What Does The Jon Skywalker Workout Routine Look Like?
Are you looking for a new workout to amp up your current routine or at least provide you with a change of pace? Jon Skywalker is a social media influencer who’s shown the world his workout routine, and this is basically what it entails.
General Information
Jon is 6’4″ and between 205 and 215 pounds of all muscle. Besides acting as an inspiration to those who follow him online and want to train, he’s also a fitness coach, model, and bodybuilder.
Diet
In terms of his diet, he doesn’t stress much over food. He chooses low-fat meats, such as chicken and fish. He opts for whole-grain carbohydrates rather than simple ones. And he limits fat in his diet.
He avoids sugar and processed foods but eats until he’s content. Each day, he eats five small meals a day to keep his metabolism in constant motion.
Ultimately, his diet is “clean.” While some bodybuilders may gain excess weight at times to bulk up, he won’t add fat to his diet to bulk up.
His diet revolves around low-sodium foods. The body needs sodium to balance the mineral and water intake, for your muscles to relax and contract, and for nerve impulses. However, in excess, sodium leads to bloating. Ideally, Jon limits sodium to ensure he gets enough for his body to function but not enough to affect his physique.
Lifestyle
If you’ve ever watched his videos, you’ll see that he has no problem sharing with the world that part of his buff body comes from steroid usage. Despite him attributing his tight pecks and large biceps to steroid usage, this isn’t the healthiest way to achieve a well-defined, muscular body. It can cause blood clots, heart attacks, or artery damage. It may increase a male’s risk of prostate cancer and cause psychiatric issues, among other problems, as noted by the National Institute on Drug Abuse.
While anabolic steroid use isn’t encouraged, the Jon Skywalker routine is. He believes in lifting to progress forward and stresses the importance of making it a lifestyle. He doesn’t chase after goals.
Physical Activity
Jon doesn’t perform cardio. Instead, he focuses on muscle isolation strength training. With this type of exercise, the person performs exercises that work for one muscle group at a time. It could benefit someone who wants large biceps to serve the tennis ball like a professional. And if someone is training for basketball, it could be beneficial to include working the triceps routinely. Not to mention, isolation exercises can reduce the prevalence of muscle imbalances, states Menshealth.com.
His Workout Routine
The Jon Skywalker routine is a seven-day-per-week workout. He doesn’t take any time off from the gym.
Monday
To kick off the week, Jon starts with chest day. For this workout day, there are five key exercises he completes:
- Standing machine flys
- Cable crossovers
- Wide grip lat pulldown
- Machine incline press
- Incline dumbbell flys
Fortunately, the reps and sets for chest day aren’t difficult to remember. For each exercise, he performs eight reps. He then does those reps in five sets.
Tuesday
Every Tuesday in the Jon Skywalker routine, he puts his back into it! To get his back ready for movement, he performs some behind-the-neck pull-ups. These pull-ups warm up his latissimus dorsi muscles. Also referred to as your lats, these are V-shaped muscles in your upper back, which connect your vertebral column and arms. In addition, the pullups work the trapezius — the muscle that begins at your neck’s base and extends to your shoulders. It also stretches down the middle of your back.
Once he’s warmed up, Jon performs these five exercises:
- T-bar row
- Wide grip lat pulldown
- Seated cable row
- Barbell bent-over rows
- Dumbbell rows
Mr. Skywalker keeps it simple with the reps and sets on this day as well. For each exercise, besides the warm-up, he performs 12 repetitions. In total, he completes five sets of each exercise.
Wednesday
Wednesdays are a day Jon holds near and dear to his heart — shoulder day! Jon prefers working his shoulders to any other muscle group he works on. Who knows why he’s partial to shoulder day. But, the shoulder has the greatest range of motion than any other joint. It consists of the rotator cuff, made up of the teres minor, supraspinatus, subscapularis, and infraspinatus muscles. Also in the shoulder girdle are the pectoralis major, deltoids, trapezius, serrates, and pectoralis minor.
The five exercises that make up the shoulder part of the Jon Skywalker routine include:
- Seated dumbbell overhead press
- Seated rear dumbbell delt raise
- Seated alternating dumbbell lateral raise
- Seated alternating dumbbell front raise
- Inclined dumbbell flys
For each one of these exercises, Jon completes 10 reps and five sets.
Thursday
While leg day isn’t his favorite, like the avid weightlifter he is, he realizes the importance of every muscle group. Rather than bulking up his legs, Jon centers his leg back around remaining lean instead of bulking up.
He doesn’t lift heavier leg weights; he chooses a lower weight than he can handle and performs more reps. For each one of these exercises, he performs 10 reps, and he does five sets of those repetitions to keep his legs in the shape they’re in.
Friday
If you’ve seen the before and after pictures of Jon, it’s clear to see he takes arm day seriously. Seriously, look at those beast-like arms. These are the six exercises Mr. Skywalker performs on arm day each week:
- Dips
- Standing dumbbell triceps extension
- Seated alternating dumbbell curl
- Machine preacher curl
- Cable tricep pushdown
- Standing cable curl
Besides the dips, Jon performs 10 reps and five sets of each one of these exercises. For the dips, he completes four reps, each one performed until failure.
Saturday
To get those chest muscles to look like that, Jon dedicates a second day to those muscles each week. On this day, Jon’s in the gym working out the traps and chest through the following exercises:
- Kneeling cable crossover – 15 reps
- Incline press machine – 10 reps
- Machine reverse fly – 10 reps
- Behind the back smith machine shrugs – 15 reps
- Seated reverse dumbbell fly – 8 reps
- Incline dumbbell press -10 reps
- Leaning single-arm dumbbell fly – 10 reps
For every exercise on Saturdays, Jon does four sets, but the number of repetitions varies on the exercise.
Sunday
Jon Skywalker doesn’t ever take a day off, as previously mentioned. And what kind of bodybuilder wouldn’t dedicate a day to their abs? Certainly not Jon! On Sundays, it’s all about his ab, as he completes the following exercises:
- Oblique V-ups – 15 reps
- Russian twist – 30 reps
- Crunches – 25 reps
- Hanging knee raise – 12 reps
- Oblique machine crunches – 15 reps
- Plank – hold until failure
For each one of these exercises, besides the oblique V-ups, Jon does three sets. He does four oblique V-up sets.
Golden Rules of Jon’s Routine
- Commitment and perseverance are key in this particular workout.
- He also makes sure he cools down after each day of strenuous exercise. This gives his body time to gradually recover.
- He learned the hard way about the importance of warming up after his tendon ruptured in 2018. You need to warm up the soft tissue, so it becomes less prone to injury. In fact, the warm-up encourages blood flow, which allows for more oxygen to reach the muscles.
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