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Paul Sklar Workout Routine

Hanna Walther Author Profile



Paul Sklar's Workout Routine and Diet

What does Paul Sklar’s workout routine look like?

Paul Sklar is a famous fitness trainer and former world-ranked professional duathlete. He’s been training clients to achieve their fitness goals since 1993.

He is the founder of Prescriptive Fitness, a fitness training program that helps people worldwide get into the best shape of their lives.

Paul is a lifelong proponent of health and fitness and is admired for his teaching ability and eagerness to help people.

While we’ve done thorough research on Paul Sklar and his workout routine and diet, this post does not contain his exact routine. Instead, it’s a compilation of his social commentary, interviews he’s done, and information from experts in the industry.


Current Stats 

  • Height:‎ 5’9″
  • Weight: 170 pounds
  • Age: 51 years old
  • Birthday: November 14, 1971
  • Accolades: Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association, Certified Exercise Physiologist (EP-C) by the American College of Sports Medicine, named a Top 50 Fitness Professionals in America by Men’s Health Magazine, and one of the Top 55 Fitness Influencers on Instagram Worldwide 


Workout Principles

On his Instagram, Paul Sklar shares behind-the-scenes videos of his daily activities, workout tips, motivational videos, and talks at great length about why he trains year-round and doesn’t worry about bulking or cutting.

Paul focuses on working out consistently, with his goals centered around using strength training to build muscle, improving his stamina, and sculpting a strong physique.

On Paul Sklar’s YouTube channel, he often shows himself working out with his kids and wife. His family is his motivation, and they help him stay focused and driven. In addition, Paul loves teaching his kids about fitness and instilling the importance of exercise and proper nutrition to improve their quality of life.


Paul Sklar’s Workout Routine

Paul’s physique is what most guys strive to achieve in their 20s and 30s — he rocks big, boulder shoulders, chiseled abs, and a full chest at over 50 years old.

His common sense workout tips and muscle-building techniques are one of the many reasons Paul is so respected and revered in the fitness industry.

He loves mixing up his workouts and incorporating traditional equipment into exercises, from dumbbells and kettlebells to pull-ups and pushups. 

Here is the Paul Sklar workout routine:


Monday – Leg Day

Paul Sklar kicks off the week with a leg day challenge. Here’s his go-to program for glutes and legs:

  1. Barbell front squat (3 sets, 15 reps)
  2. Wall sit (3 sets, 60 seconds)
  3. Reverse dumbbell lunge (3 sets, 15 reps)
  4. Standing calf raise (3 sets, 15 reps)
  5. Reverse alternating barbell lunge (3 sets, 15 reps)
  6. Goblet squat (3 sets, 15 reps)
  7. Deadlift (3 sets, 12 reps)
  8. Leg extension (3 sets, 15 reps)


Tuesday – Abs

Paul Sklar wasn’t recognized as a Top Fitness Influencer for no reason — he knows what he’s doing, and his abs speak for themselves!

Here are some ab exercises Paul does to maintain core strength and sculpted obliques:

  1. Alternating knee raise pull-up (3 sets, 8 reps)
  2. Russian twist (3 sets, 12 reps)
  3. Dead bug (3 sets, 12 reps)
  4. V-Up (3 sets, 12 reps)
  5. Crunch (3 sets, 15 reps)
  6. Reverse crunch (3 sets, 12 reps)
  7. Hollow hold (3 sets, 30 seconds)
  8. Medicine ball slam (3 sets, 10 reps)


Wednesday – Run Outdoors

On Wednesday, Paul takes a long 5 to 6-mile run outdoors around his property in North Carolina.

Running is a great exercise when you need a break from gym training. It also has many health benefits, like improving cardiovascular fitness, reducing the risk of disease, promoting weight loss, and much more.


Thursday – Chest & Back

On Thursday, Paul is back in the gym lifting weights and burning out his chest and back muscles. Here are a few of the exercises he performs in an upper-body program:

  1. Cable fly (5 sets, 15 reps)
  2. Push up (4 sets, rep till failure)
  3. Chin up (4 sets, rep till failure)
  4. Close-grip pushup (5 sets, 10 reps)
  5. Straight arm band pulldown (3 sets, 10 reps)
  6. Chest dip (3 sets, 10 reps)
  7. Chest press (4 sets, 10 reps)
  8. Renegade Row (3 sets, 10 reps)
  9. Dumbbell fly (4 sets, 15 reps)
  10. Dumbbell pullover (4 sets, 10 reps)


Friday – Arms & Shoulders

On Friday, Paul performs a heavy upper body strength training program emphasizing his arms and shoulders. Here’s a sample of one he might do:

  1. Underhand cable row (4 sets, 12 reps)
  2. Alternating bicep curl (4 sets, 12 reps)
  3. Alternating hammer curl (4 sets, 12 reps)
  4. Cable rope pulldown (4 sets, 12 reps)
  5. Heavy band curl (single arm) (4 sets, 12 reps)
  6. Overhead press (4 sets, 12 reps)
  7. Plank pushup (4 sets, 8 reps)
  8. Dumbbell shrug (4 sets, 12 reps)
  9. Push press (4 sets, 10 reps)
  10. Reverse fly (4 sets, 10 reps)


Saturday – Rest

Paul takes a day off from the gym on Saturday and lets his body rest and recover.


Sunday – Family Walk

On Sunday, Paul spends time outdoors with his family. They might go for a long walk around their property or a hike in the mountains.


Paul Sklar’s Diet 

To maintain his muscular physique, Paul feeds his body the leanest proteins, including chicken and fish. He’s at the point in his life where he knows what fuels his body properly so he can perform at his best.

Paul eats to maintain success in the gym and to have adequate energy to keep up with his kids.

Here is Paul Sklar’s diet:


Early morning snack (4:30 AM)

  • Chocolate protein shake




Mid Morning Snack



  • Grilled fish
  • Steamed broccoli


Afternoon Snack

  • One banana
  • Scoop of peanut butter
  • Semi-sweet chocolate chips


Afternoon Meal

  •  3 eggs
  • Spinach and avocado


Late Dinner 

  • Grilled chicken
  • Cup of pasta
  • Steamed veggies



Paul Sklar is one of the most active and muscular influencers in his 50s, and he’s an expert in the field of supplements and vitamins that support muscle recovery, energy, and focus.



Paul Sklar has built a reputation from the ground up as a knowledgeable member of the fitness community. His fitness programs are renowned for helping people get in the best shape of their lives.

As a family man, business owner, and fitness guru, Paul teaches his fans, followers, and clients that a well-balanced life is the key to success. He’s certainly doing something right!

What do you think about Paul Sklar’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

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