Cory Curtis

Chris Cory



In my younger years I was always skinny and lanky, yet stayed active. I loved playing music and although I wrestled through middle school, during high school the only extracurricular I was involved in was marching band. I played tuba and I was a huge nerd. I never touched any weights until I was in my junior year of college where I took weightlifting as an elective as opposed to ballroom dance and continued when I moved from Columbia, South Carolina to Charleston, South Carolina – 10 minutes from the beach. I just wanted to look good with my shirt off so I got my first gym membership and went to youtube for all of my workout routine so. I immediately fell in love with the progress I was making and the lifestyle. Going to the gym turned out into a huge stress reliever and the days I didn’t go seemed like days wasted. I didn’t really put on size until I went from eating two to three meals a day to training my body to take in 7 to 8 full meals. Once I had figured this out I made 15 -20 pound jumps in size over the next 3 years. This was about the time when I was approached about competing. I never imagined myself on stage as it was a sport that would put me way out of my comfort zone but a friend and I made a pact that we would just go for it to see what happens. I did my own prep and competed in both physique and classic physique. The package I brought was good enough for 2nd place in physique and 3rd in classic. That taste of stage and seeing how far I could push my body ignited a higher intensity and passion for the sport. I competed in Miami Nationals in 2017 achieving first callouts and now my focus is turning pro in Las Vegas this July after a warm up competition in my home state of South Carolina.


Workout Routine

chris cory


    • Rep tempo 2/1/1
    • Wide grip low cable row

4 sets 12,10,10,8 (drop and get 10 more)

    • Close grip pulldowns

3 sets 12

    • Underhand bb rows (full stretch stay bent over)

3 sets 10,10,10

    • T-bar rows (use 25 pound plates)

3 sets 12,10,8 (drop twice get 8 reps each time)

    • Hyperextensions

3 sets 15

    • Reverse pec deck

4 sets 12


    • Rep tempo 2/1/1
    • Incline barbell

4 sets 12,12,10,10 (drop get 10 more ¾ way up)

    • Flat barbell

3 sets 10,10,8

    • Incline db press

3 sets 15,12,10 (drop get 10)

    • Decline flys

4 sets 15,12,12,10

    • Db side laterals

4 sets 15

DAY 3 : Off

chris cory
chris cory


    • Leg extension

2 sets 20

    • Pick weight you can do 40 reps. Do 40 reps then rest 10 seconds go to failure. Repeat until 100 reps are completed
      Smith front squats

4 sets 12,10,10,10 (drop and get 20 keep constant tension)

    • Hacks

3 sets 10,10,8 (drop and get 12 slow 4 second negative)

    • Lying leg curls

Repeat format of leg extension

    • dB stiff legs

3 sets 12 (4 second negative)

    • Leg press(feet high)

3 sets 15,12,12 (drop get 20 keep constant tension on hams)

    • Lunges superset with seated leg curls

3 sets 15 (each leg lunges)
3 sets 12,12,10 (leg curls) triple drop 10 reps each last set


    • Rep tempo 2/1/1
    • Incline db curls superset with rope pressdowns

4 sets 15,15,12,12

    • BB curls superset with EZ bar skull crushers (lay on ground and come all the way down)

3 sets 12,12,10 (drop and get 20)

    • DB preacher curls superset with Close grip bench

3 sets 12

    • Hammer curls superset with reverse grip pressdowns

3 sets 15,15,12 (drop and get 15)

chris cory
chris cory


    • Rep tempo 4/0/1
    • Hammer incline superset with wide pulldowns

4 sets 15,12,12,10

    • Flat db press superset with db row

3 sets 15,12,10 (drop get 10)

    • Cable cross over superset with hammer iso row

4 sets 15,15,12,12 (drop twice get 12 each time)

DAY 7 : Off

Diet and Supplementation

*** prior to meal 1

1.5 serving controlled labs blue gene, 5 grams glutamine. 5 grams controlled labs carnmore. 2 scoops controlled labs orange triads + greens

Meal 1

1 whole egg, 1.5 cup egg whites, 85 grams oats, 15 grams honey, ¼ cup blueberries, 1 thomas bagel with fruit preserves

Meal 2

9oz steak, 8 oz sweet potato,½ cup veggies

Meal 3

(pre 1.5 hours before training)

6 oz white fish, 1.5 cups jasmine rice, 16 grams almond butter , ½ cup veghugies

  • Preworkout

(1 scoop controlled labs white flash,1 scoop controlled labs glycergrow 2

During training 50 grams carb powder, 10 grams controlled labs purple wraath 1 scoop glycergrow)*****

  • Postworkout

2 scoops controlled labs Promore 50 grams carb powder, 15 grams honey, 5 grams bcaas, 5 grams controlled labs green bulge,5 grams glutamine

Meal 4

(45 min-1 hour later)

9 oz 99% turkey, 1.5 cups jasmine rice, 16 grams(1 level tablespoon almond butter), 4-5 spears asparagus

Meal 5

9oz chicken, 9 oz sweet potato, ½ cup veggies

Meal 6

3 oz 99% turkey,3 oz fresh salmon, ¾ cup jasmine rice, 1 tablespoon olive oil, ½ cup veggies

Meal 7

1 cup egg whites, 1 cup veggies

Before bed

1.5 servings Blue Growth