Logan Paul Workout Routine And Diet Plan

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

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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

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Chest	Back	Shoulders	Biceps	Triceps	Legs	Rest

Chest (Duration 60 – 70 Minutes)

Exercise	Sets	Reps	Rest
Bench Press	4	8-15	45-60 secs
Incline Bench Press	4	8-15	45-60 secs
Dumbbell Bench Press	4	8-15	45-60 secs
Dumbbell Flys	4	8-15	30-45 secs
Machine Chest Press	4	8-15	30-45 secs
Machine Chest Fly	4	8-15	30-45 secs
Cable Crossover	4	8-15	30-45 secs
Dips	4	8-15	30-45 secs

Back (Duration 70 – 75 Minutes) 

Exercise	Sets	Reps	Rest
Lat Pulldown	4	8-15	45-60 secs
Close Grip Lat Pulldown	4	8-15	45-60 secs
Cable Rows	4	8-15	45-60 secs
Back Lat Pushdown	4	8-15	30-45 secs
V-Grip Machine Rows	4	8-15	30-45 secs
Single-Arm Dumbbell Row	4	8-15	30-45 secs
Bent Over Rows	4	8-15	30-45 secs
Pullovers	4	8-15	30-45 secs
Deadlifts	4	8-15	45-60 secs

Shoulders (Duration 60 – 70 Minutes) 

Exercise	Sets	Reps	Rest
Machine Military Press	4	8-15	45-60 secs
Arnold Press	4	8-15	30-45 secs
Seated Lateral Raises	4	8-15	30-45 secs
Cable Lateral Raises	4	8-15	30-45 secs
Front Raises	4	8-15	30-45 secs
Shrugs	4	8-15	30-45 secs
Rear Delt Fly	4	8-15	30-45 secs
Delt Sided Lateral Raises	4	8-15	30-45 secs

Biceps (Duration 60 – 70 Minutes)

Exercise	Sets	Reps	Rest
Dumbbell Bicep Curls	4	8-15	30-45 secs
Isolation Curls	4	8-15	30-45 secs
EZ Bar Curls	4	8-15	30-45 secs
Dumbbell Hammer Curls	4	8-15	30-45 secs
Single-Arm Preacher Curls	4	8-15	30-45 secs
Cable Rope Curl	4	8-15	30-45 secs
Cable Curl	4	8-15	30-45 secs
Concentration Curls	4	8-15	30-45 secs

Triceps (Duration 60 – 70 Minutes)

Exercise	Sets	Reps	Rest
Cable Tricep Pushdown	4	8-15	30-45 secs
Rope Tricep Pushdown	4	8-15	30-45 secs
Tricep Extension	4	8-15	30-45 secs
Tricep Overhead Press	4	8-15	30-45 secs
Skull Crushers	4	8-15	30-45 secs
Tricep Close Grip Chest Press	4	8-15	30-45 secs
Dumbbell Kickbacks	4	8-15	30-45 secs
Tricep Dips	4	8-15	30-45 secs

Legs (Duration 70 – 75 Minutes) 

Exercise	Sets	Reps	Rest
Back Squat	4	8-15	30-45 secs
Front Squat	4	8-15	30-45 secs
Leg Press	4	8-15	30-45 secs
Leg Extensions	4	8-15	30-45 secs
Leg Curl	4	8-15	30-45 secs
Lunges	4	8-15	30-45 secs
Stiff-Leg Deadlift	4	8-15	30-45 secs
Calf Raises	4	8-15	30-45 secs
Hip Thrusts	4	8-15	30-45 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

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Technique	Sparring	Technique/Jog	Sled Work	Sparring	Jog/Weights	Rest

Day 1

Exercise	Duration
Jump Rope	30 Mins
Dynamic Stretch	5 Mins
Shadow Boxing	6 Rounds
Pad Work	6 Rounds
Heavy Bag	6 Rounds
Speed Bag	2 Rounds

Day 2

Exercise	Duration
Jump Rope	30 Mins
Dynamic Stretch	5-10 Mins
Sparring	12 Rounds
Cool Down	5-10 Mins

Day 3

Exercise	Duration
Jump Rope	30 Mins
Dynamic Stretch	5 Mins
Shadow Boxing	6 Rounds
Pad Work	6 Rounds
Heavy Bag	6 Rounds
Speed Bag	2 Rounds
Jog	4-6 Miles

Day 4

Exercise	Duration
Jump Rope	30 Mins
Dynamic Stretch	5-10 Mins
Weighted Sled Work	30 Mins
Cool Down	5-10 Mins

Day 5

Exercise	Duration
Jump Rope	30 Mins
Dynamic Stretch	5-10 Mins
Sparring	12 Rounds
Cool Down	5-10 Mins

Day 6

Exercise	Duration
Jog	4-6 Miles
Weights	60 Mins

Logan Paul Condensed Boxing Routine

Exercise	Duration
1 Mile Run	–
Dynamic Stretches	5 Mins
Jump Rope	15 mins
Shadow Boxing	6 Rounds
Heavy Bag	6 Rounds
Pad Work	30 Minutes
Speed Bag	6 Rounds
Sparring	10 Rounds
Sled Pushes	6 x 50m
Cool Down	4

Logan Paul Ab Workout (Duration 40 Minutes)

Exercise	Sets	Reps	Rest
Crunches	4	20	30-45 secs
Bicycle Crunches	4	20	30-45 secs
Hanging Leg Raises	4	20	30-45 secs
Hanging Single-Leg Raises	4	20	30-45 secs
Seated In and Out	4	20	30-45 secs
Plank	4	20	30-45 secs
Side Plank	4	20	30-45 secs

Logan Paul Dieting and Food Preferences

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

Logan Paul Diet Plan

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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’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.  

Supplement	Purpose
Pre-Workout	Boosts Energy, Improves Performance
Whey Protein	Builds Muscle, Improves Recovery
Protein Bars	Builds Muscle, Improves Recovery
BCAA	Claims 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. 

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