Sam Parr’s Daily Routine in 2025: Optimized for Life-Work Balance and Productivity
It’s no secret that Sam Parr (Founder of The Hustle & Hampton) brings the same commitment to fitness as he does to business. Whether crunching numbers or reps, he believes in the power of a balanced lifestyle. Here’s a breakdown of Sam Parr’s daily routine.
7:00 am: Sam Parr’s Morning Schedule
Sam Parr gets up at 7 am in the morning every day. A typical morning would have him lifting weights which he does 5 days a week. Afterwards, he heads off for a morning walk.
- Once he’s done it will be time for a little play with the baby till 9 am.
- Morning Coffee: Parr likes decaf coffee with Cometeer and Aeropress
9:00 am to 11:00 am: Morning Work Session
Sam Parr is the presenter of the hugely successful podcast, “My First Million” which he records 3 times a week. He spends his morning doing research in preparation for the episodes he shoots with this co-host Shaan Puri.
12:00 Noon: Lunch
- Parr eats a ton of meat and vegetables
- Avoids processed foods as much as he can. He allows himself a coke zero every now and then.
- Protein Powders: He likes Momentous and Ascent Protein
1:00 pm to 5:00 pm: Afternoon Work Session
Sam Parr dedicates his afternoons to working on the businesses he owns and errands that demand his attention. This would include taking calls, running meetings with his team, crisis management and so forth. Sam Parr has lately taken up the practice of hiring a CEO for his businesses which allows him to enjoy more work-life balance.
5:00 pm- 6:30pm: Evening Workout Session
Background
Despite being an excellent college athlete (Parr earned himself an athletic scholarship), Sam put on a lot of weight as he got busier and busier with his business ventures. Nevertheless, once he turned 28, Parr made a bold decision to never a miss a workout and the rest as they say is history.
Quote: And so, at first, I basically created programming for myself which means I created my own schedule. I did that on my own for a little while and then I hired a trainer called James Jesse O’Brien at Central athlete and he created all my training for me. I meet with him monthly and I do the workouts remotely but basically, I don’t miss a single workout.
Sam Parr’s Fitness Routine
Parr’s routine involves working out 5 days a week with a coach to ensure he’s fit, healthy, and energized when running his businesses or embarking on his hobbies. A typical workout session would include:
- Sprints: 200m repeats
- Burpees
- Squats
- Push-ups
- Bench-Press
- Rowing
Quote:” I have worked out five days a week, so that’s 5 days times 52 I think that’s 260 workouts and the last two years-three years I’ve probably missed 5 to 10 a year. And that’s usually only because of sickness or like if someone dies and I have to take a flight to a funeral but basically 95% of the time I don’t miss and so I believe big time in to consistency.”
Setting Goals
Sam Parr’s daily routine is built around setting fitness goals and relentlessly pursuing them until accomplishment. Subsequently, he sets new objectives and continues his pursuit. Notable past goals include:
- To bench press 330 lbs.
- To squat 430 lbs.
- NFL combine scores for an average NFL receiver i.e. 4-5-40, 34 inch vertical, 10-4 broad-jump and then bench pressing 325 pounds (16 times)
- Completing an Ironman Triathlon: 2.4-mile (3.9 km) swim, 112-mile (180.2 km) bicycle ride and a marathon 26.22-mile (42.2 km) run and completed in that order, a total of 140.6 miles (226.3 km).
Sam Parr state park
Self Care
- Needling: Needling involves inserting thin needles into specific points on the body for therapeutic purposes, commonly used in acupuncture or dry needling practices.
- Massages
- Morning cold plunges
Sam Parr exercises
Resources Sam Parr Uses
- My Body Tutor: An online service that provides personal coaching and meal plans.
- Truecoach: To track his weightlifting.
- Aaptive App: Creating work out plans
- My Fitness Pal: Uses it to track his calories
- Inside Tracker: For blood tests.
Sam Parr college athlete
Workout Shoes
9:00 pm to 11:00 pm: Sam Parr’s Evening Routine
After some post-workout rest, Parr loves spending evenings playing lego with his baby and wife. Once the baby is tucked in for the night, Parr reads for an hour before calling it a night.
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