Steve Cook's 6 Day Split

Steve Cook - Fitness Athlete

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

    • 1. Quad Extensions (Leg Extensions)

      isolation
      • 2 sets of 15 reps, 1 set of 10-12 reps (1 min rest between sets)

    • 2. Leg Press

      compound
      • 2 sets of 10-12 reps (warm-up), 1 set of 10-12 reps to failure (1 min rest between sets)

    • 3. Hack Squat

      compound
      • 2 sets of 10-12 reps, 1 set of 10-12 reps to failure (1 min rest between sets)

    • 4. Seated Leg Hamstring Curl

      isolation
      • 1 set of 10-12 reps, 1 set 10-12 reps to failure (1 min rest between sets)

    • 5. Romanian deadlift (Stiff Legged Barbell Deadlift)

      compound
      • 1 set of 10-12 reps (warm-up), 1 set of 10-12 reps to failure

    • 6. Calf Raise (Press) On The Leg Press Machine

      isolation
      • 2 set of 10-12 reps, first set warm-up, second to failure

    • 7. Seated Calf Raise

      isolation
      • 1 set of 10-12 reps

  • Chest/Back/Biceps

    • 1. Decline Bench Press

      compound
      • 2 sets of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)

    • 2. Incline Dumbbell Press

      compound
      • 1 set of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)

    • 3. Dumbell Flyes (Chest Fly, Pectoral Fly)

      isolation
      • 1 sets of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)

    • 4. Concentration Curls

      isolation
      • 1 set of 10-12 reps (warm-up), 1 set of 6-8 reps to failure (1 min rest between sets)

    • 5. Standing Hammer Curls

      isolation
      • 2 sets of 8-10 reps to failure (1 min rest between sets)

    • SUPERSETS

      6.1. Barbell Curl superset with Knee/Hip Raise on Parallel Bars

      isolation
      • 3 sets to failure

      6.2. Knee Hip Raise On Parallel Bars

      isolation
      • 3 sets to failure

    • 7. Cable Crunch

      isolation
      • 3 sets to failure

  • Cardio

  • Back/Triceps

  • Delts/Traps/Abs

  • Cardio