Logan Paul’s Workout Routine & Diet (Boxing Training To WWE)

Logan Paul is a phenomenon when it comes to his role as a social media influencer.

But in addition to being a vlogger, actor, director, and influencer, he is also one of the most successful wrestlers of our time.

Paul spends countless hours in the gym to improve his lean and shredded physique.

The Logan Paul workout is one of the best things you can do to get in shape, especially if your main focus is bulking up.

Keep reading for exact details on the Logan Paul workout routine for weight training and his protein-packed diet plan.

The Logan Paul workout routine focuses on a specific muscle group each day of the week.

Keep in mind that before training hard, it’s crucial to do stretching exercises to warm up and get loose.

According to Paul, a light cardio workout is another great way to warm up.

So without further ado, here's the official Logan Paul workout routine to keep you in awesome shape year-round.

Monday — Logan Paul’s Chest Workout

  • Close grip bench press (4 sets, 8-15 reps)
  • Incline bench press (4 sets, 8-15 reps)
  • Dumbbell press (4 sets, 8-15 reps)
  • Dumbbell flyes (4 sets, 8-15 reps)
  • Machine chest press (4 sets, 8-15 reps)
  • Machine chest flyes (4 sets, 8-15 reps)
  • Cable crossovers (4 sets, 8-15 reps)
  • Dips (4 sets, 8-15 reps)

Tuesday — Logan Paul’s Back Workout

  • Lat pulldown (4 sets, 8-15 reps)
  • Close grip lat pulldown (4 sets, 8-15 reps)
  • Cable rows (4 sets, 8-15 reps)
  • Back lat pushdowns (4 sets, 8-15 reps)
  • V-bar machine rows (4 sets, 8-15 reps)
  • One-arm dumbbell rows (4 sets, 8-15 reps)
  • Bent over rows (4 sets, 8-15 reps)
  • Pullovers (4 sets, 8-15 reps)
  • Deadlift (4 sets, 8-15 reps)

Wednesday — Logan Paul’s Shoulder Workout

  • Military Smith machine press (4 sets, 8-15 reps)
  • Arnold dumbbell press (4 sets, 8-15 reps)
  • Seated side lateral raise (4 sets, 8-15 reps)
  • Pulley side lateral raise (4 sets, 8-15 reps)
  • Front raises (4 sets, 8-15 reps)
  • Shoulder shrugs (4 sets, 8-15 reps)
  • Rear delt flyes (4 sets, 8-15 reps)
  • Delt side lateral raise (4 sets, 8-15 reps)

Thursday — Logan Paul’s Biceps Workout

  • Biceps dumbbell curls (4 sets, 8-15 reps)
  • Isolation curls (4 sets, 8-15 reps)
  • EZ barbell curls (4 sets, 8-15 reps)
  • Hammer curls (4 sets, 8-15 reps)
  • Preacher one-arm dumbbell curls (4 sets, 8-15 reps)
  • Rope curls (4 sets, 8-15 reps)
  • Cable curls (4 sets, 8-15 reps)
  • Concentration curls (4 sets, 8-15 reps)

Friday — Logan Paul’s Triceps Workout

  • Pulley pushdowns (4 sets, 8-15 reps)
  • Rope pushdowns (4 sets, 8-15 reps)
  • Tricep extension (4 sets, 8-15 reps)
  • Tricep overhead press (4 sets, 8-15 reps)
  • Skull crusher (4 sets, 8-15 reps)
  • Tricep close grip chest press (4 sets, 8-15 reps)
  • Dumbbell kickbacks (4 sets, 8-15 reps)
  • Tricep dips (4 sets, 8-15 reps)

Saturday — Logan Paul’s Legs Workout

  • Squats (4 sets, 8-15 reps)
  • Front squats (4 sets, 8-15 reps)
  • Leg press (4 sets, 8-15 reps)
  • Leg extensions (4 sets, 8-15 reps)
  • Leg curls (4 sets, 8-15 reps)
  • Lunges (4 sets, 8-15 reps)
  • Stiff-leg deadlift (4 sets, 8-15 reps)
  • Calf raises (4 sets, 8-15 reps)
  • Hip thrust (4 sets, 8-15 reps)

Sunday — Logan Paul’s Abs Workout

  • Crunches (4 sets, 8-15 reps)
  • Bicycle crunches (4 sets, 8-15 reps)
  • Hanging leg raises (4 sets, 8-15 reps)
  • Hanging side leg raises (4 sets, 8-15 reps)
  • Seated in-and-out (4 sets, 8-15 reps)
  • Plank (4 sets, 8-15 reps)
  • Side plank (4 sets, 8-15 reps)

If you don't have a heavy bag at home to do boxing training like Logan Paul, head on over to our guide on the best punching bag alternatives.

Logan Paul Flexing his Biceps with his Shirt Off

Who Exactly Is Logan Paul? (YouTuber To WWE)

Whether it’s as a social media personality or a WWE performer[1], most people have heard of Logan Paul.

Paul was born on April 1st, 1995, in Westlake, Ohio.

He attended Ohio University, where he majored in Industrial Engineering but decided to drop out in 2014 to pursue his career as a social media entertainer.

He started gaining his social media following in 2013 by posting sketches on Vine and created his first YouTube channel later that year[2].

His channel now has over 23 million subscribers, making him one of the most successful vloggers on YouTube.

In 2016, Paul branched out into the world of acting, and in 2018 he participated in his first amateur boxing match.

He started his professional boxing career in 2019 and eventually made his wrestling debut in 2021 on WWE SmackDown.

While there has definitely been some controversy surrounding Paul’s social media practices and content, there’s no denying that he has had quite the career thus far, especially when it comes to his boxing routine and weight training regimen[3].

Also Check Out - Joe Rogan's Training Routine & Diet

See Related - Conor McGregor's Workout Routine & Diet Plan

Current Body Stats

The combination of high-quality protein, strict daily boxing training, and the cut-throat mental game has certainly shown results.






181 lbs


27 (born 1995)







Shoe Size

13 (US)

Logan Paul in Red Shorts and Boxing Gloves

Logan Paul's Workout Principles & Fitness Activities

In addition to boxing training and wrestling like Dwayne Johnson and fellow WWE members, Logan Paul’s training split includes a variety of activities.

He does cardio workouts, weight training, and shadow boxing to lose fat and get shredded. Cardio is his ideal way to warm up, and he usually starts his training session with a light 1-mile run on the treadmill.

All these exercising disciplines combined with ample protein and minimal junk food mean that, quite frankly, he’s ripped.

This is no surprise considering Paul takes a standard bodybuilding training approach to fitness by targeting a certain muscle group each day of the week.

While some people believe in taking rest days for muscle recovery, Logan Paul trains 6 to 7 days per week for 2 to 3 hours each day.

During these sessions, he’s all-in and ultra-focused by minimizing distractions and listening to high-energy music.

Paul also believes in optimal recovery post workouts.

After an abs routine or triceps day, he takes the proper steps to let his muscles heal by cooling down, drinking plenty of water, and eating the right foods.

Related Article - How To Build A Home Boxing Gym

Awards and Nominations

Shorty Awards

  • Paul has been nominated 3 times, including for Vine Of The Year in 2014.

Streamy Awards

  • The Streamy Awards honor the best in online video and the creators behind it, and of course, Paul has nine nominations and two wins under his belt, including 2019 Best Podcast.

Teen Choice Awards

  • 2017 Male Web Star (Winner)
  • 2017 Comedy Web Star (Winner)
  • 2017 Choice YouTuber (Nominated)

The Ring Year-End Awards

  • 2019 Event of the Year (Nominated)

Guinness World Records

  • 2022 Most Expensive Pokémon Trading Card Sold at a Private Sale (Record)
Logan Paul Receiving a Streamy Award

Logan Paul Diet Plan – What Does He Eat?

While hitting the boxing gym and heavy punching bag as much as Logan Paul is likely to show results, his healthy diet has a lot to do with his physique.

He eats plenty of veggies and lots of protein and consumes all the essential amino acids required to fuel his boxing training.

When he does eat carbohydrates, he goes with high-value carbs like brown rice, oatmeal, and sweet potatoes.

According to Logan Paul himself, “I eat very healthy, only really consuming greens and high-quality protein (at least 100 grams per day) like eggs and chicken.”

Let’s break the Logan Paul diet down!


Logan Paul is all about high-protein breakfasts.

This protein-rich breakfast is how he’s able to power through those intense workouts, and it usually consists of well-balanced proportions of carbs (like oatmeal), proteins (like eggs), and healthy fats (like avocados).


Lunch is almost always Paul’s biggest meal of the day. He generally mixes meat, like salmon or chicken, with complex carbs, like brown rice or sweet potatoes.

The carbohydrates give him extra energy, while the meat is packed with protein to keep up with his required daily intake.

This is also the time of day that Paul consumes fiber by chowing down on a fruits and fresh vegetables lunch.

Not only is this a great strategy for maintaining a healthy weight, but it’s also a solid way to get lots of nutrients and vitamins.


Dinner is a simple affair in the Paul household. He likes to keep his evening meals light with food like salads, chicken, oatmeal, or a single protein bar.


In between meals, Paul loves protein. After breakfast, he generally eats a protein bar or makes a snack protein shake, and he may also snack on mixed nuts throughout the day.

If you’re interested in the unsalted nuts Paul likes, go for almonds, walnuts, or pistachios for their added nutrients.

His final snack of the day comes after dinner. Paul sips on a protein shake made with apple cider vinegar to feed his muscles and allow recovery. All of these high-quality protein sources.

Logan Paul Eating a Bowl of Noodles and a Protein Shake

What Supplements Does Logan Take?

Whey Protein Powder

Whey protein is a great way to fuel muscles with enough amino acids to get through Logan Paul’s workout program.

He brings a protein shake to the gym and sips on it throughout his workout to allow his muscles to metabolize protein.

Related Article - Whey Vs Casein Protein

Apple Cider Vinegar (ACV)

ACV is another regular item in Paul’s training routine. Sipping on it is a great way to keep weight in check and boost metabolism after a boxing workout. 

Branched Chain Amino Acids (BCAAs)

Muscle breakdown is a regular occurrence with rigorous strength training. BCAA supplements help to prevent excessive breakdown as well as promote muscle recovery.

See Also - BCAAs Vs Protein

Pre-Workout Supplements

Pre-workout supplements can make all the difference regarding energy levels and blood sugar during a workout.

Paul takes advantage of the wide array of pre-workouts on the market to boost stamina and delay muscle fatigue.

Related Article - What To Look For In Pre-Workouts


Everyone should be taking a daily multivitamin, and that includes Logan Paul.

He ensures that all his vitamin requirements are met by supplementing with a high-quality, food-based multivitamin for men.

Logan Paul’s Workout Routine & Diet FAQs

How does Logan Paul warm up before a workout?

Logan Paul has made a habit of running 1 mile before hitting the weights. He also stretches thoroughly, focusing on the muscles he'll be training that day. He also takes pre-workout supplements to give him energy, improve endurance, and enhance stamina.

What is Logan Paul's max bench?

Logan Paul has been rumored to be able to bench press a whopping 405 pounds - kids, don’t try this at home!

What body type does Logan Paul have?

Logan Paul has the ideal boxer’s physique. He has very little body fat and is made up primarily of muscle, muscle, and more muscle. Much of his strength comes from his core, as you can tell from the rigorous Logan Paul ab workout.

Who is Logan Paul's trainer?

According to a 2021 post from Mirror[4],

“Logan Paul has reunited with head boxing trainer Milton Lacroix as talks of a return to the ring have intensified over recent weeks.”

Most days, Paul trains on his own, but when it comes to boxing, Milton Lacroix is by his side.

How much sleep does Logan Paul get?

Logan Paul recently reported in an interview that he tries to get about 10 hours of sleep every night. This may seem like a lot, but remember that sleep is a vital aspect of muscle recovery.

Does Logan Paul have his own workout playlist?

Yep, he prefers heavy rap and trap music when he hits the gym, using both Spotify and YouTube[5] to compile playlists.


If you want a total body transformation, Logan Paul is the perfect role model for your new workout routine.

He has nailed the fat-burning process with his combination of essential vitamins, a healthy dose of protein, and a strict fitness regimen.


1. https://www.wwe.com/
2. https://www.youtube.com/c/loganpaulvlogs?themeRefresh=1
3. https://www.cancer.org/latest-news/five-benefits-of-strength-training.html
4. https://www.mirror.co.uk/sport/boxing/logan-paul-reunites-boxing-trainer-25646449
5. https://www.youtube.com/playlist?list=PLw3lj9HaiKouE-wTgCLHiSOSG6bW2hlcJ 

Last Updated on January 17, 2023