Steve Cook Modern Physique Workout Plans

Day 1 - Upper Body, Cardio: Strength
One of the most important pillars of a modern physique is strength. From Day 1 (as you're about to
see), you're working toward a stronger body. We do this because strength flows into everything else
we do. Think you can build symmetry or power without strength? If trained properly, stronger
muscle will eventually be a bigger muscle.
At the beginning of each week, you'll perform lower-rep, compound exercises to build strength.
Later in the week, you'll get into isolation and hypertrophy-inducing workouts.
Today's workout includes a 1-1/4 close-grip bench press. To do it, lower the weight for a 4-count,
push the weight 1/4 of the way up, bring it back down to your chest, and then push it all the way
back up.
The slow eccentric portion and the extra quarter-rep will increase the amount of time your muscles
are under tension, bringing strength and size gains to your chest!
Workout Plan
Day 1: Upper Body and Cardio

Day 2 - Legs
Front squats can be uncomfortable for a lot of people, but I want you to do them. If you can hold the
bar in the front rack position, do it. Otherwise, use a bodybuilder-style. If you want to work on your
mobility, attach straps to the bar and hang on to them as you squat.
The front squats will be done in the same style you did the close-grip bench press yesterday. Lower
yourself all the way down, rise 1/4 of the way up, lower back down, and then push all the way to the
top. That's one rep. The weight should be heavy enough so that you reach failure at about 6 reps.
These low-rep lifts are meant to help you build strength, so do them correctly.
Workout Plan
Day 2: Legs Rest 3 min. between sets.

Day 3 - Active Recovery
Day 3: Active Recovery
Active recovery options can be LISS, yoga, hiking, low-intensity martial arts, etc. Whatever you
choose to do should not take away from the quality of tomorrow's workout. Don't overdo it.
Day 4 - Abs, Cardio
The first triset of today's workout is built on some of my favorite core exercises. They may not seem
difficult at first, but if you concentrate on doing the movements correctly, you're going to feel it!
Run through each of these exercises at a rapid pace, but don't move so quickly you sacrifice form.
Use your mind-muscle connection to focus on your core contracting. Once you finish one triset, take
a quick rest, and then go for another round.
Once you're done with all the trisets, don't forget your cardio!
Workout Plan
Day 4: Abs and Cardio

Day 5 - Upper Body, Cardio
The giant set is a tough cookie, especially because it includes the close-grip bench press. Your front
delts will feel annihilated. To do one, perform 10 reps of a regular dumbbell front raise, then 10 reps
of a dumbbell lateral raise, and finish with 10 reps of a bent-over rear-delt row. All four exercises
together equal one giant set.
On the dumbbell movements, select weight that you don't have to put down. Your limiting factor
will probably be the lateral raises. Trust me, you don't have to go very heavy to feel serious burn.
Workout Plan

Day 6 - Legs, Plyos
Dynamic-effort movements take a little practice to get right, but once you get there, you'll feel the
impact. Although the sets and reps are low, I want you to use light weight— about 50-60 percent of
your 1RM. The key to these squats is to pause at the bottom and then explode out of the hole as
quickly as you can. Teaching your body to move with speed will increase the power you can produce
when you have more weight on your back!
When you're done with a set of squats, move to the vertical jump. Hold a dumbbell in each of your
hands, squat down, and then jump as high as you can. The point of doing these exercises is power,
so don't do extra to get your heart rate up. You'll get enough of that later on.
Workout Plan
Day 6: Legs and Plyos

Day 7 - Rest
Power is strength and speed combined. It's an essential part of the modern physique and the
modern athlete. Throughout this program, you'll be doing exercises that call for you to move with as
much speed as you can. Matching that speed when you're loaded with heavy weight will make you
an unstoppable force.
Today's workout includes a 1-1/4 close-grip bench press. To do it, lower the weight for a 4-count,
push the weight 1/4 of the way up, bring it back down to your chest, and then push it all the way
back up.
The slow eccentric portion and the extra 1/4 rep will increase the amount of time your muscles are
under tension, bringing strength and size gains to your chest!
Go as heavy as you can on those face pulls. That movement will make a huge difference in your
pulling power.
Workout Plan

Day 9 - Legs, Plyos
Front squats can be uncomfortable for a lot of people, but I want you to do them. If you can
hold the bar in the front rack position, do it. Otherwise, use a bodybuilder-style. If you want to
work on your mobility, attach straps to the bar and hang on to them as you squat.
You're not doing 1-1/4 reps this week, but I still want you to slow down the eccentric portion
of the lift. You'll need a lot of control and strength to do it, but I want you to use a 4-count to
lower yourself down. Once you hit the bottom, explode up to finish the lift.
Workout Plan

Day 11 - Abs, Cardio
The first triset of today's workout is built on some of my favorite core exercises. They may not seem
difficult at first, but if you concentrate on doing the movements correctly, you're going to feel it!
Run through each of these exercises at a rapid pace, but don't move so quickly you sacrifice form.
Use your mind-muscle connection to focus on your core contracting. Once you finish one triset, take
a quick rest, then go for another round.
Once you're done with that, don't forget your cardio!

Workout Plan

The 3-way raise is a tough cookie, especially superset with a bench press. Your front delts will feel
annihilated. To do one, perform 10 reps of a regular dumbbell front raise, then 10 reps of a
dumbbell lateral raise, and finish with 10 reps of a bent-over rear-delt raise. All 30 reps equal one
set.
Select weight that you don't have to put down. Your limiting factor will probably be the lateral
raises. Trust me, you don't have to go very heavy to feel serious burn.
Workout Plan

Day 13 - Legs, Plyos
Dynamic-effort movements take a little practice to get right, but once you get there, you'll feel the
impact. Although the sets and reps are low, I want you to use light weight— about 50-60 percent of
your 1RM. The key to these squats is to pause at the bottom and then explode out of the hole as
quickly as you can. Teaching your body to move with speed will increase the power you can produce
when you have more weight on your back!
When you're done with a set of squats, move to the vertical jump. Hold a dumbbell in each of your
hands, squat down, and then jump as high as you can. The point of doing these exercises is power,
so don't do extra to get your heart rate up. You'll get enough of that later on.
Workout Plan

Day 14 - Rest: Symmetry
I want to help you create a body you can be proud of, one that is balanced and symmetrical. I want
your legs to be in proportion with your upper body, your front delts to match your rear delts, and
your left side to be just as strong as your right.
Symmetry not only looks great, but it's a sign of a healthy body. Any injuries, imbalances, and
weaknesses are going to show up in your muscularity.
To make that symmetry happen, you'll do a lot of single-arm and single-leg exercises. You'll also
perform workouts that pair push and pull movements. And, if you haven't already figured it out,
you'll hit your legs twice per week.
All of these workouts were built with symmetry in mind. So do your best to perform them exactly as
prescribed!
Symmetry is about more than just aesthetic appeal—it's a sign of a healthy physique. I've designed
this program to help you achieve that much-coveted level of perfection. Today's workout includes
supersets of push-and-pull movements. Completing a pressing movement such as bench, followed
by a pulling movement like lateral pull-downs, will train both sides of your body simultaneously.
Some of these movements, like the behind-the-neck push press, may be new to you. Don't worry.
Follow these form cues, and you'll be on your way: Begin with the barbell on your shoulders and
your hands in a comfortable position on the bar. Keep your feet directly under your hips, and bend
your knees about three inches. Drive up through your heels, and use the momentum generated to
extend your arms and press the weight overhead. Finish with your ears in front of your shoulders.
Workout Plan

Day 16- Legs, Plyos
You don't want to be that guy who looks like he only trains above the waist. That's why this workout
is so important. Your legs will take a beating, particularly in the finishing giant set. This giant set does
require a lot of equipment, so if you need to make modifications, you can.
For example, if you don't have a hack-squat machine available, grab a pair of dumbbells and do
squats with them instead. If the gym is packed and you can't get to the hamstring-curl machine, lie
face-down on a bench, place a dumbbell between your ankles, and curl your legs up as far as
possible without lifting your quads off the pad.
Once you've achieved full contraction, lower your legs down to the starting position.
Workout Plan

During the first triset, you'll make friends with the cables as you make your way through standing
cable lifts, cable crunches, and wood chops. It's the perfect combination to strengthen your
abdominals from every angle.
Think of the standing cable lift as a reverse wood chop. Move the weight from a low position up and
across your body until your arms are in a fully extended position above your head. Keep a tight core
through the whole motion.
Hanging pikes might also be a new exercise in your weekly workouts. These can be done easily
enough. Hang from a chin-up bar with your feet and knees together. Use an overhand grip that is
slightly wider than shoulder-width apart. Keeping your legs and feet together, pull them up until
your toes touch the bar. Lower with control.
Workout Plan

I hope you're a fan of supersets, because today's workout has four on the docket!! Remember to
keep your rest between 90 seconds and two minutes, depending on the exercise. Don't rush the
exercises, and keep a steady cadence.
Also, pay close attention to the exact exercise. For example, for 1-1/4 dumbbell seated incline curls,
bring the weight all the way up, lower it about a quarter of the way, bring it back to shoulder level,
and then lower it completely for one complete rep.
The additional quarter rep will increase the time the muscle is under tension, which means more
mass-building stress on your biceps!
Workout Plan

Day 20- Legs, Plyos
Having to be quick and explosive will help increase your speed and power—benefitting you both
inside and outside the gym. By learning how to produce maximum force, you'll add pounds to your
big lifts and increase your power.
Once you're done with your plyos, head on over to the machines and start putting some muscle on
those legs! Those high-rep giant sets will make you want to cry.
Workout Plan

Day 21 - Rest: Muscularity
While they're related, strength and muscularity aren't the same. You can be strong without being
muscular, or you can have "mirin-worthy" muscles without being strong. Just like me, you want
both. With this program, you'll achieve just that. These workouts will give you a skin-tearing
pump and the strength gains you need for a true modern physique.
With your downtime today, spend a moment thinking about nutrition and prepping your meals for
the week to come. Lifting will carve your body, but increasing your calories just enough to build
muscle—and doing it by eating quality foods—is essential to the process.
Symmetry is about more than just aesthetic appeal—it's a sign of a healthy physique. I've designed
this program to help you achieve that much-coveted level of perfection. Today's workout includes
supersets of push-and-pull movements. Completing a pressing movement such as bench, followed
by a pulling movement like lateral pull-downs, will train both sides of your body simultaneously.
Some of these movements, like the behind-the-neck push press, may be new to you. Don't worry.
Follow these form cues and you'll be on your way: Begin with the barbell on your shoulders and your
hands in a comfortable position on the bar. Keep your feet directly under your hips and bend your
knees about three inches. Drive up through your heels, and use the momentum generated to extend
your arms and press the weight overhead. Finish with your ears in front of your shoulders.
This week, you'll be kicking up your cardio with two additional rounds of treadmill sprints. Fight the
urge to slack off; you can do anything for 20 seconds.
Workout Plan

Day 23- Legs, Plyos
You don't want to be that guy who looks like he only trains above the waist. That's why this workout
is so important. Your legs will take a beating, particularly in the finishing giant set. This giant set does
require a lot of equipment, so if you need to make modifications, you can.
For example, if you don't have a hack-squat machine available, grab a pair of dumbbells and do
squats with them instead. If the gym's packed, and you can't get to the hamstring-curl machine, lie
face-down on a bench, place a dumbbell between your ankles, and curl your legs up as far as
possible without lifting your quads off the pad. Once you've achieved full contraction, lower your
legs down to the starting position
Since you conquered six sets of front squats and additional reps on lunges and deadlifts last week,
today's lower-rep scheme means you should add some weight to your lifts. Those reps need to be
heavy, so don't sell yourself short.
Workout Plan

During the first triset, you'll make friends with the cables as you make your way through standing
cable lifts, cable crunches, and wood chops. It's the perfect combination to strengthen your
abdominals from every angle.
Think of the standing cable lift as a reverse wood chop. Move the weight from a low position up and
across your body until your arms are in a fully extended position above your head. Keep a tight core
through the whole motion.
Hanging pikes might also be a new exercise in your weekly workouts. These can be done easily
enough. Hang from a chin-up bar with your feet and knees together. Use an overhand grip that is
slightly wider than shoulder-width apart. Keeping your legs and feet together, pull them up until
your toes touch the bar. Lower with control.
You've done this cardio workout before and dominated, so I added another 5 minutes on the
treadmill to provide that extra push.
Workout Plan

I hope you're a fan of supersets, because today's workout has four on the docket!! Remember to
keep your rest between 90 seconds and two minutes, depending on the exercises. Don't rush the
movements, and keep a steady cadence.
Don't forget to do your cardio! I know it might seem like a lot of work—and it is—but cardio is an
essential part of carving your modern physique. Give it all you have.
Workout Plan

Day 27- Legs, Plyos
Having to be quick and explosive will help increase your speed and power—benefitting you both
inside and outside the gym. By learning how to produce maximum force, you'll add pounds to your
big lifts and increase your power.
Once you're done with your plyos, head on over to the machines and start putting some muscle on
those legs! Those high-rep giant sets will make you want to cry.
When you're done with your workout today, check out some of your lift numbers and photos from
the first week. You're already three weeks bigger, stronger, and more cut!
Workout Plan

Day 28 - Rest: Flexibility
Flexibility and mobility are essential to training. If you don't correct small imbalances in your body on
a regular basis, there's a high risk of injury. With this trainer, I'll help dispel that risk by making sure
you incorporate mobility into your program.
Sure, it's cool to lift a lot of weight, but if your form is sloppy and your movements aren't functional,
there's no real-world benefit. By training correctly from the start, you'll never use another muscle
group to overcompensate for a weaker, lagging area.
Remember to stretch before and after the workout—do some foam rolling and dynamic movements
before you work out, and some static stretches and more foam rolling after. Also, use your active-
rest day to your benefit by giving your body a good stretch in a yoga class.
Never done a board press? Don't worry; I have your back. The "boards" you use to press with are
essentially wooden two-by-fours stacked on top of each other. A partner places these boards on
your chest so you can lower the bar and press it back up in a shortened range of motion.
Board presses are great for overloading. Because the range of motion is so short, you can increase
the weight in a major way and still hit the lift. Board presses are also great because they can help
you get past those "sticky points." Many people struggle to achieve lockout. The board press can
challenge your pecs and triceps in the right way to help you better finish a lift.
Most gyms aren't equipped with wooden boards, so the best way to achieve the same thing is to
perform a towel press. To do one, simply roll up a towel and have your partner hold it on your chest.
Lower the bar until it touches the towel, and then press back up.
Remember, these reps are truncated, so you should be benching with more weight than you
normally would for the set and rep range.
Workout Plan

Day 30 - Legs
Back squats are tough. Add a quarter rep to each one, and they get a lot more difficult. But, as you
already know, if it doesn't challenge you, it doesn't change you. To perform 1-1/4 squats, get under
the bar and lower yourself all the way down. When you're in the hole, press up one quarter of the
way, lower all the way back down, and then press the weight all the way up until you're in a standing
position.
These reps should be heavy, but they shouldn't be so heavy you can't complete the sets and reps. If
you're not sure how much to put on the bar, start with something you know you can hit for about 10
reps. If you can get 6 of the 1-1/4 reps easily, add some pounds. When you start to fail on that sixth
rep, you've hit the right weight.
Workout Plan
Day 30: Legs

You've done this workout four times by now, so you know how it goes, but don't let familiarity breed
laziness. Every single exercise should be done with precision and a strong mind-muscle connection.
Perform every crunch, twist, and raise with a clear picture in your mind of your abdominals doing
the work.
When you're done crushing your core, hop onto a piece cardio equipment for a 50-minute ride. If
you get bored, switch machines every 10 minutes or so!
Workout Plan

If you can't perform the prescribed number of chin-ups, your job is to do as many as you can. If
doing even one is a struggle, there are a few things you can do to build the necessary strength.
First, use a box or bench to jump to the top of the rep, then slowly lower yourself down. This will
teach you how to use your lats and middle back to perform the movement instead of your biceps. If
you can handle these reverse chin-ups, keep at them. Eventually, you can try a real one.
You can also utilize bands. Hang one end of the band from the top of the bar, and put your foot or
knee into the other end. The band should take enough weight off so that you can perform the reps. I
prefer bands to pull-up machines because the machines may not put you in the right position to
learn how to pull. If, however, you have no other choice, use a machine.
Workout Plan

Day 34- Legs, Plyos
Like all of our other dynamic-effort movements, the sumo deadlift should not be done with heavy
weight. Use about 50-60 percent of your 1RM. Practice pulling with perfect form. Don't let your hips
or your chest rise before the other. Engage your hamstrings, squeeze your glutes, and think about
pulling the bar up by moving your hips, not extending your back.
If you're not accustomed to performing sumo deadlifts, do some extra practice before you hit the
actual sets. It's not a difficult movement, but it can take a little practice to get right.
Workout Plan

Day 35 - Rest: Endurance
Endurance is your body's ability to stay active for a long period of time. In your Modern Physique
workouts, you've been training both muscular and cardiovascular endurance. By training both
systems, you can be certain that neither your muscles nor your heart and lungs will quit before
you're ready for them to.
To train for muscular endurance, you've been doing high-rep giant sets with little rest. These big sets
will challenge your muscles to keep moving, even when they're burning like hell. Every time you
finish a set, you're helping your muscles get better at continual work.
Cardiovascular endurance is also important. The combination of low-intensity steady-state cardio
and high-intensity interval training will help you build your work capacity and allow you to keep
working at a high level for a long time. Your body's work capacity will do a lot for your heart health
and your modern physique.
Never done a board press? Don't worry; I have your back. The "boards" you use to press with are
essentially wooden two-by-fours stacked on top of each other. A partner places these boards on
your chest so you can lower the bar and press it back up in a shortened range of motion.
Board presses are great for overloading. Because the range of motion is so short, you can increase
the weight in a major way and still hit the lift. Board presses are also great because they can help
you get past those "sticky points." Many people struggle to achieve lockout. The board press can
challenge your pecs and triceps in the right way to help you better finish a lift.
Most gyms aren't equipped with wooden boards, so the best way to achieve the same thing is to
perform a towel press. To do one, simply roll up a towel and have your partner hold it on your chest.
Lower the bar until it touches the towel, and then press back up.
Remember, these reps are truncated, so you should be benching with more weight than you
normally would for the set and rep range.
Workout Plan
Day 36: Upper Body and cardio

Day 37 - Legs
No need to do worry about those quarter reps today, but I still want you to take your time on the
decent. It should take you about 4 seconds to get from a standing position to the bottom of the hole.
Yes, they're difficult. They're supposed to be.
If you've been challenging yourself with the amount of weight you squat each week, you should be
pretty comfortable under some strain. That's what building your modern physique is all about:
continuing to challenge yourself and getting better every single day.
Workout Plan
Day 37: Legs

You may be tired of these core trisets by now, but don't let familiarity breed laziness! Every single
exercise should be done with precision and a strong mind-muscle connection. Perform every crunch,
twist, and raise with a clear picture in your mind of your abdominals doing the work.
When you're done crushing your core, hop onto a piece cardio equipment for a 50 minute ride. If
you get bored, switch machines every 10 minutes or so!
Workout Plan

If you can't perform the prescribed number of chin-ups, your job is to do as many as you can. If
doing even one is a struggle, there are a few things you can do to build the necessary strength.
First, use a box or bench to jump to the top of the rep, then slowly lower yourself down. This will
teach you how to use your lats and middle back to perform the movement instead of your biceps. If
you can handle these reverse chin-ups, keep at them. Eventually, you can try a real one.
You can also utilize bands. Hang one end of the band from the top of the bar, and put your foot or
knee into the other end. The band should take enough weight off so that you can perform the reps. I
prefer bands to pull-up machines because the machines may not put you in the right position to
learn how to pull. If, however, you have no other choice, use a machine.
If, on the other hand, your bodyweight is too easy, strap on a belt and add some weight. Start with
10 pounds, and increase until you start to fail at 10 reps.
Workout Plan

Day 41- Legs, Plyos
Like all of our other dynamic-effort movements, the sumo deadlift should not be done with heavy
weight. Use about 50-60 percent of your 1RM. Practice pulling with perfect form. Don't let your hips
or your chest rise before the other. Engage your hamstrings, squeeze your glutes, and think about
pulling the bar up by moving your hips, not extending your back.
If you're not accustomed to performing sumo deadlifts, do some extra practice before you hit the
actual sets. It's not a difficult movement, but it can take a little practice to get right.
Workout Plan

Day 42 - Rest: Definition
Definition is the ability to see the shape of your muscles. A modern physique isn't complete without
round shoulders that cut into big biceps and triceps, and teardrop quads that are flanked by ropy
hamstrings.
Really, what's the point of going to the gym every day and building strength, size, and symmetry if
your muscles are just hidden under a layer of fat? You want to show off your hard work! In order to
achieve definition, you want to be lean. However, it's important that you don't get so lean that you
delve into the realm of being unhealthy.
For me, I can live pretty easily between 6-9 percent body fat. But, that doesn't have to be a rule for
everyone, especially if you're just starting out. What makes this program great, though, is that I've
set it up so that you can continue to get bigger, stronger, and improve your physique all at the same
time.
The nutrition, though, has to come from you. You need to be eating enough calories to build muscle
and strength, but not so many that they end up getting stored as fat. It may take you the entire
program to figure out the right amount of calories, but when you do, you'll see even better results.
I get it; giant sets can be a giant pain, especially during peak hours on workdays, when the gym is
more packed than usual. Monopolizing four different pieces of equipment isn't always possible.
If you find yourself crowded out of your favourite station, just choose a different exercise that
utilizes the same target muscles. For instance, if you manage to snag an adjustable bench, but
someone beats you to the pull-down machine, just substitute a barbell pull-over. This lets you target
your lats while making the bench do double duty.
Workout Plan

Day 44 - Legs
Doing the exercises back to back without rest between moves ensures you're working your legs as
hard as you can in as little time as possible. Resting too often or too long only short changes your
gains, so keep ploughing through each superset or giant set without pause.
The single-leg Romanian deadlift/Bulgarian split squat superset is also an opportunity for you to
address any asymmetry you've noticed in your lower body. If you notice that your right leg is
stronger than your left, don't make it worse by using more weight on one side than the other.
Choose weight you know you can do with both sides, and stick to it.
Workout Plan
Day 44: Legs

Take a brief rest between each triset round to keep your heart rate slightly elevated throughout.
Maintaining a steady, rapid pace is important to maximize your results, but don't rush through the
moves so carelessly that you compromise form! Performing a quick, sloppy ab exercise is an
excellent way to hurt your back—sometimes permanently. Keep yourself moving, but concentrate
on using the correct core muscles.
Workout Plan

Few aspects of weightlifting are as satisfying as the instant gratification I get from a massive arm
pump. Today's gun show requires you to fail at a fairly high rep range. That means your goals is to hit
those reps. Don't be a meathead and try to lift max weight. It's not your job to show the gym your
1RM biceps curl.
You'll do more reps in the final supersets than the first two, so be particularly smart about what
weight you choose.
When you're done lifting, get some HIIT done!

Workout Plan

Day 48- Legs, Plyos
If you're still wondering why you need to spend time jumping on and off things, be sure to watch
tomorrow's video on athleticism. These bursts of power and dynamic movements are crucial for
maintaining an overall balanced physique.
After your plyos, make sure you perform the giant set to finish your workout. If you want bigger legs,
these sets in the hypertrophy range are exactly what you need.
Workout Plan

Day 49 - Rest: Athleticism
Long before I was a bodybuilder, I was an athlete. Some people lift weights just to look good, but for
me it was always about wanting to run faster, jump higher, and manoeuvre with greater agility. I've
never forgotten that these athletic movements formed the base of my physique. Even today, they
continue to improve the shape and symmetry of my muscles.
I get it; giant sets can be a giant pain, especially during peak hours on workdays, when the gym is
more packed than usual. Monopolizing four different pieces of equipment isn't always possible.
If you find yourself crowded out of your favourite station, just choose a different exercise that
utilizes the same target muscles. For instance, if you manage to snag an adjustable bench, but
someone beats you to the pull-down machine, just substitute a barbell pull-over. This lets you target
your lats while making the bench do double duty.
Workout Plan

Day 51 - Legs
Doing the exercises back to back without rest between moves ensures you're working your legs as
hard as you possibly can in as little time as possible. Resting too often or too long only short changes
your gains, so keep ploughing through each superset or giant set without pause.
The single-leg Romanian deadlift/Bulgarian split squat superset is also an opportunity for you to
address any asymmetry you've noticed in your lower body. If you notice that your right leg is
stronger than your left, don't make it worse by using more weight on one side than the other.
Choose weight you know you can do with both sides, and stick to it.
Workout Plan
Day 51: Legs

Take a brief rest between each triset round to keep your heart rate slightly elevated throughout.
Maintaining a steady, rapid pace is important to maximize your results, but don't rush through the
moves so carelessly that you compromise form! Performing a quick, sloppy ab exercise is an
excellent way to hurt your back—sometimes permanently. Keep yourself moving, but concentrate
on using the correct core muscles.
Workout Plan

Few aspects of weightlifting are as satisfying as the instant gratification I get from a massive arm
pump. Today's gun show requires you to fail at a fairly high rep range. That means your goals is to hit
those reps. Don't be a meathead and try to lift max weight. It's not your job to show the gym your
1RM biceps curl.
You'll do more reps in the final supersets than the first two, so be particularly smart about what
weight you choose.
When you're done lifting, get some HIIT done!
You're almost done! Start looking ahead.
This is it: the home stretch. You only have a few days left in this fitness plan, and the finish line is in
sight. But once you cross it, you’re not really done; you’re ready to begin again! It's time to start
considering your options for what comes next. An "after" picture, some well-earned rest, and a
hearty meal or two are probably part of your plan. But what then?
Here are some popular options:
• You could turn right around and perform this same plan again. No, really! Many people find
they experience even better results the second time through a plan since they’re familiar
with the exercise protocol, the diet, and other factors that may be hard to master the first
time through. If you hammer the plan again, just set some new goals and push yourself
beyond where you started.
• If you’ve been moving in the same direction for a while and need a change of pace, you
could do a 180 and change your goal. If you've been chasing gains, try a fat-loss or
performance plan. If you've been losing fat, it could be time to build strength or add muscle.
Believe it or not, each program can feed perfectly into the next! There are over 45 plans to
choose from on our Browse All Plans page.
• Take a brief break from structured training. If you need a little variety in your life and time to
decide where to go next, just repeat your favourite workouts from the program you're
finishing while you make up your mind, or string together workouts from a few different
programs—back from one, legs from another, and so on. This can help you try a plan out
before you commit to it.
Whatever you do, don't let the momentum you've been building up fade away! Consistency is the
key to a fit lifestyle, and over the last few weeks, you've built up a lot of it. Now go finish strong!
Workout Plan

Day 55 - Legs, Plyos
Having fun jumping on and off things? These bursts of power and dynamic movements are crucial
for maintaining an overall balanced physique.
After your plyos, make sure you perform the giant set to finish your workout. If you want bigger legs,
these sets in the hypertrophy range are exactly what you need.
Workout Plan

Day 56 - Rest
Give yourself huge props; not many people complete entire trainers, let alone one as comprehensive
as this one. After eight weeks of hard work and focus, I have no doubt you're seeing results in your
physique.
But today isn't the end; it's simply time to decide what comes next. After all, the Modern Physique
isn't about looking good for a few months; it's about embodying fitness for the rest of your life.
If you enjoyed my Modern Physique trainer, then by all means, feel free to go back to the beginning
and repeat it. But if you want to try something different, or your fitness goals have changed,
Bodybuilding.com offers a variety of trainers to match any interest or objective.
Whatever you choose to do next, make it something sustainable. Create new goals that build off the
old ones, search out new recipes to stave off boredom, and re-evaluate your supplement stack.
There's almost no wrong way to become fit, so long as it keeps you off the couch and moving!

Steve Cook Modern Physique Workout Plans

Uploaded by

Document Information

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Steve Cook Modern Physique Workout Plans

Uploaded by

Copyright:

Available Formats

Day 1 - Upper Body, Cardio: Strength

Day 1: Upper Body and Cardio

Day 2: Legs Rest 3 min. between sets.

Day 3: Active Recovery

Day 4: Abs and Cardio

Day 5: Upper Body and Cardio

Day 6: Legs and Plyos

Day 8: Upper Body and Cardio

Day 9: Legs and Plyos

Day 10: Active Recovery

Once you're done with that, don't forget your cardio!

Day 11: Abs and Cardio

Day 12: Upper Body and Cardio

Day 13: Legs and Plyos

Day 15: Upper Body and Cardio

Day 16: Legs and Plyos

Day 17: Active Recovery

Day 18: Abs and Cardio

Day 19: Upper Body and Cardio

Day 20: Legs and Plyos

Day 22: Upper Body and Cardio

Day 23: Legs and Plyos

Day 24: Active Recovery

Day 25: Abs and Cardio

Day 26: Upper Body and Cardio

Day 27: Legs and Plyos

Day 29: Upper Body and Cardio

Day 30: Legs

Day 31: Active Recovery

Day 32: Abs and Cardio

Day 33: Upper Body and Cardio

Day 34: Legs and Plyos

Day 36: Upper Body and cardio

Day 37: Legs

Day 38: Active Recovery

Day 39: Abs and Cardio

Day 40: Upper Body and cardio

Day 41: Legs and Plyos

Day 43: Upper Body and cardio

Day 44: Legs

Day 45: Active Recovery

Day 46: Abs and Cardio

When you're done lifting, get some HIIT done!

Day 47: Upper Body and cardio

Day 48: Legs and Plyos

Day 50: Upper Body and cardio

Day 51: Legs

Day 52: Active Recovery

Day 53: Abs and Cardio

When you're done lifting, get some HIIT done!

You're almost done! Start looking ahead.

Here are some popular options:

Day 54: Upper Body and Cardio

You're almost done! Start looking ahead.

Here are some popular options:

Day 55: Legs and Plyos

You're almost done! Start looking ahead.

Here are some popular options:

You might also like