Nutrition Expert Scott Baptie’s Workout Routine & Diet Plan Revealed!

Scott-Baptie-Model-Workout-Routine & Diet Plan

Trimmed&Toned Team.

You Can Check Out Scott Baptie’s Full Interview With Us Here:

Scott Baptie: Fitness Model & Nutrition Expert Talks With TrimmedAndToned

What Is Your Workout Routine?

I typically use the available research on hypertrophy for non-drug added trainees to my advantage and base my training around certain key principles. I often see many trainees following programmes that are too high in volume and too low in frequency. High repetitions, low rest, intense workouts are not optimal for hypertrophy for naturals.

From the novice to the well trained, a large volume of research recommends, for conventional hypertrophy, an 8-10RM load (75-80% 1RM), with 8-10 reps to failure or near failure, 1-3 sets per exercise, progression from 1–2 to 3–6 sets total per muscle group, moderate velocity (1-2 seconds for each CON and ECC), 60-180 seconds rest between sets, and 2-3 sessions per muscle group per week.

I have made great progress using the following routine devised by natural pro Dr Layne Norton.

Scott Baptie’s Workout Routine:

Day 1: Upper Body Power Day

• Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
• Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
• Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
• Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
• Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
• Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
• Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
• Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

• Pressing Power Movement: Squats
3 sets of 3-5 reps
• Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
• Assistance extension movement: Leg extensions
2 sets of 6-10 reps
• Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
• Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
• Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
• Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest

Day 4: Back And Shoulders Hypertrophy Day

• Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
• Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
• Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an incline bench
2 sets of 12-15 reps
• Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
• Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
• Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
• Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

• Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
• Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
• Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps
• Hypertrophy pulling movement: Romanian deadlifts
3 sets of 8-12 reps
• Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
• Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
• Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
• Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest And Arms Hypertrophy Day

• Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 65-70% of normal 3-5 rep max
• Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
• Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
• Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
• Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
• Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
• Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
• Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
• Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
• Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

What Is Your Diet?

Currently in an “off season” mode and building lean muscle so:

Breakfast: oats, whey, honey, omega 3 liquid, flax seed
Mid-Morning: a protein source and some form of carbohydrates with salad/veg and olive oil.
Pre-Workout: all-in-one formula like Maxipower or just beta-alanine, citrulline malate and caffeine.
Post-Workout: a shake if I am running short of time, but usually just a meal similar to my pre-workout so a protein source and some form of carbohydrates with salad/veg olive oil.
Dinner: probably a fish dish or steak and some form of carbohydrates with salad/veg.
Bedtime: nuts or seeds, maybe some oats, it depends.

My main philosophy on nutrition? Don’t micromanage! Too many people get bogged down with trying to fine-tune their diet and they worry about specifics such as carbohydrate timing, “the anabolic window”, the Gi value of food etc. Priority number one for changing your physique should be to hit your macronutrient targets at the end of the day whist ensuring you consume adequate micronutrients and fibre.

I see it as part of my job to de-mystify nutrition, to get clients to be less neurotic about their intake and to look at the research to find out why they are doing something rather than basing their training and nutrition protocols on “BroScience” – myths and anecdotes.