Jon Skywalker is a bodybuilder, fitness model, fitness coach, and social media sensation. He often posts his physique pics on his social media handles which keep on increasing his ever-growing fan base.
Jon has also been a source of inspiration for those who want to transform their physique. This is because he has been successful in building a great physique after getting started as a skinny teenager.
So stay with us as we give you a detailed overview of Jon Skywalker’s workout routine and diet plan which will surely motivate you enough to start hitting the gym. Let’s get started.
Jon Skywalker’s Workout Principles
When Jon started his lifting journey he had a tall and lanky physique. Being an ectomorph he found it pretty challenging to put on muscle size on his frame. But by sticking to a well-structured workout plan he went on to build a body that motivated many others to get in shape.
Jon Skywalker’s workout plan primarily incorporates good old-school weight training. His weight training sessions usually rely on a high-volume approach. He also performs cardio but to a very limited extent.
Jon Skywalker’s Workout Routine
Jon started his lifting journey as a teenager. And after getting pretty experienced with weight training, he gained a decent amount of muscle mass that he always wanted.
Jon Skywalker’s workout routine incorporates plenty of exercises for each of the muscle groups. After all, that’s what develops his physique completely. He relies on both compound and isolation lifts to train his muscles optimally.
Progressive resistance happens to be the prime element of Jon Skywalker’s training program. In each of his workout sessions, Jon ensures to increase the weight as he progresses through his working sets and decrease the reps accordingly.
Being a hardcore lifting freak, Jon trains 6-7 days a week and hits a certain muscle group in each of his training sessions.
Now, let’s have a look at Jon Skywalker’s workout routine for the week:-
- Machine incline press- 5 sets of 8-12 reps
- Incline bench dumbbell press- 5 sets of 10-12 reps
- Incline dumbbell flyes- 5 sets of 8-12 reps
- Pec deck flys- 5 sets of 10-12 reps
- Cable crossovers- 5 sets of 12-15 reps
- Wide-grip lat pulldowns- 5 sets of 10-12 reps
- Barbell bent-over rows- 5 sets of 8-12 reps
- T-bar rows- 5 sets of 8-12 reps
- Seated cable rows- 5 sets of 12-15 reps
- One-arm dumbbell rows- 5 sets of 10-12 reps
- Seated dumbbell overhead press- 5 sets of 8-12 reps
- Seated alternating lateral raises- 5 sets of 12 reps
- Seated alternate front raises- 5 sets of 12 reps
- Rear delt raises- 5 sets of 15 reps
- Reverse pec deck flys- 5 sets of 15 reps
- Barbell back squats- 5 sets of 6-10 reps
- Leg extensions- 5 sets of 12-15 reps
- Lying hamstring curls- 5 sets of 12-15 reps
- Leg press- 5 sets of 10-12 reps
- Standing calf raises- 5 sets of 10-15 reps
- Seated dumbbell curls- 5 sets of 8-12 reps
- Dumbbell french press- 5 sets of 10-12 reps
- Machine preacher curls- 5 sets of 8-12 reps
- Tricep pushdowns- 5 sets of 10-12 reps
- Cable curls- 5 sets of 8-12 reps
- Bench dips- 4 sets of AMRAP
Saturday- Chest, and Traps
- Incline bench dumbbell press- 4 sets of 8-12 reps
- Incline machine press- 4 sets of 10-12 reps
- Cable crossovers- 4 sets of 12-15 reps
- Dumbbell flys- 4 sets of 10-12 reps
- Dumbbell shrugs- 4 sets of 12-15 reps
- Behind the back smith machine shrugs- 4 sets of 12-15 reps
- Crunches- 3 sets of 25 reps
- Hanging leg raises- 3 sets of 12-15 reps
- Russian twists- 3 sets of 30 reps
- Oblique V-ups- 4 sets of 15-20 reps
- Oblique machine crunches- 3 sets of 15-20 reps
- Plank- 3 sets for as long as possible
Training To Failure
Jon has always been a staunch proponent of pushing one’s limits by training to failure. He says that doing so subjects the muscle fibers to the kind of ‘stress’ that they aren’t used to. This in turn facilitates more muscle growth.
Highlighting the importance of training to failure, Jon claims,
“Why stop when you can keep going?”
Jon doesn’t incorporate a lot of cardio into his exercise routine. This is because he naturally has a lean build and an ectomorphic body type.
So when it comes to dropping off excess amounts of fat from his frame, he prefers to reduce his caloric intake instead of spending too much time performing numerous cardiovascular exercises.
Jon Skywalker’s Diet Plan
As we mentioned before, Jon is an extreme ectomorph. Owing to this reason he has an excessively fast metabolism. Therefore, no matter what he eats, Jon never puts on too much unhealthy weight on his frame.
In the initial stages of his lifting journey, Jon used to eat whatever he liked. But gradually he realized that if he intends to build an aesthetic physique he will have to feed his body nutritious food items only.
Usually, Jon doesn’t like to go through bulking and cutting phases. But if he has to go through them, he consumes high amounts of carbs (50%), moderate amounts of proteins (36%), and the least amounts of fats (14%) in his bulking phase.
On the contrary, in his cutting phase, he ups his protein intake to 43%, reduces his carb intake to 43%, and keeps his fat intake to 14%.
Jon consumes 5-6 meals a day to fetch his body plenty of essential nutrients. Let’s find out what all food items are included in Jon Skywalker’s meal plan:-
- Bowl of cereal
- 1 scoop whey protein
- Whole grain spaghetti
- Lean ground turkey
- Coconut oil
- Two English muffins with honey
- Long grain rice
- Vegetables with grilled peppers
- Grilled salmon
- Whole grain spaghetti
- Lean ground turkey or chicken
- Low-sodium pasta sauce
To satisfy his cravings and to get a break from his regular diet plan, Jon likes to enjoy a cheat meal at least once a week. But at the same time, he stays away from consuming any food item(s) that is extremely processed or has refined sugar in it.
Jon Skywalker’s Supplements
To maintain his perfect physique, Jon has to rely on a perfect nutrition plan as well. And to serve that purpose he incorporates a few supplements into it.
Jon Skywalker’s supplements stack includes the following:-
- Mass gainers
- Fat burner
Jon takes pre-workout to get more charged for his workouts. Mass gainers on the other hand fuel his body with additional calories.
He sips in BCAAs in between his workouts to keep his body in an anabolic state. Last but not least, he consumes fat burner to keep his overall body fat percentage low.
Jon Skywalker’s journey of physical transformation from being a skinny teenager to building a muscular physique is indeed quite inspiring. And if you too connect with it then the info mentioned in this post will serve you pretty well.