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Logan Franklin Workout Routine & Diet Plan

Logan Franklin

Logan Franklin is an American bodybuilder and fitness influencer pro in the IFBB(International Federation of Bodybuilding and Fitness). He is in the classic division right now. Logan started working in fitness when he was only a teenager.

He was a smaller kid and didn’t want to be picked on at school. Logan joined the army and went to Afghanistan in the end. He kept lifting weights, and now he’s a big deal in the fitness world.

Current Stats

  • Height: 5 ft 11 inches(180 cm)
  • Weight: 218 lbs (98.88 kg)
  • Birth year: 1993

Logan Franklin Workout Routine

When it comes to training, Logan does things the way they are usually done. During each section, he will work on just one or two muscle groups, which is the best way to build muscle mass.

Logan will work out with dumbbells, barbells, and a mix of cable machines. So he doesn’t reach a workout plateau; this keeps his muscles guessing.

Here’s an example of what he might do to train for a week:

Chest Workout

  • 1st exercise: Incline barbell bench press 5 times 8-12
  • 2nd exercise: Incline dumbbell chest press 5 x 8-12
  • 3rd exercise: chest fly on a seated machine 5 times 8-12
  • 4th exercise: chest press on a seated machine 5 times 8-12
  • 5th exercise: bent over cable crossover 5 times 8-12
  • 6th exercise: inclined dumbbell fly 5 times 8-12

Shoulder Workout

Warm-up: Two sets of front and side dumbbell raises 5 x 8-12

  • 1st exercise: standing dumbbell lateral raise 5 times 8-12
  • 2nd exercise: laying dumbbell rear delt fly 5 times 8-12
  • 3rd exercise: Barbell upright row 4 times 8-10
  • 4th exercise: seated barbell presses 4×6-8
  • 5th exercise: Standing shrug machine 5 x 8-12
  • 6th exercise: front raise with dumbbells 5 times 8-12

Back Workout

  • 1st exercise: Row with a dumbbell at an angle 5 times 8-12
  • 2nd exercise: Plate-loaded seated row 5 times 8-12
  • 3rd exercise: 5 sets of 8-12 seated wide-grip lat pulldowns.
  • 4th exercise: Reverse grip hammer strength row 5 x 8-12 reps
  • 5th exercise: Plate-loaded machine shrug 5 times 8-10

Logan Franklin body

Leg Workout

Warm-up: 10 minutes on a stationary bike

  • 1st exercise: seated leg extension 5 times 8-12
  • 2nd exercise: 5 sets of 8-12 reps of seated leg presses.
  • 3rd exercise: Hack squat 4 x 8-10
  • 4th exercise: lie down, hamstring curl 5 times 8 to 12
  • 5th exercise: seated hamstring curls 5 x 8-12
  • 6th exercise: Stand up and lift your calves 5–15 times.

Arm Workout

  • 1st exercise: bent-over tricep pushdown 4 x 8-12
  • 2nd exercise: decline EZ bar skull crusher 4 times 8-12
  • 3rd exercise: Incline EZ bar tricep extension 4 x 8-12
  • 4th exercise: inclined cable tricep pushdown 4 x 8-12
  • 5th exercise: 4 sets of 8-12 inclines cable curls.
  • 6th exercise: standing EZ bar curls 4 times 8-12
  • 7th exercise: 4 sets of 8-12 seated curls on a machine.

Logan Franklin diet

Logan Franklin Diet Plan

As we said briefly in the beginning, Logan follows the classic meal plan for bodybuilding. Depending on the season, he usually eats between 5 and 6 meals a day.

Here is an example of a plan for him to lose weight and gain muscle:

Cutting Meal Plan

  • 1st meal: 2 whole eggs, 6 ounces of ground bison, and fat-free pancakes
  • 2nd meal: 7 ounces chicken tenders, 300 grams Jasmine rice, and ketchup
  • 3rd meal: 2 scoops of whey protein powder
  • 4th meal: shrimp with pasta (pre-made meal prep)
  • 5th meal: 2 scoops of whey protein powder

Bulking Meal Plan

  • 1st meal: 3 whole eggs, 200 grams of egg whites, and 3 packets of grits
  • 2nd meal: 8 ounces of bison and one box of Pasta Roni
  • 3rd meal: 40 grams of whey protein powder and 2 tablespoons of organic honey
  • 4th meal: 8 ounces of chicken breast and 300 grams of Jasmine rice
  • 5th meal: 300 grams of Jasmine rice and 8 ounces of bison
  • 6th meal: a serving of MHP Mass Gainer

Getting Better Taste

When it comes to cooking, every bodybuilder has their tricks. Logan likes to make chicken in the air fryer instead of in the oven or frying pan. He says that this way of cooking chicken makes it crispier and gives it a better taste. When you eat a pound of chicken breast every day, it helps to make tasty food so you can enjoy it.

The last thing a bodybuilder needs is to get tired of eating chicken, rice, and broccoli every day. As long as you know how to cook it, you can still eat the same foods.

Last Updated on October 12, 2023 by anup