Total Shape is a reader-supported site. Purchases made through links may earn a commission. Learn more.

Logan Paul’s Full Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: September 24, 2022

Logan Paul has quite an incredible work ethic for staying fit and ripped, and he has been highly successful on YouTube.

He's managed to be in the top 50 most subscribed channels, and his videos cover everything from health and fitness to Pokémon cards and even the funniest and craziest cartoon life stories.

The ones that my fitness class clients are most interested in, though, are all about his workout routine and diet.

So, we did some research to see what Logan Paul's workout routine looks like.

Quick Summary

  • Logan Paul rose to fame at just 18 years old when he found a large following on Vine that included boxing training and bulking tips.
  • He works hard at the gym committing to at least five days of intensive training a week.
  • One of his nutrition secrets is actually water, and hydration is something he pays as much attention to as his macros.

Logan Paul Stats

  • Born: 1 April 1995
  • Height: 6'2"
  • Weight: 180 lbs.

 

View this post on Instagram

 

A post shared by Logan Paul (@loganpaul)

Logan Paul is tall and ripped and was inspired by The Rock's workout routine and principles.

Ultimately, he takes the same hard work approach to all aspects of life, including his social media presence, podcasting, acting career, and even boxing.

Logan Paul's Workout Routine

men lifting weights

Monday: Chest And Shoulders

You just need to see some of Paul Logan's topless photos to see how much he focuses on these glory muscles.

  • Lateral raise (3 sets of 8-10 reps)
  • Cable crossovers (3 sets of 8-10 reps)
  • Incline bench press (2 sets of 8-10 reps)
  • Decline bench press (2 sets of 8-10 reps)
  • Chest flys (3 sets of 8-10 reps)
  • Shrugs (3 sets of 8-10 reps)
  • Dips (3 sets of 8-10 reps)
  • Arnold press (3 sets of 8-10 reps)
  • Front raises (3 sets of 8-10 reps)

Tuesday: Arms And Core

shirtless man using dumbbells

Paul adds an abs routine on his arm days to chisel out that six-pack. 

  • EZ barbell curls (3 sets of 8-10 reps)
  • Skull crushers (3 sets of 8-10 reps)
  • Rope curls (3 sets of 8-10 reps)
  • Triceps rope pushdown (3 sets of 8-10 reps)
  • Concentration curls (3 sets of 8-10 reps)
  • Triceps extensions (3 sets of 8-10 reps)
  • Hammer curls (3 sets of 8-10 reps)
  • Hanging leg raises (3 sets to failure)
  • Hanging side leg raises (3 sets to failure)
  • Side planks (3 sets to failure)
  • Bicycle crunches (3 sets to failure)

Wednesday: Boxing Training

Paul seems to have one dedicated boxing routine day but also regularly adds a second workout on weight training days to head to the boxing gym.

This involves speed bag and heavy bag training as well as shadow boxing and sparring.

Thursday: Legs

man lifting a barbell in a gym

To avoid that lollipop effect of a bulky chest with skinny legs, Paul spends a whole day just training his legs. 

  • Leg curls (3 sets of 8-10 reps)
  • Hip thrust (3 sets of 8-10 reps)
  • Front squats (3 sets of 8-10 reps)
  • Leg press (3 sets of 8-10 reps)
  • Lunges (3 sets of 15 reps)
  • Calf raises (3 sets of 8-10 reps)
  • Deadlifts (3 sets of 8-10 reps)

Friday: Back And Core

man in a gym using a lat machine
  • One-arm dumbbell rows (3 sets of 8-10 reps)
  • Lat pulldown (3 sets of 8-10 reps)
  • Cable rows (3 sets of 8-10 reps)
  • Deadlifts (3 sets of 8-10 reps)
  • Hanging leg raises (3 sets to failure)
  • Planks (3 sets to failure)
  • Bicycle crunches (3 sets to failure)

Saturday/Sunday: Rest Days

After training hard, you'll need some time to allow your muscles to recover, repair, and build new tissue. Just don't plan to sit on the couch all day long.

Instead, plan on some walks and hikes to keep your muscles loose. It's also a good time to do some stretching exercises.

Logan Paul's Training Principles

As you can see, the Logan Paul workout is not for people who can't commit two hours or more a day to a weight training session.

His principles are pretty simple: he approaches every trip to the gym and every meal with the attitude that his life depends on it.

"Everything is a mental game. Whether you're trying to finish a set, or fighting the urge to eat an unhealthy food, it's all mental."

- Logan Paul

The other thing you'll notice is that all his gym sessions revolve around bodybuilding. But he also uses boxing training as a form of cardio and fat burning.

The Logan Paul Diet Plan

scrambled eggs and fresh chicken breast meat

Here is a sample of what Logan Paul's typical meal plan would look like for a day.

The other thing I should mention is that Logan aims to drink a gallon of water or more to stay hydrated and flush out toxins. 

  • Breakfast: 4-egg omelet, a bowl of oatmeal with seeds and berries
  • Snack: Protein shake or bar, a cup of unsalted nuts
  • Lunch: 2 - 3 chicken breasts, a large portion of fresh vegetables, a portion of sweet potato
  • Snack: Protein shake
  • Dinner: A large portion of chicken, fish, or steak, a large bowl of mixed salad

Logan's Supplements

protein powder and stack of capsules

Logan Paul will also rely on a few supplements:

Whey Protein Shake

The main reason athletes choose to take whey protein is because of the ideal amino acid profile [1]. Because of the intensity of the workout, you'll need to make sure that your muscles have all the nutrients needed to repair and recover.

Pre-Workout Supplement

When you're working as hard as Logan Paul, a small boost of endurance and strength of even 5% could make significant differences over the months. I would particularly recommend creatine-based supplements as studies have shown that they can help with resistance training [2].

Are You Ready For The Logan Paul Workout Routine?

If you want to look like Logan Paul, you have to be willing to dedicate a considerable amount of time, effort, sweat, and pain to get through this workout routine.

But if you stick with it for a couple of weeks, you should be able to notice some changes in your physique and strength.

And if you need help with building a leaner body, check out our full training guide here.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6245118
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Was this article helpful?

About The Author