Paul Sklar's Workout Plan and Diet | Dr Workout (2024)

‘Age is just a number’. We all must have heard this statement. But Paul Sklar is living it in a real sense. Even in his 50s, he sports a physique that people find it challenging to sport in their 20s or 30s.

Paul is a former world-ranked pro duathlete and a fitness trainer. His fitness courses and workout programs have helped many people to attain their fitness goals. He founded Prescriptive Fitness, a private training studio. It helped numerous people to get back in shape.

Here in this post, we will be throwing light on Paul Sklar’s workout routine and diet plan that he religiously follows to stay in shape. You must be eager to know about them. Aren’t you?

So let’s get started.

Paul Sklar's Workout Plan and Diet | Dr Workout (1)

Paul Sklar’s workout principles

Paul Sklar has been training for decades and this has resulted in giving him a physique that inspires many to start going to the gym. Paul Sklar’s workout plan makes him train like an athlete.

It is not only targeted toward building muscles but also works on improving mobility, agility, and overall athletic performance. So let’s find out more about what goes into Paul Sklar’s workout routine in the next section.

Paul Sklar’s workout routine

Strength training happens to be the core of Paul Sklar’s workout routine. After all, that’s how he builds and maintains his lean and muscular body year-round. But he always ensures that his strength training routine is as diversified as possible.

That means it is not only confined to lifting dumbbells and barbells. It also involves the use of kettlebells, resistance bands, and even his own body weight to subject his muscles to the kind of resistance that promotes growth.

So let’s find out what exercises Paul performs to develop his physique.

Paul Sklar's Workout Plan and Diet | Dr Workout (2)

Monday- Legs

  • Deadlifts- 3 sets of 5-8 reps
  • Front squats- 3 sets of 10-12 reps
  • Goblet squats- 3 sets of 12-15 reps
  • Reverse dumbbell lunges- 3 sets of 15 reps
  • Reverse barbell lunges- 3 sets of 15 reps
  • Leg extensions- 3 sets of 12-15 reps
  • Standing calf raises- 3 sets of 15-20 reps

Tuesday- Core

  • Crunches- 3 sets of 15-20 reps
  • Russian twists- 3 sets of 15 reps
  • V-ups- 3 sets of 12-15 reps
  • Alternating knee raise pull-ups- 3 sets of 8-10 reps
  • Reverse crunches- 3 sets of 12-15 reps
  • Hollow holds- 3 sets of 30 seconds
  • Dead bug- 3 sets of 12-15 reps
  • Medicine ball slams- 3 sets of 10 reps

Wednesday- Running in the outdoors

Thursday- Chest, and Back

  • Push Ups- 4 sets of AMRAP
  • Diamond push-ups- 5 sets of 12 reps
  • Pull-ups/chin-ups- 4 sets of AMRAP
  • Parallel bar dips- 3 sets of 10-12 reps
  • Bench press- 4 sets of 8-12 reps
  • Cable crossovers- 5 sets of 12-15 reps
  • Straight arm cable pulldowns- 3 sets of 10-12 reps
  • Renegade rows- 3 sets of 10-12 reps
  • Seated cable rows- 4 sets of 12-15 reps
  • Dumbbell pullovers- 4 sets of 10-12 reps

Friday- Shoulders and Arms

  • Push press- 4 sets of 8-12 reps
  • Military press- 4 sets of 12 reps
  • Reverse fly- 4 sets of 12-15 reps
  • Dumbbell shrugs- 4 sets of 12 reps
  • Dumbbell curls- 4 sets of 10-12 reps
  • Hammer curls- 4 sets of 10-12 reps
  • Single arm heavy band curls- 4 sets of 12-15 reps
  • Lying tricep extensions- 4 sets of 8-12 reps
  • Cable rope pushdowns- 4 sets of 12 reps

Saturday- Rest

Sunday- Family Walk


Paul performs cardio to get his overall body fat percentage low. This in turn keeps his body in a lean and aesthetic condition. It also works on building up his cardiovascular endurance.

But his cardio routine doesn’t comprise spending several minutes on the treadmill. Instead, he prefers to run outdoors and he also likes going for walks with his family.

Switching up workouts

Paul Sklar's Workout Plan and Diet | Dr Workout (3)

Paul has always been well aware of the fact that sticking to the same workout routine for a longer period of time can fetch the body diminishing returns. And to counter such an issue he always makes it a point to switch up his workouts regularly.

By doing so the body gets a new stimulus that it is not used to and this in turn subjects It to facilitate both strength and size gains.

No equipment training

Training his body has always been a crucial part of Paul’s everyday routine. And to serve that purpose he never cares about whether he has the access to a gym or not.

Being a fitness fanatic Paul even trains in the absence of gym equipment by relying on no-equipment workouts. His no-equipment workout includes bodyweight exercises like pushups, pull-ups, crunches, air squats, planks, etc.

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Paul Sklar’s diet plan

Paul Sklar's Workout Plan and Diet | Dr Workout (4)

While his training program does half the job of keeping his body in great condition, Paul Skalar’s diet plan contributes towards taking care of the other half. It fetches his body with all the major nutrients that promote muscle recovery and growth.

Paul Sklar’s diet plan comprises sources of lean proteins, complex carbohydrates, and healthy fats. All these not only keep his body in great shape but also enhance his energy levels by fetching several essential nutrients.

Now let’s find out more about Paul Sklar’s meal plan for the day mentioned below:-

Meal 1- Early morning snack

  • Chocolate protein shake

Meal 2- Breakfast

  • 1 cup of blueberries
  • 1 scoop of peanut butter

Meal 3- Mid-morning snack

  • 2 protein bars
  • 1 banana

Meal 4- Lunch

  • Steamed broccoli
  • Grilled fish

Meal 5- Afternoon snack

  • Semi-sweet chocolate chip
  • 1 scoop of peanut butter
  • 1 banana

Meal 6- Evening snack

  • 3 eggs
  • Spinach
  • Avocado

Meal 7- Dinner

  • Steamed veggies
  • Grilled chicken
  • 1 cup of pasta

Cheat meals

To take a break from his strict nutrition plan and to satisfy his taste buds, at times Paul likes to enjoy a few cheat meals. But his cheat meals don’t include any kind of artificial sweeteners, chemical additives, refined sugars, etc.

Staying hydrated

Apart from eating 7 meals in a day, Paul also ensures to keep his body adequately hydrated. To serve that purpose, he drinks numerous fluids, especially water, multiple times throughout the day.

Paul Sklar’s supplements

Even though Paul follows an extremely nutritious diet plan, he prefers incorporating a few supplements into it that assist in enhancing his gains. They also contribute towards making it quite complete nutrition-wise.

Paul Sklar’s supplements stack includes the following:-

  • Whey protein
  • BCAAs
  • Creatine
  • Fat burner

The use of whey protein and BCAAs keep his body in an anabolic condition by boosting muscle recovery and growth. Consuming creatine on the other hand boosts his exercise performance along with promoting strength gains.

To keep his body fat levels low and to burn off excess fat from his frame, Paul also relies on consuming a fat burner.

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Final Words

Consistency has fetched Paul with the kind of gains that he is admired for. And if you too stay consistent with your fitness regime you would enjoy the same.

So structure your exercise routine and nutrition plan based on the info given in this post and make it a point to stick to it no matter what. Even though doing so won’t get you a physique like Paul’s overnight, you would surely get a great physique over time and you will also earn the fittest version of yourself.

Paul Sklar's Workout Plan and Diet | Dr Workout (2024)
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