• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Generation Iron

Generation Iron Fitness & Strength Sports Network

  • Movies
  • Original Content
  • Reviews
    • Supplements
      • Pre-Workout
      • Fat Burners
      • Testosterone Boosters
      • Creatine
      • Protein
      • BCAAs
      • Multivitamins
      • Omega-3
      • Joint Supplements
      • Super Greens
      • Meal Replacement
    • Recovery
      • Best Cold Plunges
      • Best Saunas
      • Best Foam Rollers
      • Best Massage Guns
    • Programs
      • Best Online Workout Programs
      • Best Workout Streaming Services
      • Best Home Workout Programs
  • Equipment
    • Cardio
      • Treadmills
      • Best Exercise Bikes
      • Best Stair Climbers
    • Fitness Accessories
      • Best Apparel
      • Best Gym Bags
      • Weightlifting Shoes
    • Strength
      • Best Dumbbells
      • Best Barbells
      • Best Kettlebells
      • Best Squat Racks
      • Best Weightlifting Belts
      • Best Home Gym Equipment
      • Complete Home Gyms
    • Training
      • Best Knee Sleeves
      • Best Wrist Wraps
      • Best Weightlifting Wraps
      • Best Weightlifting Gloves
  • More
    • About Us
      • Our Team
      • Our Experts
    • Advertise
    • Franchise With Us
    • Exercise Guides
    • Athlete Profiles
    • Podcasts
    • Power 30
    • Bodybuilding Awards
    • Supplement Awards
  • Shop
MMA

The Spectator’s Guide to Jon Jones’ Physique

by Terry Ramos Updated by GI Team on Jun 12, 2020

This post may contain affiliate links (disclosure policy).

The Jon “Bones” Jones Physique

If you keep up with the UFC, you’ll know Jon Jones just made history by winning the most consecutive title fights in UFC history.

He outfought Dominick Reyes in a questionable unanimous decision.

I was lucky enough to witness the Jones vs. Reyes fight live in-person. All the fights were awesome, and it’s crazy to see all the turmoil these fighters put their bodies through. It’s definitely inspiring to watch and made me want to hit my workouts harder.


Many people are in the gym every day, but they don’t have the physique of Jones. You want to get rewarded for all the hard work you put into the gym. You don’t want to work out just for the sake of working out.

But, I also have a feeling you don’t want to take punches to the face. Well here’s the good news, you don’t have to, and you can still build the body of one of the best fighters of all time.

If you’re like me, you want a body like Jon Jones, but you want to stay a spectator of the sport and not put your body in harm’s way.

Here’s what separates Jones from the average guy in the gym (aside from being arguably the best UFC fighter of all time).

How Big is Jon Jones?

Jon Jones stands at a towering 6 foot 4 inches tall and weighs a crisp 205 pounds. He’s got a dominating wingspan that’s 7’1″. That explains all the crazy flying elbows and punches he does that leave his foes knocked unconscious on the canvas.

Jon Jones fights in the light heavyweight division in the UFC which caps off at 205 pounds.

Jones comes from a wrestling background and was a state champion in high school.

Key Characteristics of Jon Jones’ Body

After analyzing fighters, you’ll notice the top fighters all have long wingspans. Wingspans are especially important for fighting because it gives you a longer range for strikes.

As mentioned, Jones’ wingspan is absolutely insane. He’s already tall at 6’4″, but his wingspan is ghastly.

Jon Jones has a lean, long physique which allows him to fight at the highest level. He’s explosive and fast.

Not only does Jones look the part of a fighter, but his body is powerful. You don’t only want to look good, but you want your body to be a physical beast as well.

Jon Jones’ Diet

As a UFC fighter, you have to be pretty strict with your diet because these guys are cutting massive amounts of weight to be able to fight in their weight division. As Jones states “I don’t do any cheating day. I want to show everyone that my success was not temporary.” Although, he does admit to eating some cake from time to time.

Jones eats a balanced diet of protein, fats, and carbs. He eats the typical clean diet containing lean meat, vegetables, fruit, healthy fats, and quality carbs. He makes sure to include eggs, chicken, and a protein shake in his daily meal.

Although with his fight against Reyes, Jones made a radical switch to a nearly all-vegan diet. He reported that about 80 percent of his meals were plant-based.

Jon Jones’ Workout Routine

Jon Jones likes to stick to big compound movements like squats and deadlifts to build muscle and strength. If you’ve ever seen Jones fight, you’ll know he’s extremely explosive. His training camp makes sure to include power exercises into his regimen.

Workout

  • Power Cleans 5 reps x 5 sets
  • Barbell Push Press 8 reps x 5 sets
  • Lying leg curl 6 sets x 6 reps
  • Depth Dumbbell Snatch 4 sets x 4 reps
  • Ring Twists 3 sets x 4 reps ea. side
  • Clean From Knees W/Jump 3 sets x 10 reps
  • Medicine Ball Supersets x 3 rounds
    • Power Ball Up x 5 reps
    • Sprawl and Jump x 8 reps
    • Plyo Pushup x 8 reps

His workout routine is built to get you strong and powerful. He does low reps and uses heavyweight. He doesn’t do too many exercises but instead focuses on getting really strong on a few exercises.

Jones pushes his intensity past 100%. Just watch this video of him deadlifting 600 pounds!?!? That’s outrageous for only weighing 205 pounds.

As for cardio, it wouldn’t hurt for you to get some punches and kicks in on a punching bag or with a workout partner who can hold mitts for you.

This will burn some extra calories and make you feel like a real fighter without hurting your pretty face. But if you want to spar and get the inside scoop of a fraction of what these fighters go through, by all means, do so and let us know how it goes.

*PSA: I’ve sparred before, and it’s only fun when you’re better than the other guy. Don’t say I didn’t warn you. 

The Champ is Here

Jon Jones is one of the best fighters of all time, and you can learn a thing or two from his workout routine and building his incredible physique. And you can do this all without stepping a foot inside the octagon (unless you want to).

What it comes down to is following a balanced diet with limited cheat meals, training to increase your strength and power, and going all out on your lifts.

Train hard, train smart. 

Who’s your favorite fighter? Tell us below and follow us on Facebook, Twitter, Instagram and Youtube.

Header image courtesy of Instagram

About Terry Ramos

As a personal trainer and writer, Terry loves changing lives through coaching and the written word. Terry has a B.S. in Kinesiology and is an ACSM Certified Personal Trainer and ISSA Certified Strength and Conditioning Specialist. He enjoys playing music, reading, and watching films when he's not writing or training.

View All Articles

Primary Sidebar

Get the Latest

Stay informed with the latest news, product reviews, & expert advice.

Popular Reviews

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • Performance Lab SPORT BCAA

    The Best BCAA For Bodybuilding Health & Performance Goals

Trending Articles

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

  • Chris bumstead's 2024 workout and diet plan

    Chris Bumstead’s 2025 Complete Bodybuilding Workout & Diet Plan

  • The Ultimate Mike Mentzer Workout and Diet

Popular Now

  • best protein powders

    The Best Protein Powder Supplements of 2025 (Tried and Tested)

  • Best Creatine Supplements For Bulking & Muscle Growth of 2025 (Personally Tested)

  • top x pre workout

    The 14 Best Pre-Workout Supplements of 2025 (MD Reviewed)

  • female fitness models

    18 Best Butts On The Internet (Updated 2024)

  • best citrulline supplements

    The Best Citrulline Malate Supplements for Performance and Pump

  • ronnie coleman the king workout

    Ronnie “The King” Coleman’s Complete Bodybuilding Workout

Generation Iron

Generation Iron is the first and only digital network delivering health, fitness, bodybuilding, and strength sports content. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in the worlds of fitness, health and strength sports.

Strongman Corporation
Vladar

Sections

  • Trending News
  • Original Movies
  • Original Content
  • Supplement Reviews
  • Equipment Reviews
  • Exercise Guides
  • Nutrition Guides
  • Athlete Profiles

More

  • About Us
  • Our Team
  • Our Experts
  • Advertise
  • Franchise With Us
  • Podcasts
  • Power 30
  • Shop

CONTACT

Generation Iron Brands LLC
134 West 29th Street Suite 902
New York, NY 10001
Email: [email protected]

Follow

  • Facebook
  • Instagram
  • X / Twitter
  • YouTube

© 2025 · Generation Iron · Disclaimers · Privacy Policy · Accessibility