Jon Jones: A UFC Fighters Workout Routine & Diet Plan

Last Updated: April 25, 2022

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“I don’t believe a champion is the biggest, baddest, meanest dude in the world. I think the champion is like a warrior; it’s like the head knight or lead samurai: humble men of integrity, respect, and honor that treat people kindly.”– Jon Jones.

These powerful words come from the youngest UFC champion in the entire history, Jon Jones himself. He is an American professional MMA fighter carrying a UFC Light Heavyweight Champion on his belt from March 2011 to April 2015 and from December 2018 to August 2020.

He ranked as number 1 in the recent UFC men’s pound-for-pound rankings last March 23, 2021.

But behind this success is discipline, a strict diet plan, and a training regimen as unorthodox as whenever Jon Jones kicks and strikes. To know more about his training and diet plan, let’s talk about it below!

More About Jon “Bones” Jones

 Born on July 19, 1987, in Rochester, New York, Jon Jones is a 33-year-old MMA fighter known as “Bones,” in the ring.

Bones was already a wrestling champion in his high school in New York. He came from an athletic family and had two brothers who are also part of the National Football team.

In 2008, he officially made his debut in the UFC. At the age of 23, he bagged the title of being the youngest champion in the entire history of UFC. He even won twice as the UFC Light Heavyweight Champion.

After his successful debut fight, Jon’s MMA career has become stronger and stronger, making him build an impressive resume of MMA titles and records for the past years. He has 22 wins out of 24 fights, including nine knockouts, a total of 6 submissions, and seven decision-based wins.

More than that, he holds the entire host of Ultimate Fighting Championship records in the light heavyweight division, including all of the most successful and consecutive titles, most wins, and victories.

The year 2011 was the ultimate highlight of Jones’s career when he fought and won at UFC 128. This was the year when he was able to make history by becoming the youngest MMA fighter to win the championship in the UFC.


Jon Jones’s Workout Routine

 Here is Jon Jones Quick Stats:

Height: 6′ 4″
Average Weight: 92.99kg
Date of Birth: July 19, 1987

Jon Jones ensures to use high-tech equipment whenever he is on the training. For Jones, it allows him to copy a real fight. This only means that he can prepare well for any upcoming fight he has.

One machine he usually uses is the VertiMax. He uses it to strap himself to train himself how to get extra resistance. In turn, it helps Jones to do more challenging workouts that can help him to improve his power.

As Jones says, “The extra resistance made it difficult just to keep my hands up, let alone throw a punch. After being tied into that thing, once I went to Knee a guy without being strapped into the machine, it made my strikes that much more powerful in the Octagon”.

Jones connects cords to his arms and waist and afterwards completes a few rounds of pad work to make his punches more strong and powerful.

Another machine he utilizes is the TredSled; a non-mechanized heavy-duty treadmill redid for any athlete. It assists him with keeping up stamina and endurance.

Basically, he likes to keep his exercises as intense as possible and takes advantage of technology to do just that. He puts much focus on a workout routine that permits him to work at his blast and briskness. Both of these are needed during a fight in the Octagon.


Compound Exercises

Compound exercises are a part of Jones’ exercise routine which he puts a huge focus on working out. This is because they permit Jones to retain as much muscle as could ever be possible.

Jon inclines toward using these specific exercises as they can be a great way to help him stay fit and build his muscle while helping him with acquiring strength simultaneously.

A portion of his number one compound activities incorporate deadlifts and squats. Every one of these activities is more viable than confinement-based movements as they work different muscle groups at once.

Workout Plan

Listed below is the usual workout routine that Jon performs on his training. This routine must be performed in high intensity, from start-up to finish. These intense workout exercises have helped Jones get the best results every day working out.

Jon Jones Routine:

  • Hang Clean: 5 Degrees x 5 Set
  • Barbell Push Press: Set between 5 sets x 8 set with 30 seconds of comfort
  • Lying Leg Curl: 6 reps x 6 set
  • Ring twist: 4 representatives / each side x 3 set
  • Depth Dumbbell Snatch: 4 reps x 4 sets
  • Ring Twists: 3 sets x 4 reps
  • Clean from Knees w/Jump: 3 sets 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 sets, 25 yards each

Medication Ball Superset:

  • Do three sets of the above.
  • Medicine Ball Power Up 5 Rep
  • Medicine Ball Span & Jump: 8 Rep
  • Medicine Ball toy push-up: 8 reps
  • Single-leg Straight Leg Walking Dumbbell Deadlifts: 25 yds x 3 sets
  • Finish workout with V-ups: 20 representatives or failures.

Jon Jones Workout for Legs

  • Box Squat: 5 sets and five reps.
  • Barbell Back Squat: 3 sets and three reps.
  • Zercher Squats: 3 sets and eight reps.
  • Deadlifts: 3 sets and three reps.

Jon Jones Workout for Abs

  • Jack Knives: 3 sets and 5-10 reps.
  • Push Up With A Leg Pull: 3 sets and 5-10 reps.
  • Hanging Knee Raises three sets and 5-10 reps.

If you want to know every detail of Jon Jones’ workout routine, you can watch it here:

Jon Jones's Diet Plan

Jon Jones’ weight is one of his profession’s essential components as an MMA athlete and fighter. That’s why he is very strict and focused on paying attention to his daily diet.

His diet is always clean, consisting of vegetables, lean meat, and carbs that have fibers. Jones prefers to have a protein shake or fruits as his snack and ensures to drink lots and lots of water.

Estimated Macros

  • Low-Medium Fat 25%
  • Medium Carb 30%
  • High Protein 70%

Diet Details

Jones is one of the few prominent athletes who never pays attention when it comes to fat consumption.

Jones ensures that he starts the day with a big bowl of porridge. It comes with eight large yolks to complete his breakfast.

Mid-day snack
Jones prefers to have a protein shake for his mid-day snack. It is usually low in sugar.

As for dinner, Jones prefers to have a light meal and only eats a baked potato with a big bowl of steak. Then, he ensures to have a protein shake once again before he sleeps. It usually contains a lump of very minimal sugar.

With his intense training, Jones ensures to stay hydrated and drinks at least 20 oz. Of water at each snack and meal he has.

No Cheating
As an MMA fighter and athlete, he ensures to keep or stick to his everyday schedule, and it does reflect in his diet as well.

Jon Jones List of Foods to Eat

  • Chicken
  • Turkey
  • Steak
  • Salmon
  • Eggs
  • Olive Oil
  • Oatmeal
  • Bananas

Jon Jones Avoid to Eat

  • Sugar
  • Junk food
  • Refined foods
  • Processed foods
  • Hydrogenated fats
  • Artificial ingredients

Jon Jones's Workout Supplements

GAT PMP Pre-Workout

Jones ensures using the GAT PMP pre-workout supplement as it helps him boost energy while doing weight-lifting exercises. Plus, it can help facilitate his muscle growth.

Protein Shakes

Whenever Jones feels he lacks protein, he consumes a protein shake. This supplement helps him reach his daily goals and provides fast-acting protein on his body, which ensures his quick recovery from intense training.


Jones has been through a lot of intense training and strict diet plan before he obtained all of his recognitions and titles, including the best pound-for-pound fighter in the world. Plus, a high caliber of discipline and dedication is his weapon to come to his position right now.

If you’re an aspiring MMA fighter and athlete and want to be as strong and as fit as Bones, I believe he captured if perfectly when he said:

“The biggest thing I want people to take away from my story is that they can achieve their goals as well. There’s nothing special about me, really. I was a guy who made up his mind to do something and did it, despite all the criticism, despite all the people who said I couldn’t do it. I followed my heart and dreams. I was comfortable being uncomfortable: A lot of people, once they feel uncomfortable, will simply stop whatever they’re doing. But I believe in order to succeed at anything; you need to be comfortable being uncomfortable.” (Men’s Health, December 8, 2011)


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