Logan Franklin Diet Plan and Workout Routine 

Logan Franklin, known as the “Texas Oak,” was born into a military family in Texas and enjoyed an active childhood. During high school, he discovered his passion for physical activities while engaging in football, baseball, and motocross.

However, Franklin faced a setback during high school when he struggled with strength and size compared to his peers. 

Feeling embarrassed about his inability to lift the barbell during bench presses, he was determined to change his situation. 

Motivated to avoid being picked on, Franklin embarked on a journey to build strength and muscle mass. Under the guidance of his father, an avid exerciser, Franklin began training in his home gym at 14. 

Logan Franklin Diet Plan and Workout Routine
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His commitment to fitness led him to join the military, following in the footsteps of his grandfather and father. 

By the time he enlisted at 18, Franklin had already developed an impressive physique through years of hard work and discipline in the weight room.

During his military service, Franklin maintained his training regimen but had never considered competing in bodybuilding. 

However, everything changed when he attended the 2014 Mr. Olympia and witnessed the incredible physiques on display. 

logan franklin bodybuilder
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Inspired by the athletes he saw, Franklin ventured into the Men’s Physique division, believing he could match their level of excellence. Embracing the challenge, Franklin wasted no time and dedicated himself to his new goal. 

In an accurate display of determination, he obtained his Pro Card in the Men’s Physique division by winning the NPC Nationals in the same year he attended his first Olympia Weekend.

While Franklin initially faced some challenges in his professional career, he persevered and experienced breakthroughs. 

Franklin established himself as a formidable competitor with notable finishes in various competitions, including the Europa Dallas and the Olympia. In 2018, Franklin switched divisions, transitioning from Men’s Physique to Classic Physique. 

logan franklin olympia
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Seeking better placements and recognizing his overall physique’s strengths, he pursued the new division with determination. 

His switch proved fruitful, as he achieved impressive results, including a third-place finish at the Tampa Pro and winning the 2020 New York Pro title. Despite some setbacks in 2021, Franklin won the Shawn Ray Hawaiian Classic.

Logan Franklin’s transformation from a self-conscious teenager to a dedicated bodybuilder is a testament to his perseverance and drive to overcome obstacles. 

With each challenge he faces, Franklin continues to push his limits and strive for greatness in bodybuilding.

Logan Franklin’s Diet and Nutrition Plan

logan franklin diet plan
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Logan Franklin maintains a disciplined approach to his diet, opting to stay in a lean and photoshoot-ready physique throughout the year. 

Unlike many bodybuilders who alternate between bulking and shredding phases, Franklin’s goal is to prioritize a healthy lifestyle and consistent progress in the gym. 

As a result, he avoids traditional bulking phases, as they don’t align with his personal preferences and goals. For Franklin, dieting is crucial in achieving his desired physique and supporting his fitness journey. 

While specific details of his diet plan are not provided, it can be inferred that he follows a structured and controlled approach to nutrition

Here’s Logan Franklin’s Meal Plan:

Logan Franklin Meal 1

  • 8 egg whites with 1 yolk
  • 4 tablespoons of cream of wheat

Logan Franklin Meal 2

  • 7 oz chicken
  • 7 oz white rice (cooked)

Logan Franklin Meal 3

  • Whey protein shake
  • 2 slices of Ezekiel bread

Logan Franklin Meal 4

  • 7 oz chicken breast or 8 oz 85/15 Ground Beef
  • 3-5 oz greens (asparagus, broccoli, spinach, romaine, green beans)
  • 6 oz white potatoes

Logan Franklin Meal 5

  • 5 egg whites
  • Casein protein shake
  • Oatmeal

Logan Franklin Supplements

Logan Franklin incorporates several supplements into his regimen to support his physique and optimize his performance. 

The supplements he includes are:

Whey Protein

Whey protein is a popular supplement among bodybuilders and athletes. It is rich in essential amino acids, which are the building blocks of muscle. Whey protein helps in muscle recovery and growth, benefiting Franklin’s training regimen.

Casein Protein

Casein protein is a slow-digesting protein that provides a sustained release of amino acids to the muscles over an extended period. 

This makes it an ideal choice for Franklin, as it can support muscle recovery and prevent muscle breakdown, especially during extended periods without food, such as sleep.

Pre-Workout

Pre-workout supplements enhance energy, focus, and performance during training sessions. They typically contain caffeine, creatine, and beta-alanine, which can improve strength, endurance, and mental alertness. 

Franklin may use a pre-workout supplement to optimize his workouts and increase his overall training intensity.

BCAAs (Branched-Chain Amino Acids)

BCAAs are a group of essential amino acids, including leucine, isoleucine, and valine. They play a crucial role in muscle protein synthesis and can help reduce muscle fatigue and improve recovery. 

Franklin may include BCAA supplements to support muscle growth and enhance recovery between workouts.

Logan Franklin Workout Routine

logan franklin workout
via logan franklin instagram

Logan Franklin follows a structured and intense training routine that allows him to push his limits and continually challenge his body. 

Here is an overview of his training and workout routine:

Franklin utilizes a five-day training split, which means he targets different muscle groups on specific days of the week. This approach allows him to focus on each muscle group with adequate intensity and recovery time. 

Here is Logan Franklin’s workout routine based on the provided information:

Monday: Chest and Biceps Workout

Incline Smith Machine Press4 Sets x 15, 12, 10, 10 Reps
Incline Dumbbell Fly3 Sets x 12-15 Reps
Barbell Bench Press3 Sets x 12-15 Reps
Dips2 Sets x 12-15 Reps
Cable Crossover2 Sets x 12-15 Reps
Straight Barbell Curl4 Sets x 20, 15, 15, 12 Reps
Dumbbell Concentration Curl3 Sets x 12-15 Reps
Standing Cable EZ Bar Curl3 Sets x 12-15 Reps

Tuesday: Legs and Side Delts Workout

Leg Extension4 Sets x 20-30 Reps
Squat3 Sets x 15-20 Reps
Walking Barbell Lunges3 Sets x 150 Feet
Lying Leg Curl5 Sets x 20, 20, 20, 15, 12 Reps
Seated Dumbbell Side Lateral Raise5 Sets x 20, 15, 15, 12, 12 Reps
Dumbbell Upright Row3 Sets x 12-15 Reps
Cable Side Lateral Raise3 Sets x 12-15 Reps

Wednesday: Back and Triceps Workout

Pull-Up3 Sets x 15 Reps
T-Bar Row4 Sets x 10-15 Reps
Rack Pull3 Sets x 8-12 Reps
Barbell Row (Palms Up)4 Sets x 10-15 Reps
Seated Cable Row (Rope)3 Sets x 15 Reps
Triangle Bar Push-Down4 Sets x 12-20 Reps
Close-Grip Barbell Bench Press4 Sets x 10-15 Reps
Overhead Dumbbell Extension4 Sets x 12-15 Reps
Dumbbell Kickback3 Sets x 15 Reps
Rope Press-Down3 Sets x 15 Reps

Thursday: Rest

  • Rest and Recovery

Friday: Shoulders Workout

logan franklin arm workout
via logan franklin instagram
Barbell Shrug4 Sets x 10-15 Reps
Dumbbell Shrug3 Sets x 12-15 Reps
Seated Dumbbell Lateral Raise5 Sets x 12-15 Reps
Barbell Military Press4 Sets x 12 Reps
Reverse Dumbbell Fly4 Sets x 12-15 Reps
Dumbbell Upright Row4 Sets x 12-15 Reps

Saturday: Legs Workout

Stiff Leg Deadlift with Dumbbell4 Sets x 15-20 Reps
Seated Leg Curl3 Sets x 15 Reps
Walking Barbell Lunges3 Sets x 150 Feet
Abductor on Machine3 Sets x 40 Reps

Sunday: Rest

  • Rest and Recovery

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