Logan Paul Diet and Workout Program

Logan Paul Workout Program


It’d be safe to say that Logan Paul is one of the most popular social media personalities. If you have a smartphone with a working internet connection, chances are you already follow the YouTuber turned boxer on at least one social media platform. 

Apart from being one of the top social media celebrities, Paul is turning out to be one heck of an athlete. Be it a boxing match or a stint in the WWE, Paul has impressed his fans with his fitness skills, jacked physique, and athleticism. 

Owing to his impressive performance in the boxing match against Floyd Mayweather in June 2021, the YouTuber earned praise for going the full eight rounds with the 50-0 boxing legend. After all, standing your ground against one of the best boxers in the world is no joke. Notably, at the time of this article’s publication, Mayweather has still not paid Paul his full share for their boxing match. 

It is no secret that Paul has a big mouth on him. However, his hard work inside the gym has helped him keep ahead of his opponents. His washboard abs, chiseled pecs, and Thor-like arms are results of a strict nutrition and training regimen.

Paul’s “IMPAULSIVE” podcast routinely features elite athletes like Arnold SchwarzeneggerRob “Gronk” Gronkowski, and Mike Tyson. Furthermore, the social media star piqued the excitement of strength sports fans by hosting the inaugural Slap Fighting Championship at the 2022 Arnold Sports Festival in Mar. 2022 along with Arnold Schwarzenegger. 

Related: Logan Paul Gets Brutally Knocked Out By UFC’s Paulo Costa (VIDEO)

Logan Paul Stats

  • Name: Logan Alexander Paul
  • Height: 6’2″
  • Weight: 181 pounds
  • Birthdate: Apr. 1, 1995
  • Birthplace: Westlake, OH

Born on Apr. 1, 1995, in Ohio, Paul started making YouTube videos at the age of 10. He played football in high school and was named an All-Star linebacker. Additionally, he qualified for state-level Division 1 Wrestling Championships. 

Logan Paul

The social media star dropped out of Ohio University in 2014 to pursue a career in social media and moved to Los Angeles. Paul is a fitness aficionado and works hard to stay in shape year-round. 

The social media star eats like a bodybuilder and trains like a boxer, which helps him “float like a butterfly and sting like a bee.” He relies on whole foods to meet his daily macronutrient requirements and avoids junk foods. 

Logan Paul Diet Program

Paul eats five meals a day to keep his metabolic levels racing throughout the day and drinks at least 2.5 gallons of water every day to flush out all the toxins from his body. The social media influencer has cut out simple, processed carbs like bread and pasta from his diet. 

“I eat very healthy, only really consuming greens and high-quality protein (at least 100 grams per day) like eggs and chicken.” — Logan Paul on his diet routine. 

Diet Plan

Here is what Paul’s diet program looks like:

Breakfast

  • 4-egg omelet
  • A bowl of oatmeal with seeds and berries

Paul kicks off his day with a protein-rich breakfast. Protein is arguably the single most important nutrient for weight loss as your body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer.

Research has shown that high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day. [1][2]

Snack

  • Protein shake or bar
  • A cup of unsalted nuts

Paul likes to snack on a protein bar between his breakfast and lunch. On days he’s not in the mood for a protein bar, he gulps down a protein shake instead. For fats, he throws in a cup of unsalted nuts.

Lunch

  • 2-3 chicken breasts
  • A portion of sweet potato
  • A large portion of fresh vegetables

Lunch is Paul’s biggest meal of the day. It mainly consists of meat (salmon and chicken) and complex carbs (brown rice or sweet potatoes). A healthy dose of carbs helps keep him energized for the rest of the day whereas high-quality protein sources provide his muscles with the essential amino acids required for optimal recovery post workouts. 

The YouTuber eats a portion of veggies with his lunch as they are a good source of dietary fiber, essential vitamins, and antioxidants that help function at optimal levels. 

Snack

  • Protein shake with apple cider vinegar. 

If you couldn’t already tell, Paul loves protein. He has a protein shake or bar between lunch and dinner time. It helps him feel satiated and keeps him from snacking on junk food.

Dinner

  • A large portion of chicken, fish, or steak
  • A large bowl of mixed salad

The boxer keeps his dinner light. Paul’s last meal of the day provides his muscles with ample protein to optimize recovery. Besides, the salad supplies the digestive enzymes required to break down and absorb food he eats throughout the day. 

Besides, if you are trying to build muscle and lose fat, you should try to eat an early dinner. Research suggests that eating your dinner at 6 p.m. instead of 10 p.m. can lower your blood sugar and spikes your fat-burning process. [3]

Logan Paul Workout Program

If you know Paul, you’d know that he doesn’t do normal stuff. The social media icon does not take any day off from the gym and follows a seven-day training regimen focused on building strength and muscle mass, improving cardiovascular health, and becoming a lethal boxer. 

The older Paul brother was inspired by Dwayne “The Rock” Johnson and began his transformation journey to build a physique like the Black Adam star. 

Paul switches between a bodybuilding and boxing training regimen to stay in shape and work on his skills. He hits the boxing gym three to four times a week. His workouts typically last between two to three hours a day. 

“I’m not, like, a full athlete. But I’m definitely a boxer.” — Logan Paul

Logan Paul Training Split

Here is what Paul’s training regimen looks like:

  • Day 1 — Chest
  • Day 2 — Back
  • Day 3 — Shoulders
  • Day 4 — Biceps
  • Day 5 — Triceps
  • Day 6 — Legs
  • Day 7 — Abs

“When I’m in the gym and I feel my muscles start to fail, or I want to quit, I literally live in the mentality that if I don’t get the set, I’m going to die. That’s it. Harsh and intense, but it leaves me no room to quit.” — Logan Paul

The YouTuber follows a high-intensity, high-volume workout program, which helps him stay shredded throughout the year. Paul keeps his training and dieting principles straightforward — he treats every workout and meal with the attitude that his life depends on it. 

Bodybuilding Routine

Paul sticks to the following bodybuilding routine to carve a chiseled physique:

Day 1 — Chest Workout

  1. Bench press — 4 sets of 8-15 reps 
  2. Incline bench press — 4 sets of 8-15 reps
  3. Dumbbell press — 4 sets of 8-15 reps
  4. Dumbbell flye — 4 sets of 8-15 reps
  5. Machine chest press — 4 sets of 8-15 reps
  6. Machine chest flye — 4 sets of 8-15 reps
  7. Cable crossover — 4 sets of 8-15 reps
  8. Dips — 4 sets of 8-15 reps

 Day 2 — Back Workout

  1. Lat pulldown — 4 sets of 8-15 reps
  2. Close grip lat pulldown — 4 sets of 8-15 reps
  3. Cable row — 4 sets of 8-15 reps
  4. Back lat pushdown — 4 sets of 8-15 reps
  5. V-bar machine row — 4 sets of 8-15 reps
  6. One-Arm dumbbell row — 4 sets of 8-15 reps
  7. Bent over row — 4 sets of 8-15 reps
  8. Pullover — 4 sets of 8-15 reps
  9. Deadlift — 4 sets of 8-15 reps

 Day 3 — Shoulder Workout 

  1. Military Smith machine press — 4 sets of 8-15 reps
  2. Arnold dumbbell press — 4 sets of 8-15 reps
  3. Seated side lateral raise — 4 sets of 8-15 reps
  4. Pulley side lateral raise — 4 sets of 8-15 reps
  5. Front raise — 4 sets of 8-15 reps
  6. Shoulder shrug — 4 sets of 8-15 reps
  7. Rear delt flye — 4 sets of 8-15 reps
  8. Delt side lateral raise — 4 sets of 8-15 reps

 Day 4 — Biceps Workout

  1. Biceps Dumbbell curl — 4 sets of 8-15 reps
  2. Isolation curl — 4 sets of 8-15 reps
  3. EZ barbell curl — 4 sets of 8-15 reps
  4. Hammer curl — 4 sets of 8-15 reps
  5. Preacher one-arm dumbbell curl — 4 sets of 8-15 reps
  6. Rope curl — 4 sets of 8-15 reps
  7. Cable curl — 4 sets of 8-15 reps
  8. Concentration curl — 4 sets of 8-15 reps

 Day 5 — Triceps Workout

  1. Pulley pushdown — 4 sets of 8-15 reps
  2. Rope pushdown — 4 sets of 8-15 reps
  3. Tricep extension — 4 sets of 8-15 reps
  4. Tricep overhead press — 4 sets of 8-15 reps
  5. Skull crusher — 4 sets of 8-15 reps
  6. Tricep close grip chest press — 4 sets of 8-15 reps
  7. Dumbbell kickback — 4 sets of 8-15 reps
  8. Tricep dips — 4 sets of 8-15 reps

 Day 6 — Legs Workout

  1. Squat — 4 sets of 8-15 reps
  2. Front squat — 4 sets of 8-15 reps
  3. Leg extension — 4 sets of 8-15 reps
  4. Leg curl — 4 sets of 8-15 reps
  5. Lunge — 4 sets of 8-15 reps
  6. Leg press — 4 sets of 8-15 rep
  7. Stiff-leg deadlift — 4 sets of 8-15 reps
  8. Calf raise — 4 sets of 8-15 reps
  9. Hip thrust — 4 sets of 8-15 reps

 Day 7 — Abs Workout

  1. Crunch — 4 sets of 20 reps
  2. Bicycle crunch — 4 sets of 20 reps
  3. Hanging leg raise — 4 sets of 20 reps
  4. Hanging side leg raises — 4 sets of 20 reps
  5. Seated in and out — 4 sets of 20 reps
  6. Plank — 4 sets of 20 reps
  7. Side plank — 4 sets of 20 reps

Boxing Routine

While prepping for the Mayweather fight, Paul tapped renowned boxing coach Milton Lacroix. While training for the match, the social media star moved to Puerto Rio to escape the limelight.

“Milton is really good at identifying my strongest attributes and making them most effective for me.” — Logan Paul.

Day 1

  1. Jump rope — 30 minutes
  2. Shadowboxing — 6 rounds (while holding four-pound dumbbells in each hand)
  3. Pad work — 6 rounds
  4. Heavy bag — 6 rounds
  5. Speed bag — 2 rounds

Day 2

  1. Sparring — 10-12 rounds

Day 3

  1. Workout #1 (Morning) — Same as Day 1
  2. Workout #2 (Evening) — 4-6 mile jog

Day 4

  • Dragging a weighted sled up a hill while backpedaling

Day 5

  1. Same as Day 2

Day 6

  1. Workout #1 (Morning) — 5-6 mile jog
  2. Workout #2 (Evening) — Weightlifting 

Supplements 

Paul uses the following supplements to recover from his intense workouts:

  1. Whey Protein Powder: Protein powder is a staple in most bodybuilding routines. It supports muscle growth and fat loss. 
  2. Branched Chain Amino Acids (BCAAs): BCAA supplements boost muscle growth and enhance exercise performance.
  3. Apple Cider Vinegar (ACV): Aids in weight loss, reduces cholesterol and lowers blood sugar levels.
  4. Pre-WorkoutDelays fatigues and improves stamina, focus, and muscle pumps.  
  5. Multivitamins: Helps meets your daily micronutrient goal, improves moods, reduced stress, and increases energy levels.

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Wrapping Up

“It’s my duty to inspire any of my followers to work their hardest so they can reach their full potential.” — Logan Paul

Logan Paul does not train because he has to. He trains because he loves every single minute of it. The social media star’s workouts are long and intense and are not for the faint-hearted.

Paul’s transformation regimen is great for people starting their fitness journey or people who have hit a rut and need to break through the overhead ceiling. Remember: Every time you hit the gym, treat it like it’s your last.

References

  1. Johnstone AM, Stubbs RJ, Harbron CG. Effect of overfeeding macronutrients on day-to-day food intake in man. Eur J Clin Nutr. 1996 Jul;50(7):418-30. PMID: 8862477.
  2. Rains TM, Leidy HJ, Sanoshy KD, Lawless AL, Maki KC. A randomized, controlled, crossover trial to assess the acute appetitive and metabolic effects of sausage and egg-based convenience breakfast meals in overweight premenopausal women. Nutr J. 2015 Feb 10;14:17. doi:10.1186/s12937-015-0002-7. PMID: 25889354; PMCID: PMC4334852.
  3. Chenjuan Gu, Nga Brereton, Amy Schweitzer, Matthew Cotter, Daisy Duan, Elisabet Børsheim, Robert R Wolfe, Luu V Pham, Vsevolod Y Polotsky, Jonathan C Jun, Metabolic Effects of Late Dinner in Healthy Volunteers—A Randomized Crossover Clinical Trial, The Journal of Clinical Endocrinology & Metabolism, Volume 105, Issue 8, August 2020, Pages 2789–2802. doi:10.1210/clinem/dgaa354

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