Scott Herman's Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 13, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Scott Herman is a rising star in the fitness industry and the man behind Scott Herman Fitness, a super-helpful fitness video series he shares with millions of fans on social media.

He is also a BSN-sponsored athlete and the founder of Muscular Strength, a website dedicated to Scott's two greatest passions: fitness and bodybuilding.

We watched every single one of his videos to get all of his tips on fitness, lifestyle, and health that can boost your routine and push you towards doing your best in the gym.

We're going to give you a detailed breakdown of Herman's training and diet, which we spent hours preparing. Let's start.

His Stats

  • Age: 29
  • Height: 5'10"
  • Weight: 173 lbs

From Soccer to Weightlifting: Growing Muscles and Confidence

Growing up in Massachusetts, Scott played different sports, including soccer and wrestling.

As a matter of fact, his first interest in bodybuilding came from watching his favorite superheroes on TV.


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A post shared by Scott Herman (@scotthermanfitness)

He began learning the basics at home with his dad's weights and soon got sucked into the world of bodybuilding.

He started cleaning fitness machines and equipment at the local Gold's Gym in exchange for free membership.

He says that, in the beginning, lifting weights was a way to let off steam, but over time, it became the way of life.

In the meantime, while he was working on becoming a trainer, he decided to trade Massachusetts for sunny Florida, where he's currently based and is successfully running his own fitness studio.

Scott Herman's Workout Routine

Scott exercises every day for about 50 minutes. In my professional experience, if you are using weights in your sessions, you can get modest results with a 45- to 60-minute routine.

Monday - Chest and Abs Exercise

man in a dumbbell press position in a gym
  • Dumbbell chest press – 3 sets x 6-8 reps
  • Dumbbell incline chest press - 3 sets x 6-8 reps
  • Cable flys: high – 3 sets x 6-8 reps
  • Cable flys: low – 3 sets x 6-8 reps
  • Cable flys: middle – 3 sets x 6-8 reps

Tuesday - Shoulders, Abs, and Back

shirtless man working out in a lat machine
  • Lat pull-downs – 3 sets x 6-8 reps
  • Reverse pull-downs – 3 sets x 6-8 reps
  • Deadlifts (straight bar) – 3 sets x 6-8 reps
  • Wide-grip pull-ups – 3 sets x 6-8 reps
  • Low rows – 3 sets x 6-8 reps
  • Dumbbell shoulder press – 3 sets x 6-8 reps
  • Dumbbell lateral raises – 3 sets x 6-8 reps
  • Dumbbell front raises – 3 sets x 6-8 reps
  • Dumbbell alternating lateral raises (overhand/underhand) – 3 sets x 6-8 reps

Wednesday - Legs

instructor teaching a man how to squat in a gym
  • Squats – 5 sets x 15-20 reps
  • Leg Extension - 3 sets and 6-8 reps
  • Single-leg Extension - 3 sets and 6-8 reps
  • Hamstring  Curl - 3 sets and 6-8 reps
  • Single-leg Curl - 3 sets and 6-8 reps
  • Hip Adduction – 3 sets x 15 reps
  • Donkey Calf Press – 3 sets x 15-20 reps
  • Single-leg Calf Raise – 3 sets x 15-20 reps

Thursday - Abs and Arms

shirtless asian man working out with a dumbbell on one arm
  • Straight-bar biceps curls – 3 sets x 6-8 reps
  • Alternating dumbbell curls – 3 sets x 6-8 reps
  • Hammer curls – 3 sets x 6-8 reps
  • Reverse curls – 3 sets x 6-8 reps
  • Close-grip bench press – 3 sets x 6-8 reps
  • Seated triceps extensions – 3 sets x 6-8 reps
  • Triceps push-downs (V-bar) – 3 sets x 6-8 reps

Friday  - Abs Only

Saturday - Rest

Sunday - Cardio

Scott's preference for simple 20-minute cardio sessions three times a week resonates with my own experience. I've incorporated similar cardio routines in my schedule, and it's been a game-changer for maintaining my lean physique and boosting my overall stamina.

He usually goes for a 3% incline for an 8mph run on the treadmill or goes for a run outside.

Before he starts, he does some side shuffling workouts for about 3 minutes, allowing him to keep his ankles strong and stable.

Scott Herman's Recovery Techniques

This is Scott's approach to recovery:

  • Rest days: These are not just days off but are strategically placed to allow his body to recuperate and rebuild after intense workout sessions. He advocates for active recovery, engaging in light activities like walking or yoga, which aid in muscle recovery and maintain a consistent exercise habit.
  • Quality sleep: He aims for 7-8 hours of quality sleep each night, recognizing that during sleep, the body undergoes most of its repair and muscle-building processes. He often shares tips on creating a conducive sleep environment, like minimizing screen time before bed and maintaining a regular sleep schedule.
  • Stretching and mobility work: Incorporating stretching and mobility exercises is a staple in Herman's routine. He often includes dynamic stretches before workouts and static stretches post-workout.
  • Recovery tools and supplements: Herman uses various recovery tools such as foam rollers and massage guns to alleviate muscle tightness and enhance blood flow. Also, he incorporates supplements like BCAAs (Branched-Chain Amino Acids) and protein shakes, which aid in muscle repair and recovery.

Scott's Advice on Exercising at Home

While it's obvious that without hitting the exact same weights as you did in the gym, you'll lose some of the strength, Scott says that as long as you work on maintaining a lot of blood flow to your muscles and keeping them active, plus mixing in plyometric work, you can vastly improve the time it takes to get back to your previous levels in the gym.

Echoing Scott's thoughts, I've also noticed that maintaining blood flow to the muscles during times when I can't hit the gym as hard has helped me bounce back faster. My personal experience aligns with his advice—it's all about keeping the momentum going, even outside the gym.

Scott Herman Fitness On YouTube

Scott Herman doing side planks

Since 2009, Scott has been sharing his training techniques with his subscribers all around the world to help them reach their fitness goals. Over the past couple of years, his YouTube channel has started gaining attention, generating millions of subscribers.

As Scott puts it, the idea behind it was to help people, athletes or not, come into his club, exercise, get excited about exercising, and not feel intimidated.

When you step into the weight room for the first time, it can get overwhelming. But as a beginner:

‘’you need to focus on building a strong foundation, growing your major muscle groups and increasing your overall endurance in your bench, squat, and deadlift," he says.

Here's the whole YouTube video with some of Scott's tips for beginners on how to stimulate muscle growth:


Need more tips? Check out his website (scotthermanfitness .com) or for more information on his meals and training routine, or keep browsing the Scott Herman Fitness channel - you'll find loads of helpful stuff!

Scott Herman Diet Principles

man using a measuring tape on his waist

Scott's emphasis on tracking carbs, fats, and macronutrients is something I've personally experienced as pivotal in achieving fitness goals. My journey has taught me the importance of a well-structured diet plan, and like Scott, I've found that meticulous tracking is the key to success.

"I focus on protein in every meal and make sure I have good portions of veggies as well. That's all you need to make gains!" Scott says.

When asked about his daily calorie/macro ratio in on- and off-season, Scott admits that he doesn't have an "on/off" season, and he counts his macros rigorously throughout the year in all of his meals.

"I focus on making lean gains (building muscle with very little body fat gain), thus keeping my daily calories and macros the same. I adjust my daily food intake as I continue to gain muscle by adding slightly more calories from protein and fat with a slight increase in carbs."

When asked what foods to avoid, Scott is quick to answer: "Anything that throws off your macros," meaning low-quality fat, junk food, refined foods, and food loaded with artificial ingredients.

Scott claims you can eat what you want, so long as you stay on track with your macros. Use common sense and make healthy choices as your go-to.

On his website, he offers a meal planning program that calculates macros and creates balanced nutrition from real foods based on your needs and goals. This calculator is convenient and easy to use, so go ahead and use it if you need a guide to meet your fitness goals.

Scott’s Meal Plan

close up image of a bowl filled with vegetables

Because he's very serious about hitting his macros to a tee, he tends to eat the same meals every day.

Example daily menu:

  • Breakfast: Quaker Whole Oats, whole wheat toast, eggs, milk, whey protein isolate;
  • Lunch: Fish or grilled chicken with brown rice or mixed vegetables;
  • Dinner: Fish with mixed vegetables and whole wheat pasta;

What Supplements Does He Take?

A blend of whey protein and casein is Scott's combo of choice. He likes to take it before sleep, as according to a study in the National Library of Medicine, this allows the slow release of proteins overnight that replenish his entire system [1].

Casein takes longer to break down, so it keeps your protein synthesis elevated over time. Scott usually mixes it with Greek yogurt, and he swears it tastes great!

He also takes:

  • Glutamate
  • Creatine
  • Caffeine-based engine-starters
  • BSN AminoX
  • CLA DNA,
  • Fish oil
  • Minerals [2]


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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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One thought on “Scott Herman’s Workout Routine, Diet Plan & Supplements

  1. Scott Herman’s deadlift is also a bomb. Just when you think you know everything about deadlifts, Scott spurs other new info.

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