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Scott Herman Workout Routine

Hanna Walther Author Profile



Scott Herman Fitness' Workout Routine and Diet

What does Scott Herman’s workout routine look like?

From winning the Men’s Health Iron Abs competition to a contestant on MTV’s The Real World: Brooklyn, Scott Herman’s entrance into the fitness industry is unique in its own right.

Scott Herman is a fitness trainer, social media fitness influencer, and longtime fitness fanatic. He has over 2 million subscribers on his YouTube channel, but his love for bodybuilding came from using his father’s weights at 12 years old in Massachusetts.

Although we’ve done research on Scott Herman’s diet and exercise regime, this article isn’t his exact workout routine. It provides a general idea of what Scott does when training based on his own commentary and information from others in the industry. 


Current Stats 

  • Height:‎ 5’10”
  • Weight: 170 pounds
  • Age: 37 years old
  • Birthday: October 18, 1984
  • Accolades: BSN athlete, founder of, 2007 winner of Men’s Health Iron Abs, over 2 million YouTube subscribers


Workout Principles

Scott Herman provides daily gym motivation and workout tips on his Instagram and YouTube channel, where he shares his fitness lifestyle with his community of over 2 million subscribers. For those new to working out with free weights, Scott recommends focusing on building a strong foundation and improving endurance through your bench, squat, and deadlifts.

As a kid, Scott Herman wanted to look like his favorite superheroes, and that’s how his motivation and passion for exercise were born. He took a cleaning job at the local Gold’s Gym for the free membership so he could begin his fitness journey with adequate equipment.

For those just getting started with weightlifting, Scott Herman recommends lifting free weights as much as possible to establish the proper form and work stabilizers in addition to the targeted muscle groups.


Scott Herman’s Workout Routine

Scott Herman implements high volume training during his workout routines; when mixed with high-frequency training, this is the best way to maximize muscle mass.

He adds cardio to two or three of his workouts in addition to lifting weights to train his body in a different way, build endurance, and give his joints and muscles a break from weights.


Monday – Chest and Abs

  1. Dumbbell chest press (3 sets, 8 reps)
  2. Dumbbell incline chest press (3 sets, 8 reps)
  3. Cable flys: high (3 sets, 8 reps)
  4. Cable flys: low (3 sets, 8 reps)
  5. Cable flys: middle (3 sets, 8 reps)

Scott uses free weight for most of his favorite exercises, particularly to target the abs and whichever muscle group he’s working that day.


Tuesday – Shoulders, Abs, and Back

  1. Lat pull-downs (3 sets, 8 reps)
  2. Reverse pull-downs (3 sets, 8 reps)
  3. Deadlifts (3 sets, 8 reps)
  4. Wide-grip pull-ups (3 sets, 8 reps)
  5. Low rows (3 sets, 8 reps)
  6. Dumbbell shoulder press (3 sets, 8 reps)
  7. Dumbbell lateral raises (3 sets, 8 reps)
  8. Dumbbell front raises (3 sets, 8 reps)
  9. Dumbbell alternating lateral raises (3 sets, 8 reps)

Tuesday is filled with compound exercises that allow Scott to target various muscle groups at once; from deadlifts, front raises, and pull-downs, he hits most of his upper body in one day.


Wednesday – Legs

  1. Squats (5 sets, 20 reps)
  2. Leg extension (3 sets, 8 reps)
  3. Single-leg extension (3 sets, 8 reps)
  4. Hamstring curl (3 sets, 8 reps)
  5. Single-leg curl (3 sets, 8 reps)
  6. Hip adduction (3 sets, 15 reps)
  7. Donkey calf press (3 sets, 15 reps)
  8. Single-leg calf raise (3 sets, 15 reps)

It wouldn’t be a Scott Herman workout routine without a killer leg workout. He implements some exercises that work the muscles unilaterally, like single-leg extensions, to isolate and improve any muscle imbalances.


Thursday – Abs and Arms

  1. Straight-bar biceps curls (3 sets, 8 reps)
  2. Alternating dumbbell curls (3 sets, 8 reps)
  3. Hammer curls (3 sets, 8 reps)
  4. Reverse curls (3 sets, 8 reps)
  5. Close-grip bench press (3 sets, 8 reps)
  6. Seated triceps extensions (3 sets, 8 reps)
  7. Triceps push-downs (3 sets, 8 reps)


Friday – Abs

If you were wondering how Scott Herman got those iron abs, now you know. Barely a day passes when the guy isn’t working his abs in one way or another. He dedicates Friday solely to abs in this absolute burner:

  1. Dumbbell lateral raises (3 sets, 10 reps)
  2. Dumbbell front raises (3 sets, 10 reps)
  3. Dumbbell alternating lateral raises (3 sets, 10 reps)
  4. Side planks (3 sets, 10 reps)
  5. Hanging knee leg raises (3 sets, 10 reps)
  6. Russian twists (3 sets, 20 reps)
  7. Medicine ball slams (3 sets, 10 reps)
  8. Cable crunches (3 sets, 10 reps)


Saturday – Rest

Scott believes there’s no better way to let your muscles rest and recover than a full night’s sleep. He takes Saturday to allow his body some hard-earned rest and prepare for the upcoming week’s workouts.


Sunday – Cardio

To maintain his lean physique, Scott performs 20-minute cardio workouts approximately 3 times a week. His cardio workout looks like this:

  1. Quick footwork warm-up to keep his ankles strong
  2. 20-minute run on the treadmill at a 3% incline


Scott Herman’s Diet 

To make gains and build muscle mass, Scott focuses on eating protein in every meal and packing in veggies every chance he gets. He claims to not ever have an “off-season”, meaning he calculates macros and eats clean consistently.

Scott Herman avoids junk food, refined foods, processed food, and artificial ingredients. Essentially, he makes healthy choices by eating real foods and using it as fuel.

Here is Scott Herman’s diet:  

1. Breakfast 

  • Quaker whole oats
  • Whole wheat toast
  • Eggs
  • Milk
  • Whey Protein

2. Lunch 

3. Dinner 

  • Fish
  • Mixed vegetables
  • Whole wheat pasta



Herman creates balanced nutrition through his diet and additional support from vitamins and supplements. To maintain his muscular strength, promote muscle growth, and support lean gains, Scott Herman uses these supplements.



If you’ve got fitness goals, Scott Herman is a great motivator in the bodybuilding community. His physique is a product of high frequency training, balanced nutrition, and prioritizing health over trying to lose weight.

Scott’s been making lean gains for years through his commitment to exercise, love for fitness and bodybuilding, and his naturally athletic build.

If you’re trying to gain muscle, get healthy, and foster a love for exercise, Scott Herman’s high volume training workout routine is a great place to start.

What do you think about Scott Herman’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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