8-12
  • 7th exercise: Reverse hyper extension 4 x 8-12

Arm Workout

Who doesn’t love a good arm day? Many of these exercises involve supersets. This works great for Steve’s arm workout, because the biceps and triceps are relatively small muscle groups (compared to other muscles in the body). That also means you don’t need much rest in between sets.

  • 1st exercise: Dumbbell trap shrug superset with incline barbell press 4 x 8-12
  • 2nd exercise: Behind-the-back barbell shrug 4 x 8-12
  • 3rd exercise: Incline dumbbell curl superset with dumbbell triceps extension 4 x 8-12
  • 4th exercise: Standing barbell curl superset with cable rope pushdown 4 x 8-12
  • 5th exercise: Cable incline triceps extension superset with seated cable curl 4 x 8-12
  • 6th exercise: Single arm landmine press with T-Bar 4 x 8-12

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