Here’s the training plan of the Men’s 212 Olympia champ.
Keone Pearson is an IFBB professional bodybuilder who competes in the Men’s 212 and Classic Physique divisions. As the reigning Olympia Men’s 212 champion, he claimed victory at the 2023 and 2024 Olympia competitions.
Renowned for his impressive and well-balanced muscularity, Pearson has shared the stage with legends like six-time Olympia Classic Physique winner Chris Bumstead and former Classic Physique champion Breon Ansley. Starting his career as one of Georgia’s youngest professional bodybuilders, Pearson made the pivotal decision to transition from the Classic Physique division to the Men’s 212 category, where he has excelled.
If you aspire to build a massive and aesthetically refined physique, like Keone Pearson’s, this article delves into his workout routine and nutrition strategies. We’ll also reveal the secret behind the preparation that delivered his best-ever package at the 2024 Olympia.
| Full Name: Keone Pearson | ||
| Weight | Height | Date of Birth |
| (95 kg) 210 lbs | (168 cm) 5’6” | 2/23/1995 |
| Profession | Era | Nationality |
| Professional Bodybuilder/Certified Personal Trainer | 2010s – Till Date | American |
Who Is Keone Pearson?
Keone Pearson is from Warner Robins, Georgia and has always been an athlete, even from childhood. He loved to play football and did track and field in high school. His involvement in these activities made him realize the importance of health and fitness, even at an early age.
Bodybuilding Decision
In 2016, Keone Pearson decided to focus on bodybuilding. He turned his passion for physical activity, work ethic, and discipline to weightlifting.
“Weightlifting has always been a part of my journey, but bodybuilding was something that was never planned. It just happened, so ever since I’ve been doing my thing.”
— Keone Pearson
Pearson then became the youngest IFBB Professional bodybuilder from Georgia in just a year, and he reached the pinnacle of the sport in just a short time. Keone Pearson’s strong work ethic, which has been evident since childhood, has shaped his career. He won numerous competitions in his early stage, taking first place in the NPC Lee Haney Games. Pearson also won the NPC Junior USA Championship and got his pro card.
Classic Physique & Men’s 212 Division
Keone Pearson competed in the Classic physique division for a couple of years among some bodybuilding greats. He later pivoted to the Men’s 212 division, becoming a two-time Olympian winner in 2023 and 2024. He took the title from former winner Shaun Clarida, “The Giant Killer.” In the 2024 Mr. Olympia, Pearson came in with one of his best packages yet and dominated the scene.
In such a short time, Keone Pearson has been a force to be reckoned with in bodybuilding. He didn’t limit his immense talent to showcasing his impressive physique on stage, he also became a certified personal trainer. His goal is to inspire others, both young and old.
Competition History & Achievements
Here are some of Keone Pearson’s competition history and achievements.
| Year | Contest Name | Position |
| 2016 | NPC Lee Haney Games | 1st |
| 2017 | NPC Junior USA Championships | 1st |
| 2018 | IFBB Tampa Pro | 2nd |
| 2019 | Arnold Sports Festival (Classic Physique) | 4th |
| 2019 | New York Pro (Classic Physique) | 1st |
| 2019 | Mr. Olympia (Classic Physique) | 4th |
| 2020 | Chicago Pro (212 Division) | 1st |
| 2021 | Mr. Olympia (212 Division) | 14th |
| 2021 | Chicago Pro (212 Division) | 1st |
| 2022 | Mr. Olympia (212 Division) | 6th |
| 2022 | Tampa Pro (212 Division) | 1st |
| 2023 | Texas Pro (212 Division) | 1st |
| 2023 | Mr. Olympia (212 Division) | 1st |
| 2024 | Mr. Olympia (212 Division) | 1st |
In addition, some of his accomplishments also include:
- Certified Personal Trainer
- Prep Trainer
- Online Lifestyle Coach
Keone Pearson’s Workout Routine
Pearson’s weekly sessions consist of five to six days of intense training, and he ensures he hits every muscle group. He likes to be fluid with his training sessions, and the volume, intensity, and style all depend on how his body responds.
Keone Pearson’s workout routine is a combination of both isolation and compound movements. He uses free weights to help activate his stabilizing muscles while he depends on machines to train towards his competition prep. Here is a typical weekly Keone Pearson workout routine:
Shoulders & Arms Workout
| Exercises | Sets | Reps |
| Superset — Incline Dumbbell Lateral Raises & Front Raises | 3 | 18-20 |
| Cable Rope Face Pulls | 3 | 15-20 |
| Incline Hammer Strength Shoulder Presses | 3 | 12-15 |
| Incline Prone Shoulder Presses | 3 | 12-15 |
| Superset — Barbell Upright Rows & Cable Lateral Raises | 3 | 12-15 |
| Superset — Dumbbell Curls & Cable Rope Triceps Pushdowns | 3 | 12-15 |
| Superset — Preacher Curls & Overhead Cable Tricep Extensions | 3 | 12-15 |
Back Workout
Before starting his back workouts, he always warms up, doing two to three sets for all back exercises before proceeding to his working sets. This study shows that performing warm-ups before your major exercises can help improve exercise performance (1).
| Exercises | Sets | Reps |
| Wide-Grip Lat Pulldowns | 2 | 12-15 |
| Barbell Bent Over Rows | 2 | 12-15 |
| Chest Supported T-Bar Rows | 2 | 12-15 |
| Neutral Close Grip Lat Pulldowns | 2 | 12-15 |
| Seated Cable Rows | 2 | 12-15 |
Leg Workout
Before starting his working sets for his leg workouts, he does two to three sets of warm-ups.
| Exercises | Sets | Reps |
| Leg Extensions | 4-5 | 12-15 |
| Leg Presses | 3-5 | 15-20 |
| Reverse Hack Squats | 3 | 15-20 |
| Neutral Close Grip Lat Pulldowns | 2 | 12-15 |
| Sissy Squats (With 45 lbs Weight Plate) | 2 | 15-20 |
Chest & Shoulders Workout
| Exercises | Sets | Reps |
| Chest Flyes | 3 | 12-15 |
| Incline Hammer Strength Chest Presses | 3 | 15-20 |
| Seated Cable Chest Flyes | 3 | 12-15 |
| Ios-Lateral Plate Loaded Incline Chest Presses | 3 | 12-15 |
| Dumbbell Lateral Raises | 3 | 12-15 |
| Tricep Dips | 3 | 12-15 |
| Cable Triceps Pushdowns | 3 | 12-15 |
Workout Notes
Warmups
Keone Pearson does warm-ups before training. Depending on how his body responds, he could do two to three warm-ups before getting to his working sets. He reportedly has bad knees, so warming up his knee joints during leg days is crucial for his lower body movements.
Training
Keone Pearson combines compound and isolation movements during his exercises. He focuses on using free weights to help with activating his stabilizing muscles. Towards a major competition, he focuses on using machines. He ensures his weekly training hits every muscle group.
Diet
Over the years, Keone Pearson has made several major changes to his nutrition as he has better understood his body. His change in diet is one of the major reasons he has had an impressive run at the Olympia stage. Here is a typical meal plan for the two-time Men’s 212 champ.
Meal One
- 80 g of Oats
- One Banana
- 100 g of Beef
- 30 g of Whey Protein
Meal Two
- 200 g of Chicken
- 75 g of Jasmine Rice
Pre-Workout Drink
His pre-workout drinks include BCAAs and EAAs. He also takes scoops of his favorite pre-workout powder and sea salt to increase his muscle pump.
Meal Three
- 30 g of Whey Protein Isolate
- 50 g of Pineapple
- 75 g of Jasmine Rice
Meal Four
- 75 g of Cream of Rice
- 200 g of Chicken
Meal Five
- 200 g of Salmon
- 200 g of Potatoes
Meal Six
- 50 g of Oats
- 30 g of Whey Isolate
- 30 g of Almond Butter
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Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
