Jo Lindner’s Workout Routine and Diet Plan

If you are a bodybuilding and social media fanatic, you must have surely come across the video of a bodybuilder who can ripple his chest fibers. That person is none other than Jo Lindner.

Jo Lindner sports a lean, muscular, and immensely aesthetic physique. Owing to this reason, some of his fans even call him by the name of his social media handle which is Joesthetics.

Jo trains with some of the most reputed names in the current scene of bodybuilding and fitness. Most of his videos are related to training tips and tricks, and nutrition.

Here in this post, we will be throwing light on Jo Lindner’s workout routine and diet plan where lies the secret of his insanely aesthetic and well-developed physique.

Let’s get started.

Jo Lindner's Workout Routine and Diet Plan

Jo Lindner’s Workout Principles

Jo Lindner has always been passionate about sticking to his workout routine. And the result of his dedication shows up in his Adonis-like physique.

Jo Lindner’s workout plan is targeted toward facilitating lean muscle gains. It incorporates numerous exercises to serve that purpose. Jo prefers to perform both compound and isolation lifts for his major muscle groups to develop them perfectly.

So let’s get to know more about Jo’s exercise routine in the next section.

Jo Lindner’s Workout Routine

Jo’s rippling muscles have been a result of his intense and well-structured exercise routine. When going through his training sessions, Jo ensures to fully exhaust his targeted muscle groups.

For that purpose, he usually relies on a high-volume training approach. It subjects his targeted muscle groups to a variety of different exercises thus ensuring proper development of them. He prefers to go with moderate weights and his rep range usually lies between 8-12 reps.

At times he also likes to subject his muscles to a high-intensity workout routine. Under it, he uses heavy weights and performs relatively lower reps. This training protocol fetches him with both strength and size gains.

Being a hardcore gym freak Jo hits the gym 5 days a week. Now, let’s have a look at Jo Lindner’s weekly workout routine:-

Jo Lindner's Workout Routine

Monday: Chest, Shoulder, and Triceps

  • Barbell bench press- 3 sets of 10-12 reps
  • Incline dumbbell press- 3 sets of 8-12 reps
  • Seated chest press machine- 1 set of 12 reps or AMRAP
  • Seated barbell military press- 4 sets of 8-10 reps
  • Lateral raises- 3 sets of 12-15 reps
  • Front raises- 3 sets of 12-15 reps
  • Tricep pushdowns- 3 sets of 12 reps

Tuesday: Arms and Calves

  • Barbell curls- 3 sets of 10-12 reps
  • Hammer curls- 3 sets of 10-12 reps
  • Close-grip bench press- 3 sets of 8-10 reps
  • Bench dips- 3 sets of 12 reps
  • Dive bombers- 3 sets of 10-12 reps
  • Seated calf raises- 3 sets of 12 reps

Wednesday: Legs

  • Barbell back squats- 4 sets of 10-12 reps
  • Romanian deadlift- 3 sets of 6-8 reps
  • Lunges- 4 sets of 8-10 reps
  • Leg press- 4 sets of 10-12 reps
  • Leg extensions- 4 sets of 10-12 reps

Thursday- Rest

Friday: Chest

  • Barbell bench press- 3 sets of 10-12 reps
  • Incline dumbbell press- 3 sets of 8-12 reps
  • Incline dumbbell flyes- 3 sets of 10-12 reps
  • Cable crossovers- 3 sets of 12-15 reps
  • Dumbbell pullovers- 3 sets of 10-12 reps
  • Decline pushups- 3 sets of 12-15 reps or AMRAP

Saturday: Shoulder, and Arms

  • Seated dumbbell overhead press- 4 sets of 8-10 reps
  • Front raises- 4 sets of 12 reps
  • Dumbbell curls- 4 sets of 10-12 reps
  • Reverse grip pushdowns- 4 sets of 10-12 reps
  • Bench dips- 4 sets of 10-12 reps
  • Skull crushers- 4 sets of 10-12 reps

Sunday- Rest

Priority Principle

When it comes to training his weaker muscle groups, Jo prefers to train them as per the priority principle. He starts his training sessions by hitting them first. This enables him to train them with great intensity and volume thus subjecting them to more stimulation and growth.

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Chest Training

Jo’s rippling pecs are the most noticeable muscle group in his entire body. To train them adequately, along with relying on a variety of exercises he also incorporates different intensity techniques in his chest training sessions.

When it comes to performing compound exercises for his chest, he likes to perform them with pyramid sets or reverse pyramid sets. Talking about isolation exercises for his chest, he prefers performing drop sets or stripping sets on them.

Jo Lindner’s Diet Plan

Jo Lindner's Diet Plan

All fans and followers of Jo will agree to the fact that it’s almost impossible to spot him out of shape. And the credit for this goes to Jo Lindner’s diet plan.

No matter whether you spot Jo in the on-season or the off-season, you will always find him in great shape with a ripped set of abdominals. Jo has always been careful about how he is feeding his body.

In his off-season, Jo usually targets to put on muscle size which ups his bodyweight a bit. But even then he prefers eating nutritious food items only thus fetching his body good calories.

Jo’s nutrition plan has numerous food items that are rich in various essential nutrients like proteins, complex carbs, and healthy fats. To feed his muscular physique adequately, Jo eats 5-6 meals in a day.

Now let’s find out what all food items are included in Jo Lindner’s meal plan:-

Meal 1

  • 1-liter decaf coffee with milk

Meal 2

  • Decaf coffee
  • Brown rice cakes
  • Omelet (made of 9 egg whites, 1 whole egg and onion)

Meal 3

  • Pre-workout shake
  • 5 rice cakes

Meal 4

  • Post-workout shake
  • Low-fat milk

Meal 5

  • Sweet potato fries
  • Crispy chicken
  • Green veggies or salad

Carb Cycling

When Jo is prepping for a physique event, he practices carb cycling. It allows him to burn off excess fat from his frame. Carb cycling works in his favor and he swears by its effectiveness.

No Binge Eating

Jo always keeps himself away from binge eating. That’s how even when he is in off-season he is able to maintain his body fat percentage at 9%.

Jo Lindner’s Supplements

Jo understands the fact very well that in order to develop a perfect physique, he would also have to stick to a perfect nutrition plan as well. And to serve that purpose, the use of supplements becomes essential.

So let’s get to know what all supplements are there in Jo Lindner’s supplements stack:-

  • Essential Amino Acids (EAAs)
  • Creatine
  • Omega-3s
  • Magnesium

The use of EAAs fetches the muscle fibers with amino acids that assists in muscle recovery and facilitates growth. He consumes creatine to elevate his exercise performance and to boost his strength levels.

Intense training sessions often subject the muscles to inflammation. The use of an omega-3s supplement and magnesium resolves that issue pretty well.

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Final Words

Now that you know so much about Jo Lindner’s workout routine and diet plan, it’s time for you to apply that knowledge in keeping yourself fit. Structure your training program and nutrition plan based on the info given in this post and stick to it.

However, don’t make the mistake of overly pushing yourself. Make your fitness regime a challenging one instead of making it a torturous one.