Classic Physique athlete Logan Franklin’s complete five-day training split!
Logan Franklin, an extraordinary veteran of the US Army and highly-decorated IFBB Pro competitor in the Classic Physique and Men’s Physique division, is a force to be reckoned with! Known as “The Texas Oak,” he has earned the right to strut his stuff on the stage after appearing in prominent bodybuilding shows such as New York Pro, Texas Pro, and Mr. Olympia. This article will explore this impressive athlete’s rigorous workout routine.
Logan Franklin started working out at 14 in his father’s gym. He was on the baseball and football teams in high school and also did motocross races at the time. For him, going to the gym was about building strength and getting bigger.
Franklin reminisced, “I was a smaller kid, and I just didn’t want to get picked on by anybody who thought they were better than me because they were bigger.”
After graduating high school, Franklin followed his father and grandfather’s steps and joined the US Army. He was 18 then and had a solid physique due to all his gym training. Franklin served in Afghanistan and South Korea during his years of active service.
Bodybuilding as a career started for him after he was introduced to the fitness world on social media. He loved the sport after he attended Mr. Olympia in 2014 and saw the competitors on stage. The Texas Oak felt almost on par with the other contender’s physiques.
| Full Name: Logan Franklin | ||
| Weight | Height | Year of Birth |
| 210-220 lbs | 5’11” | 1991 |
| Division | Era | Nationality |
| Men’s Physique, Classic Physique | 2010s, 2020s | American |
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Logan Franklin Bodybuilding
He started preparations immediately, choosing the Men’s Physique category, and soon earned his pro card. He did well in many competitions, finally coming first in the Men’s division of the 2018 Tampa Pro. However, after a few Mr. Olympia competitions, where he came ninth and seventh and had two fourth-place Arnold Classic finishes, he felt it was time for changes.
He said, “I just felt like I wasn’t placing any better. I kept bringing what I thought was my best look for the Men’s Physique, and to be honest, I didn’t understand why I wasn’t placing better.”
That change came as a switch to the Classique Physique division, after which he came third at his first show in the category, Tampa Pro. He then took home the New York Pro first-place win in 2020.
After not qualifying for the 2021 Mr. Olympia and pulling out of the 2022 Mr. Olympia, Franklin has made some significant changes this year. One of those is choosing to coach himself.
“I’m a little bit nervous, a little scared, but I know I can. I am experienced enough in what I’ve been doing. I’m capable,” Franklin stated.
He looks forward to bringing his best in the Texas Pro, Mr. Olympia, and Hawaii Pro later this year. His goal is to win and get a Mr. Olympia qualification for 2024. Here’s a look at his weekly workout routine.
Logan Franklin’s Workout Routine
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Logan Franklin follows a five-day split training routine with Thursdays and Sundays Off. In addition, he spends 30-40 mins on the Stairmaster about two or three times a week for cardio. Franklin uses the progressive overload protocol in his routines; below is a breakdown of his exercises.
Monday: Chest
Monday is chest day for Logan Franklin, and rather than hitting his triceps on chest day, he targets his biceps.
- Smith Machine Incline Press: 4 Sets x 15 reps, 1 set x 12 reps, 2 sets x 10 reps
- Incline Dumbbell Chest Flye: 3 sets x 12-15 reps
- Barbell Flat Bench Press: 3 sets x 12-15 reps
- Chest Dips: 2 sets x 12-15 reps
- Cable Crossovers: 2 sets x 12-15 reps
- Barbell Curls: 4 sets x 20 reps, 2 sets x 15 reps, 1 set x 12 reps
- Concentration Curl: 3 sets x 12-15 reps
- Standing EZ Bar Cable Curl: 3 sets x 12-15 reps
Tuesday: Leg
Tuesday is leg day for Franklin, but he also uses the opportunity to work on his side delts.
- Double Leg Extensions: 4 sets x 20-30 reps
- Squats: 3 sets x 15-20 reps
- Walking Barbell Lunges: 3 sets x 150 feet
- Lying Leg Curl: 7 sets x 20 reps, 1 set x 15 reps, and 1 set x 12 reps
- Dumbbell Seated Side Lateral Raises: 5 sets x 20 reps, 2 sets x 15 reps, 2 sets x 12 reps
- Dumbbell Upright Rows: 3 sets x 12-15 reps
- Cable Side Lateral Raises 3 sets x 12-15 reps
Wednesday: Back
Logan builds his V-taper and triceps with many exercises on Wednesday. Studies show that pullups are effective ways to build the lats in the back, which help form a V-taper back (1).
- Pull-Ups 3 sets x 15 reps
- T-Bar Rows 4 sets x 10-15 reps
- Rack Deadlifts: 3 sets x 8-12 reps
- Underhand Barbell Row: 4 sets x 10-15 reps
- Seated Cable Rope Row: 3 sets x 15 reps
- Triangle Bar Triceps Pushdown: 4 sets x 12-20 reps
- Close Grip Bench Press: 4 sets x 10-15 reps
- Dumbbell Overhead Triceps Extension: 4 sets x 12-15 reps
- Dumbbell Triceps Kickback: 3 sets x 15 reps
- Triceps Rope Press Down: 3 sets x 15 reps
Thursday: Rest
Franklin takes his first rest day on Thursday. Studies show that rest adequately is vital for muscle hypertrophy and growth (2).
Friday: Shoulders
The Texas Oak builds his shoulders with the following exercises:
- Standing Barbell Shrugs: 4 sets x 10-15 reps
- Standing Dumbbell Shrugs: 3 sets x 12-15 reps
- Seated Dumbbell Lateral Raises: 5 sets x 12-15 reps
- Barbell Overhead Press: 4 sets x 12 reps
- Reverse Flys: 4 sets x 12-15 reps
- Dumbbell Upright Rows: 4 sets x 12-15 reps
Saturday: Legs
Logan Franklin ends the week by working on his legs and calves.
- Dumbbell Stiff-Leg Deadlifts: 4 sets x 15-20 reps
- Seated Leg Curls: 3 sets x 15 reps
- Barbell Walking Lunges: 3 sets for 150 feet
- Abductors on Cable Machine: 3 sets x 40 reps
Sunday: Rest
Logan Franklin takes the day off to rest, relax, and prepare for the week ahead.
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References
- Urbanczyk, C. A., Prinold, J. A. I., Reilly, P., & Bull, A. M. J. (2020). Avoiding high-risk rotator cuff loading: Muscle force during three pull-up techniques. Scandinavian journal of medicine & science in sports, 30(11), 2205–2214. https://doi.org/10.1111/sms.13780
- Schoenfeld, B. J., Pope, Z. K., Benik, F. M., Hester, G. M., Sellers, J., Nooner, J. L., Schnaiter, J. A., Bond-Williams, K. E., Carter, A. S., Ross, C. L., Just, B. L., Henselmans, M., & Krieger, J. W. (2016). Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. Journal of strength and conditioning research, 30(7), 1805–1812. https://doi.org/10.1519/JSC.0000000000001272
