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Jon Jones Workout Routine & Diet

People admire Jon Jones for his dynamic fighting style, ability to dominate opponents, and impressive UFC records, including being the youngest UFC champion and holding the record for the most light heavyweight title defenses in UFC history. They also appreciate his physique and overall strength and fitness.

If you’re seeking to uncover the secret behind Jon Jones strength and physique, you’ve come to the right place.

This article will explore Jon Jones workout routine and diet, providing valuable insights into his lifestyle and training.

Jon Jones Stats

Age35 years
Height6 feet 4 inches
Weight112 kg (248 lbs)
Reach84 inches (215 cm)
ProfessionProfessional Mixed Martial Artist

Jon Jones Workout Routine

Jon Jones follows a five-day workout routine and takes two days off for proper rest and recovery.

Here is Jon Jones workout schedule:

  • Monday: Weight Training
  • Tuesday: MMA Training
  • Wednesday: Leg Strength Training
  • Thursday: MMa Training
  • Friday: Abs Workout
  • Saturday and Sunday: Rest

Monday: Weight Training

On Monday, Jon Jones engages in weight training, focusing on heavy compound movements.

Here is Jon Jones weight training routine:

Squats4 5
Bench Press4 5
Deadlifts4 5

Tuesday: MMA Training

On Tuesday, Jon Jones participates in MMA training, practicing various MMA drills.

Here is Jon Jones MMA routine:

ShadowboxingA solo training exercise where you simulate fighting without a partner, focusing on technique, footwork, and conditioning.
SparringControlled, simulated combat with a training partner to practice and refine techniques, timing, and reactions.
Mixed Martial Arts drillsSpecific training exercises that incorporate various techniques from different martial arts disciplines, enhancing overall skill and versatility.

Here are some example of Mixed Martial Arts drills:

  • Ground and Pound Simulator
  • Takedown Defense Drills
  • Guard Passing Drills
  • Submission Escapes
  • Striking Defense and Counter Drills
  • Clinch Control Drills
  • Ground Transitions and Sweeps
  • Agility and Footwork Drills

Wednesday: Leg Strength Training

On Wednesday, Jon Jones dedicates his training session to a leg strength workout, where he focuses on three specific exercises.

Here is Jon Jones leg strength training routine:

Back Squats4 8
Lunges3 12
Calf Raises2 15

Thursday: MMA Training

On Thursday, Jon Jones engages in MMA training, practicing different martial arts techniques and disciplines.

Muay ThaiStriking-based martial art from Thailand emphasizing punches, kicks, knees, and elbows. Focuses on powerful strikes and clinching techniques.
Jiu-JitsuGround-based martial art focusing on grappling and submissions. Emphasizes leverage and technique for control and self-defense.
WrestlingCombat sport involving grappling techniques like takedowns, throws, and pinning opponents. Emphasizes strength, agility, and control.

Friday: Abs Workout

On Friday, Jon Jones focuses on an abs workout to strengthen his core muscles and enhance his stability.

Here is Jon Jones Abs workout routine:

Crunches3 15 reps
Planks3 30 seconds each
Russian Twists3 15 reps

Saturday: Rest and Recovery

Sunday: Rest and Recovery

Also Checkout: Nate Diaz Workout Routine & Diet

Workout Principle

Jon Jones follows a five-day weekly training routine that includes strength training, MMA training, and cardiovascular fitness.

To build strength and gain muscle, he does strength training three times a week, targeting major muscle groups with a strong emphasis on leg strength. His intense MMA training focused on various drills and martial arts disciplines.

Despite being big and strong, Jon Jones doesn’t solely rely on weightlifting; he incorporates high-tech exercises along with basic weightlifting to optimize his performance.

Additionally, he pays equal attention to cardiovascular fitness, including HIIT (high-intensity interval training) in his workouts.

To ensure proper recovery from his demanding training sessions, Jon Jones emphasizes rest and employs techniques like active recovery.

This well-rounded approach allows him to achieve peak results and maintain his high-level performance.

Jon Jones Diet

Jon Jones eats around 5000 calories a day to recover and refuel his body from intense weightlifting and MMA training sessions. He consumes five meals a day, and he ensures that he eats freshly cooked meals.

During his gaining phase, he may incorporate one or two cheat meals a week, although he prefers to maintain a clean eating routine at all times.

He fills his diet with high-protein foods and includes protein shakes twice a day to aid in recovery and muscle hypertrophy. His diet also incorporates quality carbs and healthy fats, which fuel his body for the demanding training sessions.

He always prioritizes staying hydrated because he sweats a lot during training.

Staying properly hydrated not only supports his overall health but also enhances digestion, allowing his body to effectively absorb nutrients.

Here is Jon Jones diet:


  • 5 whole eggs
  • Porridge
  • Berries

Mid-day Snack:

  • Protein Shake
  • Banana


  • Pasta or Rice
  • Chicken
  • Veggies

Evening Snack:

  • Protein shake
  • Nuts


  • Steak
  • Baked potato or sweet potato
  • Green Salad

Also Checkout: Conor McGregor Workout Routine And Diet


In conclusion, Jon Jones, the highly admired professional mixed martial artist, captivates fans with his dynamic fighting style, dominant performances, and impressive UFC records.

He achieves his success through a rigorous training regimen, incorporating strength training, MMA drills, and targeted workouts.

Jon Jones maintains a balanced diet, emphasizing high-protein foods and proper hydration. By prioritizing rest and recovery, he ensures his body remains in peak condition for optimal performance.

Overall, Jon Jones’s dedication to training, nutrition, and self-care fuels his ongoing excellence in the sport.

I'm a certified personal trainer and sports nutritionist with more than four years of experience working with various clients. In addition, I publish articles on fitness and nutrition based on thorough research and personal experience for The Sigma Fitness.

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