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Social media fitness guru and elite duathlete Paul Sklar has become one of the world’s top fitness personas in recent years. 

He’s well-known for his condensed workouts and his insane physique. Plus, he’s shown the world that being naturally shredded well into your 30s, 40s, and 50s is achievable.

So, how does Paul train and eat to maintain his shredded chest, back, and shoulders, as well as his ripped abs?

Well, look no further because I have the Paul Sklar workout routine and diet plan. We’ll go over his training principles and exactly what he eats to keep him lean year-round.

Let’s dive in.

Paul Sklar Current Bio and Stats

Paul Sklar is a former scholarship athlete and world-ranked professional duathlete that began his journey as a trainer in 1993. 

Today, Paul has many years of experience in the fitness industry, holding a BS in Exercise and Sports Science from Wake Forest University. He is also a certified Strength and Conditioning Specialist (CSCS) and Exercise Physiologist. 

Educating his massive fan base on both Instagram (1.5 million followers) and YouTube (212,000), Sklar also co-owns and operates Prescriptive Fitness in Charlotte, North Carolina.  

  • Age: 51 Years Old
  • Height: 5’9” (175 cm)
  • Weight: 170 lbs (77 kg)
  • Birthday: November 14th, 1971 
  • Occupation: Strength and Conditioning Coach
  • Retired/Active: Active


  • Silver Medal USA Professional Duathlon National Championships 2000
  • #2 Ranked USA Professional Duathlete
  • 3x Team USA Duathlon World Championships Team Member
  • Gold Medal 40k Cycling Time Trial 2000 NC State Games
  • Top American 1997 Professional World Duathlon Championships Guernica, Spain
  • 2x Winner and course record holder NYC biathlon
  • All-Atlantic Coast Conference selection 3000m Steeplechase (1992, 1993)

Racing Personal Records

  • Miles: 4:08.9
  • 3000m Steeplechase: 8:58
  • 5 km: 14:44
  • Half Marathon 1:14.00

Paul Sklar Workout Fundamentals

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Paul Sklar’s workout fundamentals are an extension of his training as an elite duathlete.

While the training itself has shifted form endurance and cardio to resistance training, his approach to year-round conditioning has remained the same.

It is through his decades of consistency that he has been able to achieve his phenomenal physique

Paul’s training is based on variety. He performs a range of different rep ranges with light and heavy weight in the form of bodyweight, bands, dumbbells, barbells, and kettlebells to build and maintain his lean mass.

His programs come in many forms, with the short exercise circuits and supersets being the go-to workouts he shares with his followers.

What makes this even better is that Paul shares his fitness journey with his family, showing workouts where he trains with his kids to help instill the values of health and wellness.

Paul Sklar Workout Routine

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paul sklar workout routine

Paul Sklar’s workout routine has helped him obtain the lean physique that would go on to build a huge following on social media.

Sklar’s workouts are often made up of supersets, using a handful of exercises high in volume with minimal rest. 

So, what we will do here is take some of Paul’s best workouts and display them as individual sessions just as he intends.

We will also provide a weekly program to make this a five-day training split for you to follow.

On top of this, we have also combined many of his exercises to give you a Paul Sklar complete full-body workout to be performed four days a week. This gives you a rest day between each session.  

Below, we have the workouts with exercises, sets, reps, and rest times, as well as a weekly schedule to get you into a consistent routine and maximize your results.

All supersets will be highlighted, meaning that these exercises are to be performed back-to-back with only a rest after each super set.

Paul Sklar Complete Full-Body Workout 

Weekly Schedule


Paul Sklar Complete Full-Body Workout (Duration 60 – 70 Minutes)

ExerciseSets RepsRest
Elevated Heel Goblet Squat315
Jumping Lunges31560-90 secs
Dumbbell Alternating Bicep Curls21060-90 secs
Chin Ups210
Dumbbell Alternating Hammer Curls21060-90 secs
Cable Fly420
Forearm Push-Ups41260-90 secs
Dumbbell Lateral Raises310
Dumbbell Alternating Shoulder Press33
Dumbbell Shoulder Press3360-90 secs

Paul Sklar 6-Day Workout Split

The workouts listed below can be performed as standalone workouts or as a part of the following schedule.

This will allow you to train a different muscle each day and have a rest day each week to recover. 

Saturday, a bodyweight workout and the sixth session for the week, is optional.

Paul Sklar 6-Day Workout Weekly Schedule

ChestBicep, Back, AbsLegsShouldersBodyweight LegsBodyweight Rest

Day 1 – Chest Workout

The following chest workout is based on the cable fly and push-up in another mini circuit.

You will perform the exercises one after the other with no rest for a total of four to six rounds, with a two to three-minute rest after each round.

In this workout, you will also need a spotter to provide downward pressure to eccentrically load your push-ups.

ExerciseSets RepsRest
Cable Flys125
Assisted Eccentric Push-Ups16
Rest2-3 mins

Day 2 – Biceps, Back, & Abs

The following workout is designed to be performed with a set of pull-ups or chin-ups with a set of curls as a superset (highlighted) for a total of six to 10 sets.

Depending on your experience level, you can modify the total number of sets, the weight, and use a resistance band to assist you with your pull-ups.

Below, we have listed the two different sets. Perform one set, then have a 60-90 second break, and then move to the next set.

One superset counts as one set, so aim to hit between six and 10 sets total.

ExerciseSets RepsRest
Parallel Grip Pull-Ups110
Dumbbell Alternating Biceps Curl11060-90 secs
Dumbbell Alternating Hammer Curl11060-90 secs

Day 3 – Legs

This leg workout is a mixture of heavy and high-volume to help you increase mass and endurance.

Again, this workout is to be performed in a circuit with a decent two or three-minute rest between sets. 

This will help you regain the energy to complete three to five rounds.

paul sklar workout
ExerciseSets RepsRest
Heavy Heel Elevated Goblet Squat115
Wall Sit160 secs
Jumping Lunges160 reps
Rest2-3 minutes

Day 4 – Shoulders

Paul Sklar’s shoulder workout contains three different supersets that are to be performed three to five times in total with a 60-90 second break between each set.

ExerciseSets RepsRest
Barbell Hang Clean to Overhead Press3-53
Barbell Overhead Press3-53
Dumbbell Alternating Lateral Raise with Hold3-5360-90 secs
Dumbbell Lateral Raises3-53
Dumbbell Alternating Shoulder Press3-53
Dumbbell Neutral Shoulder Press3-5360-90 secs
Barbell Ascending Bent Over Row to Clean to Overhead Press (only increase row by one each set) 3-51,2,3,4,5
Barbell Overhead Press3-5560-90 secs

Day 5 – Bodyweight Leg Workout

Paul’s Sklar’s bodyweight leg workout is a mini-circuit consisting of a wall sit, squats, and jump lunges. They are to be performed back-to-back with a two-minute rest at the end of each round.

Your aim here is to perform three to five sets total, but what makes this brutal is the reps ranges, with 50 squats and jump lunges. 

ExerciseSets RepsRest
Wall Sit11:15
Bodyweight Squats150
Jumping Lunges150
Rest2 Mins

Bodyweight Workout (No Equipment)

Paul created the following routine during quarantine to help his followers get in a great workout without any equipment.

The aim here is to complete the mini-circuit with no rest between exercises for five to 10 sets.

At the end of each round, you can have a 60-second rest.

ExerciseSets RepsRest
Push Ups to Single Arm Row110
Squat to Side Lunges to Reverse Lunge Flow (Squat between each lunge)13
Jump Squat Finisher15
Forearm Plank Push-Ups110
Rest60 secs

Paul Sklar Dieting and Food Preferences

Paul Sklar’s dieting and food preferences are what help him stay in such incredible shape year-round.

But they may be a little different than you might think.

Paul begins his days with a coffee before heading into work. He adds a scoop of collagen which makes it taste like a mocha.

From mid morning to lunch, Paul’s calorie intake comes from shakes, combining protein powder with fruit and peanut butter.

Paul explains that he has never been a morning eater, and that even from a young age he never felt hungry at the beginning of the day.

He follows this up with his lunch between 12 and 3pm, where he will have his first solid meal of the day. This typically consists of scrambled eggs, rice, oats, and even PB&J sandwiches.

Paul has two younger kids, and after a day of running his business, he finishes off with grilled chicken, chicken nuggets, and even frozen pizza.

While this is highly unusual, Paul’s secret is that he never eats in excess, as he doesn’t like the feeling of being full.

He explains that to eat a meal, he takes his time eating and will only prepare more food if he still feels hungry.

The biggest thing with nutrition that he preaches is that you need to do what is best for you, and do so in moderation.

paul sklar diet
Meal 1Coffee, Collagen 
Meal 21.5 Scoop Whey Protein Shake (Water, Banana, Peanut Butter, Blueberries)
Meal 31.5 Scoop Whey Protein Shake in Water, Banana or Blueberries or a spoonful of peanut butter
Meal 43-4 Scrambled Eggs (American Cheese, Spinach, Peppers, Avocado), Rice or Oatmeal, Peanut Butter/Honey or Peanut Butter/Jelly Sandwich on Oat Bread
SnackCashews, Almonds, Peanuts, Fruit
Meal 5Grilled Chicken/Chicken Nuggets, Frozen Pizza 

Paul Sklar Diet Plan

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paul sklar diet plan

Paul Sklar’s dieting and food preferences are a mixture of nutrient-dense foods high in protein, with some minor concessions for convenience which allows him to get on with his day.

So, now we will provide you with a day’s menu inspired by the Paul Sklar diet to help you build a lean, cut physique

Meal 1

  • Coffee with Collagen

Meal 2

  • 2x Scoop Whey Protein Shake (Water, Banana, Blueberries, Peanut Butter)

Meal 3

  • 1x Scoop Protein (Water)
  • Blueberries (Remaining)
  • Banana 

Meal 4

  • 4x Scrambled Eggs (Spinach, Tomato, Avocado)
  • Oats (Milk, Blueberries, Honey, Cinnamon)
  • Peanut Butter and Jelly Sandwich


  • Protein Yogurt
  • Mixed Nuts
  • Fruit

Meal 5

  • Smoked Paprika and Lemon Grilled Chicken Wrap (Lettuce, Tomato, Avocado, Light Mayo)
  • Sweet Potato Fries

Paul’s approach to his daily eating has evolved over his 30-year career as a fitness professional, allowing him to understand what his body needs to stay in incredible shape.

For you to do the same, you must track your calorie and macronutrient intake.

This will ensure that you are getting enough carbs for fuel, protein to build lean muscle, and fat to absorb essential nutrients.

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

Just plug in your age, height, weight, gender, and activity level to receive your precise calorie and macro breakdown. 

Understanding your nutrition will not only help you build an amazing physique, but allow you to control what you eat when you eat it, just like Paul.

Paul Sklar Supplement Preferences

paul sklar supplements

Sklar’s diet is in many ways how many of us should structure our nutrition plan, consuming protein-rich foods and allowing ourselves to eat low-quality foods in moderation.

Not being one for breakfast, supplements in the form of shares are a great way for Paul to hit his protein targets.

Paul has affiliated himself with Transparent Labs, with a strong preference for supplements that have no artificial flavors, sweeteners, or colors. 

He uses the range to boost his performance, build muscle, and improve recovery.

Below is a list of Paul Sklar’s supplement preferences and how they improve his training. 

Transparent Lab CollagenMaintain optimal balance of amino acids
Transparent Labs Whey Protein IsolateBuild muscle and improve recovery
Transparent Labs Pre-Workout – BulkIncrease energy and improve performance
Transparent Lab Intra (Intra workout Aminos)Improves muscle protein synthesis, improve performance, preventing mental fatigue
Transparent Labs Creatine + HMB Improve performance and promote greater training adaptations

Final Thoughts

In a time where the world is obsessed with chemically enhancing their physiques, Paul Sklar’s rise to the top in the fitness space has truly shown everyone that you don’t need the jab to get shredded. 

He inspires lifters young and old, showing that hard work, quality nutrition, and consistency can help you achieve incredible results naturally well into your 50s.

If you are considering trying Paul Sklar’s workout routine and diet plan, set your sights on remaining consistent, nailing your nutrition, and always striving for moderation.

This will help you steadily build an incredible physique just like Paul. 

So, are you thinking about trying Paul’s workout routine? What part of his training interests you most?

Let us know in the comments below.  

Who is Paul Sklar?

Paul Sklar is a former world-ranked duathlete, strength and conditioning coach, and social media personality known for his incredible, shredded physique

What does Paul Sklar eat?

Paul Sklar eats a range of nutrient-dense, high-protein foods across five meals per day. Paul is not one for eating in the morning, so he will have coffee and two loaded protein shakes with fruit in the morning.

His first solid meal is at lunch time where he eats scrambled eggs, rice, oats, and fruit, followed by chicken, nuts, fruit, and even a frozen pizza for afternoon snack and evening meal. 

What is PaulSklarXfit365?

PaulSklarXfit365 is Paul’s high-volume strength and conditioning program designed to keep you shredded year-round. He has been developing it for the past two decades. 

What is the 28-day workout challenge?

The 28-day workout challenge is a part of Paul Sklar’s PaulSklarXfit program designed to give you new workouts every 28 days.

These highly detailed workouts are changed every 28 days, giving you a wide variety of workouts to build a lean physique. 

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