Take a look at this workout plan from one of the world’s best fighters of all-time.
UFC’s Jon Jones has had to put on a lot of mass over the course of his career for different bouts. This can be controversial at times, especially for athletes in sports outside of bodybuilding. For Jone, the focus has been to put on muscle. He has found many different methods that have worked for him during his illustrious career in the ring.
Here, we will break down one of Jon Jones’ workout plans used to put on size.
Who is Jon Jones?
| Full Name: Jon Jones | ||
| Weight | Height | Date of Birth |
| 220-260lbs | 6’4” | 07/19/1987 |
| Division | Era | Nationality |
| Light-Heavyweight, Heavyweight | 2008 – Present | American |
Jon Jones is one of the all-time greats in the UFC. He has trained with many who have backgrounds in bodybuilding and this has helped his overall muscle growth. When he wanted to move from light-heavyweight to heavyweight, one of the things he did was contact the outstanding transformation coach Stan Efferding.
Jones won his first title in 2011, defeating Mauricio “Shogun” Rua to win the Light Heavyweight Championship, becoming the youngest UFC champion in history. He held this title until 2015. Jones was also champion from 2018-2020 and interim champ in 2016.
The martial arts superstar’s life, triumph’s and career was featured in the bio pic, The Hurt Business alongside Rhonda Rousey and Georges St-Pierre. It is evident that Jones is always reaching out to get as much information as possible and incorporates his findings.
Below, let’s check out how Jon Jones trains in the gym.
Jon Jones Training Routine
Jon Jones has become known for his insane strength over the course of his career. This specific workout plan consisted of three days, hitting different exercises to target your full body.
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Day 1
| Exercises | Set | Reps |
| Clean/High Pull | 3 | 5 |
| Sumo Squat Press | 2 | 8 |
| Iso Press | 2 | 10 |
| Deadlift | 3 | 10 |
| Chin-Up | 1 | 5 |
| Pec Stretch | 2 | 20 secs |
| Half-Kneeling One-Arm Dumbbell Press | 3 | 8 |
| Dumbbell Single-Leg Romanian Deadlift | 3 | 5 |
| Standing Anti-Rotation/Hold | 1 | 20 secs |
Day 2
| Exercises | Sets | Reps |
| Dumbbell Snatch | 3 | 5 |
| Bench Press | 3 | 10 |
| Bulgarian Split Squat | 3 | 10 |
| Lat Band Stretch | 3 | 30 secs |
| Inverted Row | 3 | 8 |
| Glute-Hamstring Raise | 3 | 8 |
| Kaiser Push-Pull | 2 | 10 |
Day 3
| Exercises | Set | Reps |
| Romanian Deadlift | 3 | 8 |
| Plan with Iso Pull | 4 | 10 secs |
| 35-Degree Incline Dumbbell Press | 3 | 8 |
| Gobblet Squat | 3 | 8 |
| Box Hip-Flexor Stretch | 3 | 8 |
| Dumbbell Row | 3 | 8 each side |
| Swiss Ball Lunge with Dumbbell | 3 | 8 |
| Swiss Ball Leg Curl with Kettlebell Pressout | 2 | 8 |
Jon Jones’ Diet
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While working with Stan Efferding, Jones has a diet plan focused on getting into a calorie surplus. This is done while bulking up, which means Jones was bringing in more than burning.
Stan Efferding crafted a plan tailored specifically for Jon Jones to achieve this. He took four selected nutritious meals every day. Jones consumed 220 grams of protein and 4000 plus calories daily in this plan (1). On days with heavy training, this would go up to 4500 calories. Efferding said:
“WE HAD TO GET HIM INTO A CALORIE SURPLUS… ESPECIALLY THE QUALITY OF CALORIES THAT YOU NEED TO GAIN MUSCLES AND NOT FAT… WE WANTED TO GET HIM SUFFICIENT PROTEIN, ABOUT A GRAM OF PROTEIN PER POUND OF LEAN WEIGHT… HE WAS 240LBS WHEN I GOT A HOLD OF HIM, AND WE BROUGHT HIM UP TO 260LBS… SO WE DID ABOUT 200 GRAMS OF PROTEIN A DAY.”
This comprehensive full body workout routine is a true beast that saves you time in planning, allowing you to focus solely on your training. Learning from the best is the ultimate path toward improvement, and this workout by Jones serves as a prime example we should all follow. Get ready to push yourself to the limits like Jones and witness the impressive gains that await you!
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