Steve Kuclo’s Workout Routine and Diet Plan

Steve Kuclo is a well-known IFBB bodybuilder from Texas. His massively muscular and immensely aesthetic physique has made him earn numerous bodybuilding titles. And owing to this reason he has been nicknamed King Snake.

Steve has also been an ice hockey player. He used to visit a gym to work on improving his overall athleticism as an ice hockey player. And that’s how he fell in love with bodybuilding and went on to build a monstrous physique that never fails to impress his fans and followers.

Through this post, we will be throwing light on Steve Kuclo’s workout routine and diet plan. So without further ado, let’s proceed.

Steve Kuclo’s Workout Principles

Steve Kuclo’s workout plan is primarily about hardcore lifting. That’s what has given him a monstrously muscular physique. His exercise routine also has a certain amount of cardio in it, especially in his on-season.

Steve’s workout routine follows a high-volume training protocol. But at the same time, he also likes to keep the intensity level of it pretty high to make maximum muscle gains.

Steve also likes to subject his muscles to certain intensity techniques. His favorite one is the ‘triple drop set’. It enables him to train his muscles beyond failure which not only intensifies his exercise routine but also fetches him monstrous muscle gains.

Steve Kuclo’s Workout Routine

The concept of progressive resistance happens to be the foundational stone of muscle building. To ensure that progressive resistance takes place in his workouts, Steve tends to increase the weight in each of his progressing sets. Undoubtedly, it is quite challenging and uncomfortable but at the same time, it facilitates both size and strength gains.

On most of his working sets, Steve ensures to go to failure. By doing so, his targeted muscle groups get flooded with huge amounts of blood which gives him a skin-splitting pump.

Steve’s workout routine for the week consists of 5 training days. He follows a bro split and hits each of his muscle groups just once a week with enormous intensity and volume. His weekends are reserved for facilitating rest and recovery.

Now let’s get to know what all exercises are included in Steve Kuclo’s workout routine:-

Monday- Shoulders

• Seated dumbbells overhead press- 5 sets of 8-12 reps
• Lateral raises- 4 sets of 10-12 reps
• Front delt raises- 4 sets of 12-15 reps
• Machine shoulder press supersetted with rear delt flys- 4 sets of 10-12 reps
• Shrugs- 5 sets of 8-12 reps

Tuesday- Back

• Underhand lat pulldowns supersetted with straight arm pulldowns- 4 sets of 12-15 reps
• Heavy dumbbell rows- 4 sets of 8-10 reps
• Machine rows- 4 sets of 10-12 reps
• Deadlifts- 5 sets of 5-8 reps

Wednesday- Chest

• Incline dumbbell press- 5 sets of 10-12 reps
• Incline dumbbell flys- 5 sets of 12 reps
• Hammer strength bench press- 5 sets of 8-12 reps
• Pec deck flys- 5 sets of 12 reps

Thursday- Legs

• Leg extensions- 5 sets of 10-12 reps
• Hack squats- 5 sets of 10-12 reps
• Vertical leg press- 5 sets of 10-12 reps
• Romanian deadlifts- 5 sets of 8-12 reps
• Lying leg curls- 5 sets of 12 reps
• Calf raises- 5 sets of 12 reps

Friday- Arms

• EZ-barbell curls- 5 sets of 10-12 reps
• Standing high pulley cable curls- 5 sets of 12 reps
• Hammer spider curls- 5 sets of 10-12 reps
• Close grip bench press- 5 sets of 8-12 reps
• Cable crossover tricep pushdowns- 5 sets of 10-12 reps
• Cable triceps pushdowns- 5 sets of 10-12 reps

Saturday and Sunday- Rest

Moderate Reps

Steve prefers to perform almost all the exercises in his training program in a rep range of 8-12 reps. He lifts considerably heavy as well. He claims that when it comes to putting on massive muscle size, lifting heavy weights with a moderate number of reps is the key.

He seldom hits singles or doubles on exercises. Instead, he performs as many reps as possible with proper form using heavy weights. This approach also allows him to subject his muscles to growth.

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Using Machines

Steve’s training program has a major share of exercises that are performed with free weights. But he also uses machines to increase the intensity of certain exercises. Talking about their effectiveness, he says,

“Machines are just tools, and a lot of the time they’re the best tools to work your muscles the right way.”

When he chooses to use a machine for performing an exercise, he intends to completely annihilate the targeted muscle groups. The use of machines also allows him to establish a better mind-muscle connection.

Steve Kuclo’s Diet Plan

Steve Kuclo’s diet plan has always been targeted toward facilitating size gains. He eats like a horse to feed his monstrous body. But at the same time, he ensures that the majority of food items in his diet chart are loaded with essential nutrients.

When Steve is in his preparation phase for an upcoming bodybuilding event/competition he relies on an extremely strict diet plan. It has a major share of food items that are a rich source of lean proteins.

It also has a decent amount of good carbs which keeps him energetic enough to go through his cardio sessions that burn off excess fat from his frame. This in turn gives his body an aesthetic look.

Steve Kuclo’s meal plan during his on-season consists of 5 meals. Let’s get to know what all food items are included in each of them:-

Meal 1

• 2 whole eggs
• 5 cups egg whites
• 2 cups oats
• 2 slices Ezekiel Bread

Meal 2

• 12 oz. sweet potato
• 10 oz. millet

Meal 3

• 2 cups rice
• 10 oz. chicken breast
• 1 tbsp avocado oil

Meal 4

• 2 cups rice
• 10 oz. chicken

Meal 5

• Protein shake (made of 2 scoops whey protein isolate, ½ cup Greek yogurt, and 1.5 cups oats)

Steve Kuclo’s Off-Season Diet

When Steve is in his off-season, he tends to eat a humongous amount of calories. This enables him to put on massive size which he trims down when he preps up for a competition.

Now let’s get to know what all food items are included in Steve’s off-season meal plan:-

Meal 1

• 2 whole eggs
• ½ cup egg whites
• 1½ cup oats
• 6 oz. lean steak
• 1-cup spinach

Meal 2

• 7 oz. lean ground turkey or chicken
• 1 banana
• 2 cups of white rice

Meal 3

• 1 apple
• 2 cups of white rice
• 7 oz. lean ground turkey or chicken

Meal 4

• 2 cups of cooked rice
• 7 oz. of cooked lean ground turkey or chicken
• 1 cup pineapple

Meal 5

• 10 oz. sweet potato
• 8 oz. cooked salmon
• Any vegetable

Meal 6

• 1 handful of mixed nuts
• ½ cup low-fat natural Greek yogurt
• 1 tbsp coconut oil

Steve’s off-season diet plan targets increasing his overall body weight and mass. And owing to this reason it isn’t too strict in terms of the food choices he goes with.

Cheat Meals

Steve consumes cheat meals only during his off-season. He enjoys 2-3 cheat meals a week. It includes a wide variety of food items that range from pizzas to fast-food burgers.

On the contrary, when Steve prepares for a competition, he eliminates any kind of cheat meals from his diet plan and eats as nutritiously as possible.

Steve Kuclo’s Supplements

When it comes to fueling his alien gains, Steve doesn’t just rely on a well-structured nutrition plan. He also includes a few supplements into it to make it more nutrient-dense.

Steve Kuclo’s supplements stack includes the following:-

• Pre-workout
• Creatine
• BCAA
• Whey protein
• Multivitamin

Before getting started with his brutal training sessions, Steve likes having a pre-workout supplement. It keeps his energy levels elevated which enables him to go through his intense workouts.

He sips BCAAs and creatine in between his workout sessions. The former keeps his body in an anabolic state whereas the latter boosts his exercise performance.

Steve likes having 1-2 whey protein shakes in a day which ups his everyday protein intake resulting in greater muscle recovery and growth.

Last but not least, Steve consumes multivitamins to fetch his body essential micronutrients.

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Wrapping Up

So this was all about Steve Kuclo’s workout routine and diet plan. You can certainly use them as a reference to structure your own fitness regime as well.

But before doing so ensure to make slight modifications to it based on your fitness goals and experience.

Last but not least, be consistent with following it with discipline to derive the most out of it. Taking the assistance of an experienced physical trainer will serve your very best interests in that matter.