Here’s the Minnesota Based Fitness Model & WBFF Pro Bodybuilder Scott Dorn’s Workout Routine
Scott Dorn, a fitness model from Minnesota, USA, stands at 6’2″ with striking green eyes. His journey into fitness began at a young age, inspired by his older brother’s “Men’s Fitness” subscription. This early exposure sparked his interest in working out, and as a college freshman, Scott’s first job as a lifeguard at the local YMCA came with the perk of a free gym membership. Scott Dorn’s workout routine has become a key part of his life, helping him maintain both his mental and physical well-being.
Similarly, Scott’s dedication to fitness has shaped not only his physique but also his lifestyle and career. He believes in the importance of consistency, discipline, and hard work in achieving fitness goals. Outside of bodybuilding, Scott enjoys motivating others as a personal trainer, helping his clients build strength and confidence. Similarly, his journey continues to inspire those looking to pursue their own fitness transformations.
Scott Dorn’s Workout Routine
Scott Dorn’s workout routine is built around two key principles: the priority principle and the isolation principle. He focuses on muscle groups that are either lagging or need more attention earlier in the week. Each day, he trains a single muscle group, except for the legs. This method helps him stay focused and maximize results from every session.
Further, he even starts every workout with a compound exercise to tap into his muscles’ most strength when they are fresh and strongest. This approach allows him to push harder and get the most out of his workouts.
Monday: Chest, Abs & Cardio
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Press | 4 | 8 – 12 |
| Flat DB Press | 2 | 8 – 12 |
| Decline DB Press | 2 | 8 – 12 |
| Cable Flys | 3 | 8 – 12 |
| Treadmill | – | 20 Min |
| Cable Rope Crunches | 4 | 50 |
| Oblique Crunches | 4 | 50 |
| Hanging Leg Raises | 4 | 50 |
Tuesday: Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated DB Curls | 4 | 8 – 12 |
| DB Hammer Curls | 2 | 8 – 12 |
| DB Concentration Curls | 2 | 8 – 12 |
| Close Grip BB Bench Press | 4 | 8 – 12 |
| Rope Triceps Press Downs | 4 | 8 – 12 |
| 1 – Arm Triceps Extensions | 2 | 8 – 12 |
Wednesday: Rest Day
Thursday: Back, Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Low Pulley Rowing | 4 | 8 – 12 |
| Bent Over BB Rowing | 4 | 8 – 12 |
| Deadlifts (Partial) | 4 | 8 – 12 |
| Treadmill | – | 20 Min |
| Rope Crunches | 4 | 50 |
| Oblique Crunches | 4 | 50 |
| Hanging Leg Raises | 4 | 50 |
Friday: Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated Leg Extensions | 8 | 25 – 50 |
| Seated Leg Press | 6 | 25 – 50 |
| Calf Raises W/ Hack Squat Machine | 6 | 25 – 50 |
Saturday: Shoulders, Cardio & Abs
| Exercise Name | Sets | Reps |
|---|---|---|
| Seated BB Military Press | 4 | 15 – 25 |
| DB Side Lateral Raises | 4 | 8 – 12 |
| Cable Rear Deltoid Raises | 4 | 8 – 12 |
| Treadmill | – | 20 Min |
| Cable Crunches | 4 | 50 |
| Oblique Crunches | 4 | 50 |
| Hanging Leg Raises | 4 | 50 |
Sunday: Rest Day
Scott Dorn’s Diet Plan
No matter what his fitness goals are, he understands the importance of proper nutrition. He makes sure that what he puts into his body is nutritious. Similarly, he took time to learn about the food, as it directly affects health. He watched and even recommended that others watch documentaries about the food industry and its future to get a better understanding.
Nonetheless, he eats eight meals a day, which include proper protein, carbohydrates, and good fats to ensure his caloric needs are met.
Meal 1:
- Oats – 1 Cup
- Whey Protein – 1.5 Scoop
- Green Tea – 20 Oz
Meal 2:
- Chicken – 3 Oz
- Oats – 1 Cup
- Broccoli – 3 Oz
- Green Tea – 20 Oz
Meal 3:
- Grape Juice – 8 Oz
- Whey Protein – 1 Scoop
Meal 4:
- Whey Protein – 1.5 Scoop
- Waxy Maize – 1 Scoop
Meal 5:
- Chicken – 3 Oz
- Broccoli – 3 Oz
- Oats – 1 Cup
- Green Tea – 20 Oz
Meal 6:
- Chicken – 3 Oz
- Broccoli – 3 Oz
- Oats – 1 Cup
- Green Tea – 20 Oz
Meal 7:
- Chicken – 3 Oz
- Broccoli – 3 Oz
- Green Tea – 20 Oz
Meal 8:
- Casein Protein – 1.5 Scoop
Supplements
- Whey Protein
- Optimum Nutrition Waxy Maize
- Flax Seed Oil
- Casein Protein
- Caffeine
- Multi-Vitamin
- Fish Oil
About Scott Dorn’s Workout Principle
Scott Dorn’s workout routine is centered on the principle of progressive overload, which means increasing the stress on muscles during each workout to stimulate growth. It can be done by lifting heavier weights, doing more repetitions, or using techniques like supersets, drop sets, or reducing rest time. Similarly, as mentioned earlier, Scott’s training combines the priority and isolation principles, where he focuses on lagging or important muscle groups earlier in the week.
Closing Thoughts
In conclusion, Scott Dorn’s workout routine emphasizes the importance of progressive overload to drive muscle growth. By incorporating techniques like supersets, drop sets, and reduced rest periods, he ensures consistent progress.
With a focus on priority and isolation principles, Scott’s method of training one muscle group per day, starting with compound exercises, maximizes both strength and results.
