Larry Scott Diet and Workout Plan

The Larry Scott diet followed what most bodybuilders ate during the 1960s. These guys consumed very little carbs, and focused instead on eating high amounts of protein and fat.

Larry had a very successful bodybuilding career and won the first Mr Olympia. Continue reading for a more detailed look into his diet and workout plan.

Who was Larry Scott?

Larry Scott was an American professional bodybuilder during the silver era. He walked into a gym as a teenager and fell in love with lifting weights.

Larry won the first Mr Olympia competition in 1965 and defended his title the very next year. He had a successful bodybuilding career and was nicknamed The Legend and The Golden Boy.


Height5′ 7″ (170 cm)
Weight205 – 215 lbs (88.5 – 97.5 kg)
BornOctober 12, 1938
DiedMarch 8, 2014

Larry Scott Diet

Larry Scott followed a nutritional plan that was very common in the late silver era of bodybuilding. His diet focused on high protein, high fat, and low carbs. Bodybuilders during the 1960s and 1970s ate more whole foods, loaded with fat.

Eggs, cheese, milk, and red meat were the main food choices. This is the complete opposite approach today, where people are afraid to eat fat and opt for high protein and high carb diets.

Here’s what Larry may have eaten, during a normal day:

Meal 16 wholes eggs, bacon, and milk
Meal 2Blair protein powder, heavy cream, and whole milk
Meal 38 ounces steak, 1 cup cottage cheese, and vegetables
Meal 46 egg omelette with cheese and toast

Blair Protein Power

Blair Protein powder was one of the first synthetic protein powders developed. One serving had roughly 18 grams of protein – which isn’t much by today’s standards. But this stuff was incredibly popular during the 1960s and 1970s.

People would buy it hoping to gain weight and develop big muscles. Larry Scott endorsed Blair Protein powder and regularly included it in his diet. To get more calories in he would usually mix it with milk and cream.

Larry Scott Workout

Chest Workout

When it came to building his chest, Larry focused on the basics. These movements included bench presses and fly variations. Targeting the upper and lower chest is very important.

Most people only do flat bench, but you need to do incline and decline as well. Larry would also change up his elbow motion, try unorthodox angles, and do isolation exercises for growth.

  • 1st exercise: Wide grip bench press 5 x 5-8
  • 2nd exercise: Incline dumbbell fly 5 x 8-12
  • 3rd exercise: Bodyweight dip with elbows out 5 x 10
  • 4th exercise: Decline dumbbell fly 5 x 8-12
  • 5th exercise: Push up 3 x to failure

Back Workout

Larry had a handful of tips when it came to developing a thick back. The most important thing to remember is working the full range of motion.

Don’t just stop your arms in the middle of the body. Make sure they go above your head during the exercises. This will work not only the lower lats, but also the upper lats. As a result, you will have a defined v-taper.

  • 1st exercise: Wide grip chin up 5 x 10
  • 2nd exercise: Cross bench dumbbell pullover 5 x 8-12
  • 3rd exercise: Close grip seated cable row 5 x 8-12
  • 4th exercise: Hanging scapular rotation on bar 5 x 10
  • 5th exercise: Straddled single arm lat pull 5 x 8-12

Shoulder Workout

At one point in time, shoulders were one of Larry’s weak points. This is hard to believe from a two-time Mr Olympia winner. But Larry had to work extra hard to develop his shoulders and he even created the Scott press.

This is an exercise that targets all three areas of the shoulder muscles. It’s similar to the Arnold press, where you press dumbbells above your head.

  • 1st exercise: Standing barbell press 5 x 5
  • 2nd exercise: Dumbbell Scott press 5 x 5-8
  • 3rd exercise: Dumbbell side delt raise 5 x 10
  • 4th exercise: Dumbbell rear delt raise 5 x 10-12
  • 5th exercise: Barbell front raise 5 x 10-12

Leg Workout

Having big legs wasn’t a focal point during this period of bodybuilding. But Larry Scott still developed strong legs that were proportionate to the rest of his body.

The most important exercise for leg development is barbell squats. Larry utilized different types of feet positioning during his squats. To better target the legs, he would do narrow, regular, and wide stance squats.

  • 1st exercise: Barbell squat with narrow stance 5 x 5-8
  • 2nd exercise: Hack squat 5 x 5-8
  • 3rd exercise: Seated leg extension 5 x 8-12
  • 4th exercise: Barbell stiff leg deadlift 5 x 5-8
  • 5th exercise: Standing calf raise 5 x 15-20

Arm Workout

Larry had some massive biceps and he even created the Scott curl. This exercise is a modified version of the standard dumbbell curl. Larry also believed that strong forearms helped with biceps growth.

Strong forearms will help you grip the bar and increase the amount of weight you can curl. As a result, it will increase the tension on the biceps and make them grow.

  • 1st exercise: Scott curl 5 x 12
  • 2nd exercise: Barbell triceps extension 5 x 12
  • 3rd exercise: Single arm bicep curl 5 x 12
  • 4th exercise: Single arm triceps extension 5 x 12

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