Larry Scott Workout Routine and Diet Plan

Written by James C., M.S.(C), PT

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Larry Scott, affectionately known as “The Legend”, was a pioneer in the bodybuilding world.

He rose to prominence in an era where bodybuilding was still finding its footing in popular culture.

His physical prowess, coupled with his unwavering dedication, set him apart from his contemporaries.

Scott was not just another bodybuilder, he was the first-ever winner of the prestigious Mr. Olympia title, not once but twice, in 1965 and 1966.

His path to glory, paved with exhaustive workout routines and strict dietary regimen, has left an indelible impact on the bodybuilding landscape.

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This article aims to delve into the details of Larry Scott’s world-renowned workout routine and his dietary habits, shedding light on what made him one of old-school bodybuilding’s most iconic figures.

Larry Scott’s Workout Philosophy

Larry Scott embodied an old-school bodybuilding philosophy that placed immense emphasis on intensity and volume.

His workouts were grueling, often lasting hours, with high rep and set numbers, methodically targeting every muscle group.

Scott’s approach was not for the faint-hearted, it demanded an extraordinary level of perseverance and commitment.

He was known for his unique exercises, often named after him, such as the “Scott Curl” which specifically targeted the bicep for maximum development.

His training split was meticulously designed to allow ample recovery time for each muscle group before they were worked again.

This blend of intensity, volume, and smart recovery is a cornerstone of Larry Scott’s workout philosophy.

The Workout Split

Larry Scott’s workout split was methodically laid out over the week, ensuring each muscle group was given due attention and adequate rest.

The split was divided into a two-day workout cycle, followed by a day of rest.

On the first day, Scott would focus on training his chest and back.

The second day was dedicated to working on his shoulders and arms.

This was followed by a day of rest to allow his muscles to recover and grow.

After the rest day, the cycle would repeat.

The seventh day, Sunday, was always a rest day.

This split ensured that each muscle group was worked twice a week, allowing for optimum muscle stimulation and growth.

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Monday: Chest and Back

On Mondays, Larry Scott focused on building his chest and back, two major muscle groups that are fundamental to overall body strength and aesthetics.

His workout would typically include:

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  • Bench Press: 4 sets of 8-12 reps
  • Incline Dumbbell Press: 3 sets of 8-12 reps
  • Dumbbell Pullovers: 3 sets of 8-12 reps

For his back, Scott would perform:

  • Deadlifts: 4 sets of 5 reps
  • Barbell Bent Over Rows: 3 sets of 8-12 reps
  • Wide-Grip Pull-ups: 3 sets to failure

These exercises allowed him to effectively target and develop his pectoral and back muscles, laying the foundation for his impressive physique.

Tuesday: Shoulders and Arms

On Tuesdays, Larry Scott would train his shoulders and arms, focusing on building definition and size.

His exercises were specifically selected to target each muscle group in the arms and shoulders comprehensively.

For his shoulders, Scott would typically perform:

  • Military Press: 4 sets of 8-12 reps
  • Lateral Raise: 3 sets of 8-12 reps
  • Rear Delt Fly: 3 sets of 8-12 reps

Moving on to his arms, his bicep routine included the iconic “Scott Curl,” among other exercises:

  • Scott Curls (Preacher Curl): 4 sets of 8-12 reps
  • Barbell Curls: 3 sets of 8-12 reps
  • Concentration Curls: 3 sets of 8-12 reps

For his triceps, Scott would do:

  • Close-Grip Bench Press: 4 sets of 8-12 reps
  • Overhead Tricep Extension: 3 sets of 8-12 reps
  • Tricep Dips: 3 sets to failure

His Tuesday routine was crucial in sculpting the distinct musculature of his arms and shoulders, contributing significantly to his overall physique.

Wednesday: Legs and Abs

On Wednesdays, Larry Scott turned his focus towards his legs and abdominal muscles, ensuring a balanced development of his physique.

For his legs, Scott would typically perform:

  • Squats: 5 sets of 8-12 reps
  • Leg Press: 4 sets of 8-12 reps
  • Lunges: 3 sets of 8-12 reps on each leg
  • Calf Raises: 3 sets of 15-20 reps

The leg routine was designed to build massive thighs and well-defined calves, which are essential for a balanced and symmetrical physique.

For his abs, Larry would focus on exercises that target the entire abdominal region:

  • Sit-ups: 4 sets of 20-25 reps
  • Hanging Leg Raises: 3 sets of 15-20 reps
  • Russian Twists: 3 sets of 20 reps

His Wednesday routine was designed to sculpt his abs and build a solid lower body foundation, contributing to his legendary status in the bodybuilding world.

Thursday: Rest

Even for a dedicated bodybuilder like Larry Scott, rest days held great importance.

Thursday was typically a rest day in his routine, providing his muscles with a chance to repair, recover, and grow.

Emphasizing a balance between intense training and adequate rest, Scott recognized that rest days are when the real growth happens.

These break periods allow for the replenishment of energy reserves and repair of worn-out tissues, crucial for enhancing strength and muscle mass.

Scott’s approach underscores the importance of rest in any effective training regimen, a principle that modern bodybuilders continue to uphold.

Larry Scott’s Diet Philosophy

Larry Scott’s diet was as disciplined and methodical as his training routine. He believed that nutrition played a critical role in muscle development, recovery, and overall performance.

His diet was rich in high-quality proteins, complex carbohydrates, and healthy fats, providing the necessary macronutrients for muscle growth and energy.

Scott was an advocate of frequent, balanced meals throughout the day.

He divided his daily caloric intake into 5-6 small meals, ensuring a steady supply of nutrients to his body.

This approach not only aids in managing hunger and maintaining energy levels but also contributes to the effective absorption of nutrients.

His protein intake was particularly high, essential for supporting muscle repair and growth. Chicken, fish, eggs, and lean meats were staples in his diet.

Carbohydrate sources were primarily complex ones, such as whole grains and vegetables, providing sustained energy for his intense workouts.

Moreover, Scott understood the importance of hydration and would consume plenty of water throughout the day.

He also supplemented his diet with essential vitamins and minerals to ensure his nutritional needs were fully met.

In essence, Larry Scott’s diet philosophy was centered around a balanced, disciplined diet regime with a strong focus on protein.

He believed that a well-structured diet was as critical as intense training for achieving optimum muscle growth and maintaining a sculpted physique.

His approach to nutrition underscores the importance of diet in bodybuilding and serves as a template for many bodybuilders today.

A Typical Day in Larry Scott’s Diet

Larry Scott’s approach to nutrition was rigorous and regimented, just like his training routine. Here’s a breakdown of a typical day in his diet:

Breakfast: Scott would jumpstart his day with a protein-rich breakfast. This usually comprised of 6-7 scrambled eggs, a bowl of oatmeal for slow-releasing energy, and a glass of freshly squeezed orange juice for a dose of essential vitamins.

Mid-Morning Snack: His mid-morning snack was a balance of protein and complex carbohydrates, typically a protein shake and a banana.

Lunch: For lunch, he would have a sizeable portion of lean protein such as grilled chicken or fish, accompanied by a serving of brown rice and a variety of colorful vegetables for fiber and micronutrients.

Afternoon Snack: Post-lunch, Scott would opt for another protein shake coupled with a handful of nuts for healthy fats.

Dinner: Dinner would look similar to lunch, focusing on lean protein, complex carbohydrates, and vegetables. A typical dinner might include grilled salmon, sweet potatoes, and a fresh salad.

Evening Snack: Before bed, Larry would have a casein protein shake. Casein is a slow-digesting protein that helps support muscle recovery and growth overnight.

Throughout the day, he made sure to stay well-hydrated, and water was his go-to drink.

Larry’s disciplined approach to his diet played a crucial role in his bodybuilding success and continues to inspire athletes and fitness enthusiasts around the world.

Conclusion

Larry Scott, a celebrated figure in the world of bodybuilding, exemplified what rigorous training and disciplined nutrition can achieve.

His dedication to his workouts, adherence to a meticulous diet plan, and understanding of the vital role of rest underscored his success and contributed to his legendary status.

His philosophy of a balanced and disciplined lifestyle continues to inspire countless aspiring bodybuilders and fitness enthusiasts around the world.

The legacy of Larry Scott serves as a testament to his enduring influence on the principles of bodybuilding.

In his lifetime, he not only achieved extraordinary physical prowess but also set the standard for future generations in the bodybuilding community.

Frequently Asked Questions

1. What was Larry Scott’s training approach?

Larry Scott followed a rigorous and disciplined training approach. He worked out five days a week, focusing on different muscle groups each day and allowing his body to rest and recover on Thursdays and Sundays.

2. What was the diet philosophy of Larry Scott?

Larry Scott’s diet philosophy emphasized the importance of a balanced, disciplined diet regime with a strong focus on protein. He believed in dividing his daily caloric intake into 5-6 small meals, which comprised high-quality proteins, complex carbohydrates, and healthy fats.

3. How did Larry Scott define the importance of rest in his workout routine?

Larry Scott believed that rest days allowed for the replenishment of energy reserves and the repair of worn-out tissues, emphasizing the idea that real growth happens during these periods of rest.

4. What are some of Larry Scott’s major accomplishments?

Larry Scott won the first and second Mr. Olympia titles in 1965 and 1966, respectively. He was also the first bodybuilder to have biceps measuring over 20 inches.

5. Did Larry Scott use any supplements?

Larry understood the importance of hydration and would consume plenty of water throughout the day. He also supplemented his diet with essential vitamins and minerals to ensure his nutritional needs were met.

References

  1. Fair, John D. “Mr. America: The Tragic History of a Bodybuilding Icon.” University of Texas Press, 2015.
  2. Scott, Larry. “Loaded Guns.” CreateSpace Independent Publishing Platform, 2011.
  3. Schwarzenegger, Arnold. “The New Encyclopedia of Modern Bodybuilding.” Simon & Schuster, 1998.

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