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

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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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.

Logan Paul Stats

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

 

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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

Logan Paul's workout routine is a testament to his dedication, not just to bodybuilding and boxing, but also to the psychological aspects of training.

In my experience as a health and performance coach, I've seen similar dedication in some of my clients who, inspired by Logan's approach, have adopted visualization and goal-setting techniques.

This mental resilience, which I often emphasize in my sessions, is as important as the physical workout itself.

Here's how his weekly training regimen looks like:

Monday: Chest And Shoulders

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

You may also like: Andrei Deiu's Workout and Diet

This philosophy extends beyond the gym to his approach to recovery and injury prevention.

In my coaching career, I've guided clients through similar strategies for optimal recovery, like adequate sleep and active recovery methods.

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's a glimpse into what Logan Paul's typical meal plan might look like.

From my experience, tailoring a diet plan similar to Logan's for some of my clients – focusing on hydration and balanced nutrition – has shown remarkable results in their fitness journeys.

Ensuring they drink enough water and consume a balanced diet has been key to their success.

  • 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

Incorporating specific supplements, as Logan Paul does, is crucial for intense workout regimes.

In my practice, I've advised clients on similar supplement strategies.

Whey Protein Shake

The main reason athletes choose to take whey protein is because of the ideal amino acid profile as shown by studies published in the National Institutes of Health [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 by the Journal of the International Society of Sports Nutrition have shown that they can help with resistance training [2].


References:

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

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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