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Fewer influencers dominate the social media world like Logan Paul.

From his beginnings on the now-defunct platform Vine in 2013 to his rise on YouTube, podcasts, boxing, and wrestling, Paul has become a household name.

All throughout, Paul has maintained an incredible physique that helps him perform in the ring.

But have you ever wondered how he stays in such amazing shape?

Today, I will discuss the Logan Paul workout routine and diet plan, including his training principles and supplement preferences. I’ll also share a Logan Paul-inspired nutrition plan to get you in phenomenal shape.

Let’s dive in. 

Logan Paul Current Bio and Stats

Logan Paul was born in Westlake, Ohio on April 1st, 1995 to Pamela Stepnick and Gregory Paul.

Logan Paul and his brother, fellow social media star Jake Paul, started creating video content on Vine at a young age.

After Vine closed, Paul moved to YouTube. It was here, in 2013, that his presence grew with his channel TheOfficialLoganPaul. It wouldn’t be long before he was branching out with a subsequent channel, Logan Paul Vlogs, in 2015.

Throughout his adolescence, Paul was an incredible sportsman, being an All-Star linebacker with state-level wrestling honors. 

This led to Logan’s acceptance into Ohio University with a full academic scholarship in engineering. He would drop out in 2014 to pursue a career as full-time social media personality and entertainer. 

Since his decision to take his social media career full-time, Paul has amassed 23,600,000 subscribers on YouTube.

His rise to fame came with guest appearances in the Law and Order, a role in The Thinning (2016) and The Thinning: New World Order (2018). 

Paul has also launched his own drink, Prime, and podcast called Impaulsive with Logan Paul

He’s also stepped into the ring in an amateur boxing match with friend and influencer KSI in 2018 and 2019, and had a bout with Floyd Mayweather in 2021.

However, this wouldn’t be the end of his athletic career, with appearances in WWE Smackdown! in 2021, which has led him to a recent long-term signing with WWE Raw in 2023.

  • Age: 28 Years Old
  • Height: 6’2” (188 cm) 
  • Weight: 181 lbs (81 kg)
  • Birthday: April 1st 1995
  • Occupation: Youtube Star, Actor, Influencer
  • Retired/Active: Active

Logan Paul Workout Fundamentals 

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Logan Paul’s workout fundamentals are built around resistance training and boxing.

As previously mentioned, he was a state-level wrestler throughout high school. This work ethic carried over into his training both in the gym and for his bouts against KSI and Mayweather.

Paul began training in the gym after being inspired by Dwayne “The Rock” Johnson.

He trains six days per week in the gym, targeting all major muscle groups with a bro split

Each session is high volume with eight to nine exercises totaling 60-70 minutes in duration. 

In recent years, Paul’s training has become more boxing-focused, training three or four days per week, for two to three hours each day. 

For his fight with Mayweather, Paul sought the assistance of renowned coach Milton Lacroix, who put him through an intense six-day routine that would get him in peak physical fitness.

Logan Paul Workout Routine

Read More: Michael B. Jordan Workout Routine

logan paul workout routine

The Logan Paul workout routine is based around a six-day bro split that focuses on major muscle groups.

To help you take full advantage of his training program, we will provide you with a weekly schedule, exercises, sets, reps, and rest times to get organized and maximize results.

We will also provide you with Logan Paul’s boxing workout and a routine to improve your conditioning and give you that strong, cut midsection.

Logan Paul Weekly Schedule


Chest (Duration 60 – 70 Minutes)

ExerciseSets RepsRest
Bench Press48-1545-60 secs
Incline Bench Press48-1545-60 secs
Dumbbell Bench Press48-1545-60 secs
Dumbbell Flys48-1530-45 secs
Machine Chest Press48-1530-45 secs
Machine Chest Fly48-1530-45 secs
Cable Crossover48-1530-45 secs
Dips48-1530-45 secs

Back (Duration 70 – 75 Minutes) 

logan paul workout
ExerciseSets RepsRest
Lat Pulldown48-1545-60 secs
Close Grip Lat Pulldown48-1545-60 secs
Cable Rows48-1545-60 secs
Back Lat Pushdown48-1530-45 secs
V-Grip Machine Rows48-1530-45 secs
Single-Arm Dumbbell Row48-1530-45 secs
Bent Over Rows48-1530-45 secs
Pullovers48-1530-45 secs
Deadlifts48-1545-60 secs

Shoulders (Duration 60 – 70 Minutes) 

ExerciseSets RepsRest
Machine Military Press48-1545-60 secs
Arnold Press48-1530-45 secs
Seated Lateral Raises48-1530-45 secs
Cable Lateral Raises48-1530-45 secs
Front Raises48-1530-45 secs
Shrugs48-1530-45 secs
Rear Delt Fly48-1530-45 secs
Delt Sided Lateral Raises48-1530-45 secs

Biceps (Duration 60 – 70 Minutes)

ExerciseSets RepsRest
Dumbbell Bicep Curls48-1530-45 secs
Isolation Curls48-1530-45 secs
EZ Bar Curls48-1530-45 secs
Dumbbell Hammer Curls48-1530-45 secs
Single-Arm Preacher Curls48-1530-45 secs
Cable Rope Curl48-1530-45 secs
Cable Curl48-1530-45 secs
Concentration Curls48-1530-45 secs

Triceps (Duration 60 – 70 Minutes)

logan paul's workout routine
ExerciseSets RepsRest
Cable Tricep Pushdown48-1530-45 secs
Rope Tricep Pushdown48-1530-45 secs
Tricep Extension48-1530-45 secs
Tricep Overhead Press48-1530-45 secs
Skull Crushers48-1530-45 secs
Tricep Close Grip Chest Press48-1530-45 secs
Dumbbell Kickbacks48-1530-45 secs
Tricep Dips48-1530-45 secs

Legs (Duration 70 – 75 Minutes) 

ExerciseSets RepsRest
Back Squat48-1530-45 secs
Front Squat48-1530-45 secs
Leg Press48-1530-45 secs
Leg Extensions48-1530-45 secs
Leg Curl48-1530-45 secs
Lunges48-1530-45 secs
Stiff-Leg Deadlift48-1530-45 secs
Calf Raises48-1530-45 secs
Hip Thrusts48-1530-45 secs

Logan Paul Boxing Workout Routine

Leading up to his bout with Floyd Mayweather, Paul underwent an intense training regimen to get him into elite boxing shape.

He took off from his home in L.A., moved to Puerto Rico, and began a grueling six-day training routine. 

Here we will detail Paul’s six-day boxing routine, including a weekly schedule, and also give you a condensed routine to help you fit it into your schedule. 

Not all the details for Paul’s six-day boxing routine are available, so we will provide various information to help you get a complete workout. 

6-Day Boxing Routine Weekly Schedule

TechniqueSparringTechnique/JogSled WorkSparringJog/WeightsRest

Day 1

Jump Rope30 Mins
Dynamic Stretch5 Mins
Shadow Boxing 6 Rounds
Pad Work6 Rounds
Heavy Bag6 Rounds
Speed Bag 2 Rounds

Day 2

logan paul workout program for boxing
Jump Rope30 Mins
Dynamic Stretch5-10 Mins
Sparring12 Rounds
Cool Down5-10 Mins

Day 3

Jump Rope30 Mins
Dynamic Stretch5 Mins
Shadow Boxing 6 Rounds
Pad Work6 Rounds
Heavy Bag6 Rounds
Speed Bag 2 Rounds
Jog4-6 Miles

Day 4

Jump Rope30 Mins
Dynamic Stretch5-10 Mins
Weighted Sled Work30 Mins
Cool Down5-10 Mins

Day 5

Jump Rope30 Mins
Dynamic Stretch5-10 Mins
Sparring12 Rounds
Cool Down5-10 Mins

Day 6

Jog4-6 Miles
Weights60 Mins

Logan Paul Condensed Boxing Routine

1 Mile Run
Dynamic Stretches5 Mins
Jump Rope15 mins
Shadow Boxing6 Rounds
Heavy Bag6 Rounds
Pad Work30 Minutes
Speed Bag6 Rounds
Sparring10 Rounds
Sled Pushes6 x 50m
Cool Down4

Logan Paul Ab Workout (Duration 40 Minutes)

ExerciseSets RepsRest
Crunches42030-45 secs
Bicycle Crunches42030-45 secs
Hanging Leg Raises42030-45 secs
Hanging Single-Leg Raises42030-45 secs
Seated In and Out42030-45 secs
Plank42030-45 secs
Side Plank42030-45 secs

Logan Paul Dieting and Food Preferences

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logan paul diet and food preferences

To get the most out of the Logan Paul workout routine, we need to understand what he eats to give him the energy to perform and build muscle.

Paul eats five meals per day, each meal containing a high-protein food such as lean meat, or a protein supplement.

This helps him to build muscle and improve his recovery post-workout.

Meal 1Eggs, Oatmeal, Fruit
Meal 2Protein Bar
Meal 3Chickens, Rice, Vegetables
Meal 4Protein Smoothie
Meal 5Chicken, Salad, Protein Bar

Logan Paul Diet Plan

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logan paul diet plan

Paul’s diet and food preferences are vague at best, so we have decided to give you a Logan Paul-inspired diet plan to give you some variety to his nutrition plan

Meal 1

  • 2 x Eggs
  • 1 x Cup Oatmeal (Low-Sugar Maple Syrup, Cinnamon)
  • Banana

Meal 2

  • Protein Shake
  • Fruit
  • Nuts

Meal 3

  • Teriyaki Grilled Chicken  
  • Brown Rice
  • Stir-Fried Mixed Vegetables
  • Baby Spinach

Meal 4

  • Protein Smoothie (2x Scoops Protein, Banana, Blueberries, Strawberry, Dark Chocolate Chips, Low-Fat Greek Yogurt)

Meal 5

  • 2x Grilled Chicken Wraps (Low-Fat Cheese, Avocado, Tomato, Red Onion) 
  • Sweet Potato Fries
  • Green Salad

Building a lean, athletic physique like Logan Paul requires nutrient-dense, high-protein foods.

However, to take your body to the next level, we recommend monitoring your calorie and macronutrient intake.

This will help ensure that you are getting a precise amount of protein to build lean muscle, carbs for fuel, and fat to absorb vital nutrients.

To do this, try using our advanced calorie and macronutrient calculator.

Inside, you will be able to input your age, gender, height, weight, and activity level to get precise calorie and macronutrient targets to take control of your health. 

Logan Paul Supplement Preferences 

logan paul training supplements

Logan Paul’s diet plan structure is a great example of what it takes to power your body when training to build muscle or get in the ring.

However, to get the most out of your body and training, supplementation may be required to bridge to hit those nutrient targets. 

Below is a list of Logan Paul’s supplement preferences to kick your training up a notch.  

Pre-WorkoutBoosts Energy, Improves Performance
Whey ProteinBuilds Muscle, Improves Recovery
Protein BarsBuilds Muscle, Improves Recovery
BCAAClaims to stimulate muscle protein synthesis, but recent research suggests this claim is unwarranted.
Multivitamin Fill Nutrient Gaps in Diet

Final Thoughts

Logan Paul’s work ethic in the gym shows his drive to improve in all facets of life.

Beyond his comedic presentation, Paul has shown dedication to his training which has transformed his physique and allowed him to compete with this generation’s top boxer, Floyd Mayweather.

If you are thinking about trying the Logan Paul workout routine and diet plan, be sure to eat a diet rich in protein and complex carbs. Track your macros and aim for consistency, and the results will come. 

So, are you considering trying the Logan Paul workout routine and diet plan?

Which training style suits your goal, boxing or resistance training?

Let us know in the comments. 

How many hours does Logan Paul train a day?

Logan Paul trains for one hour during his weights session and two to three hours for his boxing sessions. 

How much does Logan Paul train?

Paul trains between four and six times per week depending on the type of training he is doing. He mixes up his training between resistance training and boxing.

How much can Logan Paul bench?

According to his tweets from December 2013, Logan Paul can bench 300 lbs. 

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