Paul Sklar is one of the more famous fitness experts and a world-ranked duathlete with a history of training clients since 1993.
His physique speaks for itself, and his workout and diet plan are carefully crafted to make him as muscular and physically appealing as he is.
As a certified personal trainer, it took me over 20 hours to completely research and compile all the important information regarding Paul Sklar's workout, diet, and supplements plan.
After reading the article, you will know all the important training program, diet, and supplements principles this fitness trainer follows to achieve a superior physique.
Quick Summary
- Paul Sklar combines strength and hypertrophy training principles to build muscle while also incorporating cardiovascular endurance activities to maintain his VO2 max (maximum rate of oxygen consumption attainable during physical exertion) and lung capacity at a high level.
- According to Paul Sklar, proper nutrition and recovery are crucial for achieving your fitness goals, and he likes to have a lot of lean meat and whole foods throughout the day to keep in great shape and enhance muscle recovery.
- Paul's philosophy is based on prescriptive fitness principles: desire, determination, dedication, and commitment, and according to him, you can achieve any fitness goal by embodying these traits.
- He emphasizes progressive overload and balanced routines, increasing intensity to maximize muscle growth and cardiovascular health in his fitness journey.
Celebrity Stats/Career Highlights
- Age: 51
- Height: 5 feet 9 inches
- Weight: 170 pounds
- Waist: N/A
- Chest: N/A
Paul Sklar’s Workout Routine
Paul Sklar’s workout routine consists of lifting and cardio days and adds additional ab workout days.
Most workouts are based on strength training principles, which is the best for building muscle.
In addition, if you are a fitness fanatic like Paul Sklar, you will never miss a workout in a weekly routine since that would go against his philosophy and training principles (desire, determination, dedication, and commitment).
Below is the entire Paul Sklars workout regime divided into different days, training goals, types of exercises, and similar.
"Hypertrophy is the process by which you grow muscle. For bodybuilders, it’s literally everything. For strength athletes, it is a tangential but welcomed benefit of dedicated physical training."
- Jake Dickson, Certified Personal Trainer
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Monday
Paul likes to get the leg workout right at the beginning of the week.
Leg workouts are arguably the most intense and central nervous system demanding, meaning you must be fresh, and the start of the week is a great time for that.
Here is the entire leg workout:
- Barbell front squat - Perform 3 sets of 15 reps and rest between 2 and 5 minutes to fully recover.
- Wall sit - Complete 3 sets of 60 seconds, hold and rest for 2 minutes between each set.
- Dumbbell reverse lunges - perform 3 sets of 15 reps and rest for 2 minutes between each set.
- Standing calf raises - Complete 3 sets of 15 reps and rest for 1 minute between the sets.
- Reverse alternating barbell lunges - Perform 3 sets of 15 reps and rest for 90 seconds between the sets.
- Goblet squats - Complete 3 sets of 15 reps and rest for 90 seconds between each set.
- Deadlift - Perform 3 sets of 12 reps and rest for 2 minutes between the sets.
- Leg extension - Complete 3 sets of 15 reps and rest for as little as possible between the sets.
Tuesday
On Tuesday, Paul Sklar devotes an entire workout to exercising his core and abdominal muscles.
Here is the whole workout:
- Alternating knee raise pull-ups - Perform 3 sets of 8 reps and rest for 3 minutes between each set.
- Russian twists - Complete 3 sets of 12 reps and rest for 2 minutes between the sets.
- Dead bug - Perform 3 sets of 12 reps and rest for 2 minutes between the sets.
- V-up - Complete 3 sets of 12 reps and rest for 2 minutes between the sets.
- Crunch - Perform 3 sets of 15 reps and rest for as little as possible between the sets.
- Reverse crunch - Complete 3 sets of 12 reps and rest for as little as possible between the sets.
- Hollow hold - Perform 3 sets for 30 seconds and rest for as little as possible between the sets.
- Medicine ball slams - Complete 3 sets of 10 reps and rest between the sets for at least 90 seconds.
Wednesday
Wednesday is for outdoor cardio activities such as running, and Paul really pushes his limits on this day.
He usually runs around his property for 5 or 6 miles without stopping to experience maximal cardiovascular benefits.
Running is a great exercise for improving cardiorespiratory functions and decreasing the chance of diseases such as hypertension and diabetes [1].
Thursday
Thursday is when Paul combines exercises for both chest and back muscles to achieve the most significant muscle hypertrophy.
Here is the entire workout:
- Cable flys - Perform 5 sets for 15 reps and rest for 3 minutes between the sets.
- Push-up - Complete 4 sets until failure with your body weight and rest for at least 90 seconds between the sets.
- Chin-up - Perform 4 sets until failure and rest for at least 2 minutes between the sets.
- Close-grip push-up - Complete 5 sets of 10 reps and rest for 30 seconds between the sets.
- Straight arm band pulldown - Perform 3 sets of 10 reps and rest for 90 seconds between the sets.
- Chest dip - Complete 3 sets of 10 reps and rest for 2 minutes between the sets.
- Bench press - Perform 4 sets of 10 reps and rest for 90 seconds between the sets.
- Renegade row - Complete 3 sets of 10 reps and rest for 90 seconds between the sets.
- Dumbbell flys - Perform 4 sets of 15 reps and rest for 60 seconds between the sets.
- Dumbbell pullover - Complete 4 sets of 10 reps and rest for 60 seconds between the sets.
Friday
On Friday, Paul focuses on improving the strength and hypertrophy of his upper body musculature.
Here is the entire workout:
- Underhand cable rows - Perform 4 sets of 12 reps and rest for 3 minutes between the sets.
- Alternating biceps curl - Complete 4 sets of 12 reps and rest for 3 minutes between the sets.
- Alternating hammer curl - Perform 4 sets of 12 reps and rest for 3 minutes between the sets.
- Cable rope pulldown - Complete 4 sets of 12 reps and rest for 2 minutes between the sets.
- Heavy band curl - Perform 3 sets of 12 reps and rest for 2 minutes between the sets.
- Overhead press - Complete 4 sets of 12 reps and rest for 2 minutes between the sets.
- Plank push-up - Perform 3 sets of 15 reps and rest for 90 seconds between the sets.
- Dumbbell shrugs - Complete 4 sets of 12 reps and rest for 90 seconds between the sets.
- Push press - Perform 4 sets of 8 reps and rest for 90 seconds between the sets.
- Reverse flies - Complete 4 sets of 12 reps and rest for 60 seconds between the sets.
Saturday
Saturday is the rest and recovery day. Paul avoids doing almost anything besides socializing, working on his business, and being with his family.
Sunday
On Sunday, Paul spends time outdoors, mostly with his family. He prefers to take long walks around his property.
Workout Principles
Paul's main principle is progressive overload, which means increasing the intensity or overall difficulty for each following workout [2].
Also, this has been proven to be the best for muscle hypertrophy [3].
However, he also follows prescriptive fitness principles, which are desire, determination, dedication, and commitment, and according to him, you can achieve any personal goal by embodying these traits.
His Diet Plan
Here is the example meal plan Paul uses throughout his week:
- Early morning snack - Protein shake
- Breakfast - A scoop of peanut butter and a cup of blueberries
- Mid-morning snack - One banana and two protein bars
- Lunch - Grilled fish and steamed broccoli
- Afternoon snack - One banana, a scoop of peanut butter, and semi-sweet chocolate chips
- Afternoon meal - 3 eggs, spinach, and avocado
- Late dinner - Grilled chicken, a cup of pasta, and steamed veggies
Diet Principles
The main dieting principle is always to include the leanest proteins, such as chicken and fish.
He doesn't add anything more than that, even though his diet is fairly diverse and nutrient-rich.
Paul Sklar’s Supplements
Here is the list of the most important supplements Paul takes:
- Quality whey protein
- Creatine
- BCAAs
- Fat burner
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4131752/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4215195/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6950543/
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