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.
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.
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.
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 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 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 Press | 4 Sets x 15, 12, 10, 10 Reps |
| Incline Dumbbell Fly | 3 Sets x 12-15 Reps |
| Barbell Bench Press | 3 Sets x 12-15 Reps |
| Dips | 2 Sets x 12-15 Reps |
| Cable Crossover | 2 Sets x 12-15 Reps |
| Straight Barbell Curl | 4 Sets x 20, 15, 15, 12 Reps |
| Dumbbell Concentration Curl | 3 Sets x 12-15 Reps |
| Standing Cable EZ Bar Curl | 3 Sets x 12-15 Reps |
Tuesday: Legs and Side Delts Workout
| Leg Extension | 4 Sets x 20-30 Reps |
| Squat | 3 Sets x 15-20 Reps |
| Walking Barbell Lunges | 3 Sets x 150 Feet |
| Lying Leg Curl | 5 Sets x 20, 20, 20, 15, 12 Reps |
| Seated Dumbbell Side Lateral Raise | 5 Sets x 20, 15, 15, 12, 12 Reps |
| Dumbbell Upright Row | 3 Sets x 12-15 Reps |
| Cable Side Lateral Raise | 3 Sets x 12-15 Reps |
Wednesday: Back and Triceps Workout
| Pull-Up | 3 Sets x 15 Reps |
| T-Bar Row | 4 Sets x 10-15 Reps |
| Rack Pull | 3 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-Down | 4 Sets x 12-20 Reps |
| Close-Grip Barbell Bench Press | 4 Sets x 10-15 Reps |
| Overhead Dumbbell Extension | 4 Sets x 12-15 Reps |
| Dumbbell Kickback | 3 Sets x 15 Reps |
| Rope Press-Down | 3 Sets x 15 Reps |
Thursday: Rest
- Rest and Recovery
Friday: Shoulders Workout
| Barbell Shrug | 4 Sets x 10-15 Reps |
| Dumbbell Shrug | 3 Sets x 12-15 Reps |
| Seated Dumbbell Lateral Raise | 5 Sets x 12-15 Reps |
| Barbell Military Press | 4 Sets x 12 Reps |
| Reverse Dumbbell Fly | 4 Sets x 12-15 Reps |
| Dumbbell Upright Row | 4 Sets x 12-15 Reps |
Saturday: Legs Workout
| Stiff Leg Deadlift with Dumbbell | 4 Sets x 15-20 Reps |
| Seated Leg Curl | 3 Sets x 15 Reps |
| Walking Barbell Lunges | 3 Sets x 150 Feet |
| Abductor on Machine | 3 Sets x 40 Reps |
Sunday: Rest
- Rest and Recovery