Jon Jones Workout Routine & Diet Plan

Jonathan Dwight Jones is a well-known American professional mixed martial artist. He recently enlisted in the Ultimate Fighting Championship, where he has finished in the light heavyweight division. His Birthday is July 19, 1987, and he was born in Rochester, New York, United States.

Jon Jones is a retired two-time UFC Light Heavyweight Champion, hanging up the title from March 2011 to April 2015 and from December 2018 to August 2020. Jon Jones also occupied the interim UFC Light Heavyweight Title in 2016. As of March 23, 2021, he is #one in the UFC men’s pound for pound classes. Here, Jon Jones’s Workout Routine, Jon Jones’s diet plan, Jon Jones’s Height, Jon Jones’s Weight, and Jon Jones’s Body Measurement are described in detail.

Jon Jones’s Height & Weight

Talking about Jon Jones’s height and weight. He stands at a height of 6 ft 4 inches and weighs around 95 kg. Moreover, he has black hair and black eyes.

Age35 years
Height193 cm (6’4″) or 1.93 m
Weight95 kg or 205 lbs
Eye ColourBlack
Hair ColourBlack

Jon Jones Workout Routine

Here is a typical exercise class for Jon Jones that he follows. These workouts are done at a great pace and intensity from beginning till the end. That’s how he can acquire the best outcomes and crush every exercise.

  • Hang Clean: 5 Degrees x 5 Put
  • Barbell Push Press: Set between 5 puts x 8 set with 30 seconds of comfort
  • Lying Leg Curl: 6 reps x 6 put
  • Ring twist: 4 representatives / each side x 3 put
  • Depth Dumbbell Snatch: 4 reps x 4 puts
  • Ring Twists: 3 puts x 4 reps
  • Clean from Knees w/Jump: 3 puts x 10 reps
  • Medicine ball superset (run the cycle three times for a total of three supersets)
  • One-Leg Straight Leg Walking Dumbbell Deadlifts: 3 puts, 25 yards

After he has finished the exercise, he makes sure to train his abs with a special workout called V ups. It supports his core to be as strong as viable. Here’s what he speaks regarding his abs routine, “I do them at the end of my exercises. Because I want my core to be fried ahead”.

Jon Jones Workout for Legs

  • Box Squat: 5 sets and 5 reps.
  • Barbell Back Squat: 3 sets and 3 reps.
  • Zercher Squats: 3 sets and 8 reps.
  • Deadlifts: 3 sets and 3 reps.

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Jon Jones Workout for Abs

  • Jack Knives: 3 puts and 5 to 10 reps.
  • Push Up With A Leg Pull: 3 puts and 5 to 10 reps.
  • Hanging Knee Raises 3 puts and 5 to 10 reps.

Workout for Legs

Jon Jones does massive barbell workouts, which include dead-lifts and a barbell squat. They motivate him to build power in his lower body.

Nonetheless, he wants to put repetitions in these power-lifting actions. Jones and his coaches suggest that people should do big set cycles and less recurrence if they are trying to develop strength.

Box Squats

Box squat for him 5 sets of 5 reps each. Anyone who is starting an exercise program and is a movie can use the box squats to improve his methods in back squats. It includes motions like sitting on a box and then standing up.

Jon Jones uses box squats to develop his muscle along with his leg strength and hip strength. This has really supported him developed his muscle to a great extent.

Zercher Squats

This kind of squat is executed by him in a set of three, with each set having 8 reps. He executes these kinds of squats to effort on his traps, abs, and even biceps.

Zercher squats include a specific variation of the squat, which includes gripping the barber, in the middle of one’s elbow. He executes 8 reps in each set with a weight of 143 kgs or 315 pounds.

Jon Jones diet Plan

For his profession, Jon Jones’s weight is a valuable aspect, and he gives severe importance to it. He is an athlete, and so he must provide special attention to his diet too. He consumes regularly in the day to manage his energy levels because he exercises a lot. His diet is rather clean and it comprises lean protein, vegetables, and a better amount of carbs and fibers. He normally snacks on protein shakes and fruits. He makes sure to retain himself hydrated and swallows a lot of water during the day.

As for his cheat days, it is all about stability. He speaks, “Your meals require to be in balance… I eat cake sometimes, it is just about how you stable it with the other parts you put into your body. If I eat that, I take out something else.”

The diet of Jon Jones is filled with protein with a lot of lean meat such as chicken, eggs, fish, milk, and other products. He makes sure to swallow severe water for hydration and consumes severe veggies and fruits for fiber and water content.


Jon consumes 5 eggs, spinach, turkey, and oatmeal which is a better source of compound carbs. He also swallows several glasses of water. It supports him to start the day right with a leveled meal.

Lunch & Dinner

He consumes enough amount of protein and carbs. And makes sure that he is managing it well. His plate is normally high in carb for energy and high in protein for strength. He makes sure to incorporate vegetables with every meal.

H enjoys eating cake for his cheat meal. But he will then repay for his calories by erasing something else from his diet. He has no cheat days, which is pretty evident from his diet. He appraises health as one of the greatest assets that he possesses.

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Last Updated on July 28, 2023 by anup