Steve Cook's 6 Day Split
Steven Cook (born December 10, 1984), known professionally as Steve Cook, is an American professional bodybuilder and two-time Mr. Olympia.
He is also known for his work on YouTube. In July 2020, his channel had 1.3 million subscribers.
Career
After college, Cook worked as a waiter at Texas Roadhouse.
He got his start in professional bodybuilding at a Muscle & Fitness event during Mr. Olympia weekend in 2010. After winning the M&F Male Model Search, he soon became a bodybuilding.com and Optimum Nutrition spokesmodel.
He took part in the Gold's Classic Treasure Valley Natural Bodybuilding Championship, and won. He has won the Fit Body Competition, which Bodybuilding.com organizes. A year later in 2011, Cook also won the Naturally Bodybuilding Championship hosted by the NPC Iron Man magazine. He has a title from a NPC Junior National Championship.
Cook has won the IFBB Houston Pro twice, in 2012 and 2014. He regularly appears on the covers of fitness magazines like “Iron Man” and “Muscle & Fitness”.
Cook is a co-owner of the fitness app Fitness Culture and gym of the same name in St. George, Utah.
Cook was a coach on season 18 of The Biggest Loser on USA Network.
About the Program
Category: Hypertrophy
This program is similar to Dorian Yates routine and FST7 which means it includes a lot of sets and reps.
Workout Schedule
Quads/Hams/Calves
- isolation
1. Quad Extensions (Leg Extensions)
- 2 sets of 15 reps, 1 set of 10-12 reps (1 min rest between sets)
- compound
2. Leg Press
- 2 sets of 10-12 reps (warm-up), 1 set of 10-12 reps to failure (1 min rest between sets)
- compound
3. Hack Squat
- 2 sets of 10-12 reps, 1 set of 10-12 reps to failure (1 min rest between sets)
- isolation
4. Seated Leg Hamstring Curl
- 1 set of 10-12 reps, 1 set 10-12 reps to failure (1 min rest between sets)
- compound
5. Romanian deadlift (Stiff Legged Barbell Deadlift)
- 1 set of 10-12 reps (warm-up), 1 set of 10-12 reps to failure
- isolation
6. Calf Raise (Press) On The Leg Press Machine
- 2 set of 10-12 reps, first set warm-up, second to failure
- isolation
7. Seated Calf Raise
- 1 set of 10-12 reps
Chest/Back/Biceps
- compound
1. Decline Bench Press
- 2 sets of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)
- compound
2. Incline Dumbbell Press
- 1 set of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)
- isolation
3. Dumbell Flyes (Chest Fly, Pectoral Fly)
- 1 sets of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)
- isolation
4. Concentration Curls
- 1 set of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)
- isolation
5. Standing Hammer Curls
- 2 sets of 8-10 reps to failure (1 min rest between sets)
SUPERSETS
isolation6.1. Barbell Curl superset with Knee/Hip Raise on Parallel Bars
- 3 sets to failure
isolation6.2. Knee Hip Raise On Parallel Bars
- 3 sets to failure
- isolation
7. Cable Crunch
- 3 sets to failure
Cardio
- cardio
1. Jogging-Treadmill
Back/Triceps
- isolation
1. Straight-Arm Dumbbell Pullover
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- compound
2. Close Grip Lat Pulldown
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- compound
3. One-Arm Dumbbell Row
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- compound
4. Seated Cable Rows
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- compound
5. Deadlift
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- isolation
6. Triceps Pushdown/Extension
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- isolation
7. Cable Lying Triceps Extension
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- isolation
8. Seated Overhead Dumbbell Extension
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure (1 min rest between sets)
- isolation
9. Calf Raise (Press) On The Leg Press Machine
- 1 set of 10-12 reps (warm-up), 3 sets with rest-pause to failure (10-15 secs rest between sets)
- isolation
10. Seated Calf Raise
- 1 set of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)
Delts/Traps/Abs
- compound
1. Seated Dumbbell Shoulder Press
- 1 set of 10-12 reps (warm-up)
- isolation
2. Lateral Raises (Shoulder Flys)
- 1 set of 10-12 reps (warm-up)
- isolation
3. Low Pulley Row to Neck
- 1 set of 6-8 reps to failure, each arm
- isolation
4. Rear Delt Raise (Rear Delt Fly)
- 1 set of 10-12 reps (warm-up), 1 set of 8-10 reps to failure
- isolation
5. Barbell Shrug
- 1 set of 12-15 reps (warm-up), 1 set of 8-10 reps to failure
- compound
6. Upright Barbell Row
- 1 set of 12 reps (warm-up), 1 set of 8-10 reps to failure
- isolation
7. Knee Raises
- 3 sets to failure
- isolation
8. Decline Bench Crunches
- 3 sets to failure
Cardio
- cardio
1. Jogging-Treadmill