Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Scott Herman’s Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: November 8, 2021

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.

Whether you're a seasoned athlete or a beginner, Scott’s videos are a goldmine of great tips on fitness, lifestyle, and health that can boost your routine and push you towards doing your best in the gym.

In this article, we're going to give you a detailed breakdown of Herman's training and diet we spent hours preparing. Let's dive in!

His Stats

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

From Soccer to Weightlifting: Growing Muscles and Confidence

Growing 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.

 

View this post on Instagram

 

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. If you are using weights in your sessions, you can get modest results with a 45-60 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 likes to do very simple 20-minute cardio sessions three times a week, which allows him to maximize his efforts during his sessions and maintain a lean body.

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 dedicated one day to recovery and rest. He says that there's nothing more beneficial for muscle recovery, like a good night's sleep.

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.[2]

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 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, not feel intimidated. [1]

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 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

Fitness goals cannot be achieved without the elaborate diet plans, so it makes sense that Scott keeps track of all of his carbs, fats, and macronutrients.

"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.

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 to allow the slow release of proteins overnight that replenish his entire system.

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, and
  • Minerals.[3]

Can You Exercise Like Scott Herman?

If you are someone who is trying to get better-looking abs, leaner legs, killer arms, but you just can't seem to strike the right balance between exercises, supplements, and nutrition, a good place to start is to take advice from a pro figure like Scott Herman.

You'll need members' access to unpack the 12-week training program, but until you are ready to take the plunge, you can browse through his YouTube videos and pick up many great tips on fitness and health that can boost your routine.

Do you think you're ready to start? Let us know what you think in the comments below.


References:

  1. https://barbend.com/scott-herman-podcast/
  2. https://barbend.com/scott-herman-bsn-supplements/
  3. https://www.dailymotion.com/video/x47jqsy

About the author

You may also like

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.

Leave a Reply to Lloyd Armstrong Cancel reply

Your email address will not be published. Required fields are marked *