Connect with us

Workout Routines

Jon Skywalker Workout Routine

Published

on

Jon Skywalker's Workout Routine and Diet

What does Jon Skywalker’s workout routine look like?

Jon Skywalker is a bodybuilder, online fitness coach, fitness model, and social media influencer.

His transformation story is legendary and his fanbase continues to grow because of his discipline toward fitness and his honest approach to weightlifting. Jon Skywalker doesn’t shy away from any topic; from steroids to his thoughts on the toxicity in the industry, Jon remains true to himself.

Although we’ve done research on Jon Skywalker’s diet and exercise regime, this article isn’t his exact workout routine. It provides a general idea of what Jon does when training, based on his own commentary and information from others in the industry. 

 

Current Stats 

  • Height:‎ 6’4″
  • Weight: 205-215 pounds
  • Age: 28 years old
  • Birthday: October 10, 1993
  • Accolades: 755k Instagram followers, 54K YouTube subscribers

 

Workout Principles

To maintain his physique and build muscle mass, Jon Skywalker prefers isolation exercise to engage individual muscles while strength training.

Trainers and professionals in the fitness industry are more likely to recommend compound exercises, where multiple muscle groups are engaged and working at the same time. Isolation exercises are more complicated, but they are crucial to muscle development over time.

Jon believes in “lifting for progress,” where he trains for life the long term — not just for the current goal he’s chasing.

Skywalker loves sharing his daily routine and various workouts with fans in his YouTube videos, where he talks about how he finds motivation, promotes his aesthetic lifestyle, and shares his favorite exercises.

 

Jon Skywalker’s Workout Routine

Jon Skywalker hits the gym hard seven days a week, avoids cardio, and trains his muscle groups individually. Nicknamed the Tren Setter, Jon isn’t shy about his steroid usage and how they’ve helped him achieve his strong, lean physique and boosted his career as a fitness model.

Finally, here is the Jon Skywalker workout routine.

 

Monday

Monday = chest day. Get ready!

Jon kicks off the week in the gym with a heavy chest workout program to wake his body up.

  1. Standing machine flys (5 sets, 8 reps)
  2. Wide grip lat pulldown (5 sets, 8 reps)
  3. Machine incline press (5 sets, 8 reps)
  4. Incline dumbbell flys (5 sets, 8 reps)
  5. Cable crossovers (5 sets, 8 reps)

 

Tuesday

On Tuesday, Jon warms up his back with some behind-the-neck pull-ups to get his rotator cuff, lats, and traps ready for movement. Then he jumps into this back workout:

  1. Wide grip lat pulldown (5 sets, 12 reps)
  2. Seated cable row (5 sets, 12 reps)
  3. T-bar row (5 sets, 12 reps)
  4. Dumbbell rows (5 sets, 12 reps)
  5. Barbell bent-over rows (5 sets, 12 reps)

 

Wednesday

Shoulders are Jon Skywalker’s favorite muscle group to train, so Wednesday is likely his favorite day of the week!

To maintain his physique, he has to shape his proportional shoulders with precision. Here’s a deltoid burner that will get you on Skywalker’s path to greatness.

  1. Seated dumbbell overhead press (5 sets, 10 reps)
  2. Seated alternating dumbbell lateral raise (5 sets, 10 reps)
  3. Seated alternating dumbbell front raise (5 sets, 10 reps)
  4. Seated rear dumbbell delt raise (5 sets, 10 reps)
  5. Incline dumbbell flys (5 sets, 10 reps)

 

Thursday

Skywalker takes leg day very seriously, so he can maintain a lean lower body and avoid getting too bulky. To do this, Jon adds more reps to his sets instead of lifting heavier to gain mass.

  1. Barbell squats (5 sets, 10 reps)
  2. Leg extension machine (5 sets, 10 reps)
  3. Seated leg press (5 sets, 10 reps)
  4. Lying leg curl (5 sets, 10 reps)
  5. Standing calf raises (5 sets, 10 reps)

 

Friday

You didn’t think the Jon Skywalker workout routine would skip arms, did you? No chance.

Jon powers through his arm program like a beast; this guy trains hard and looks good doing it! Here is Jon’s arm workout:

  1. Seated alternating dumbbell curl (5 sets, 10 reps)
  2. Cable triceps pushdown (5 sets, 10 reps)
  3. Machine preacher curl (5 sets, 10 reps)
  4. Standing dumbbell triceps extension (5 sets, 10 reps)
  5. Standing cable curl (5 sets, 10 reps)
  6. Dips (4 sets, rep til failure)

 

Saturday

On Saturday, Jon is back in the gym for chest and traps training.

  1. Incline dumbbell press (4 sets, 10 reps)
  2. Kneeling cable crossover (4 sets, 15 reps)
  3. Incline machine press (4 sets, 10 reps)
  4. Leaning single arm dumbbell fly (4 sets, 10 reps)
  5. Seated reverse dumbbell fly (4 sets, 8 reps)
  6. Machine reverse fly (4 sets, 10 reps)
  7. Behind the back smith machine shrugs (4 sets, 15 reps)

 

Sunday

Abs may be built in the kitchen, but they can only be trained in the gym. Jon Skywalker dedicates Sunday to an ab burner.

  1. Plank (3 sets, hold til failure)
  2. Russian twist (3 sets, 30 reps)
  3. Hanging knee raise (3 sets, 12 reps)
  4. Crunches (3 sets, 25 reps)
  5. Oblique V-ups (4 sets, 15 reps)
  6. Oblique machine crunches (3 sets, 15 reps)

After each of Jon’s grueling workouts, he sets aside 15 minutes to stretch out the muscle group he had just worked out. Stretching is crucial to any exercise program and should be completed before and after any workout to avoid muscle strain or injury.

 

Jon Skywalker’s Diet 

Jon Skywalker eats five meals during the day to keep his metabolism high. He avoids sugars and processed foods without overthinking his diet or eating habits.

Outside of the gym, Jon fuels his body with food and eats until he is satisfied. While some people have to do cardio to lose weight, Jon simply decreases his caloric intake to shed any additional weight.

Here is Jon Skywalker’s diet:  

Meal 1

Meal 2

Meal 3

  • Two English muffins with honey

Meal 4

  • Grilled fish, like salmon
  • Long grain rice
  • Vegetables, including grilled peppers

Meal 5

  • Chicken or lean ground turkey
  • Whole grain spaghetti
  • Low sodium pasta sauce

Supplements 

To burn fat and maintain his shredded physique, Jon Skywalker uses several supplements.

 

Summary 

Jon Skywalker is the epitome of a shredded, dedicated bodybuilder who pushes the boundaries of what his body is capable of.

We’ve seen him overcome a major injury and his transformation story is one for the books. Training using the Jon Skywalker workout routine will yield incredible results for anyone brave enough to commit!

What do you think about Jon Skywalker’s workout routine and diet? Leave a comment below. 

Hanna has been a fitness fanatic for most of her life. She grew up on the soccer field and volleyball court and credits those sports with her determination, passion for fitness, and leadership off the field. She is currently studying to become a personal trainer and hopes to begin coaching in 2022.

Click to comment

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.