Nick Jonas Workout that Will Make Others Jealous
Does Nick Jonas have a body that makes everyone else jealous?
The short answer to that is yes, yes he does.
You might be thinking that in order to obtain a physique like his, you must spent hours in the gym and have an ultra strict diet plan.
Fortunately, you don’t have to do either of those things to achieve Nick Jonas’s level of fitness.
So then, what is necessary to get a body similar to his?
Keep reading to find out!
Nick Jonas’s Physique
There’s no doubt that Nick Jonas has an impressive physique. I mean that shirtless instagram pic of his went viral for crying out loud!
This just goes to show you that people (especially girls) really dig his body. Nick’s figure isn’t overdone by any stretch of the imagination.
He has broad shoulders leading down to a narrow waist. He also has solid distribution between his upper and lower chest, instead of focusing solely on the lower half like most guys do.
Finally his arms and legs are in proportion to the rest of his body. He doesn’t overdo his leg training, which can create turn-up looking legs.
Everything is nice and balanced, and luckily for you he doesn’t have time to spent hours a day in the gym. His workouts must be effective and efficient so that’s exactly how this workout will be designed.
Nick Jonas Diet
Let’s first talk about the type of diet that you need to follow in order to obtain this look. Nick stays lean year round, so the goal of this diet plan will be to get, and stay, lean.
Now he doesn’t stay absolutely shredded year round (which is a good thing!), so don’t worry about maintaining a ridiculously low body fat all the time. What I want you to do is maintain roughly 10% body fat year round.
This is approximately the level of conditioning that Nick Jonas walks around with and it looks fantastic. Also, I can tell you right now that his diet doesn’t involve preparing and eating 6 meals a day.
How do I know this? Because Nick Jonas doesn’t have time to eat that many meals a day, and I’m assuming that you don’t either!
Instead of eating that frequently, focus on eating 2-3 large, satisfying meals throughout the day. Now the easiest way that I’ve found to eat like a king and still lose weight is by fasting.
Now there’s enough information on the web about fasting to make your head spin, but luckily you don’t have to worry about that. This is because I’ve written my own guide to fasting you can get for FREE by clicking below.
Simply just follow the instructions in the guide, and you’ll be off to a great start. This fasting protocol will be the main method used to get and stay lean like Nick Jonas, so be sure to grab the guide before you do the actual workout!
Nick Jonas Workout
Now it’s time to get into the actual workout itself. I definitely think that Nick has a good physique because it’s not overdone in any way, shape, or form.
His body doesn’t look like someone who eats, sleeps, and breaths fitness 24/7. This is exactly the kind of lean look that I try to teach men how to achieve here on my blog.
This workout will consist of key exercises like the incline bench press to build masculine square pecs, chin-ups/pull-ups to build a dominant v-taper back, and Bulgarian split squats to help create sleek and defined looking legs. Now Nick Jonas doesn’t carry around a ton of muscle mass, but the muscle that he does have is very defined.
In order to achieve this dense muscle look, you’ll need to focus on building strength in a low rep range (5-8). When you train this way, you will create myofibular hypertrophy, which is that hard muscle.
Also if you’ve never heard of myofibular or sarcoplasmic hypertrophy, don’t fret. I’ve got you covered.
Finally, this workout is going to consist of only 3 workouts per week. This might not seem like a lot, but I’d rather you focus on being consistent with this plan and not missing a workout.
Plus, the day of rest in between workouts will give your central nervous system more time to recover, thus allowing for better strength gains. So without further adieu, let’s get into the actual workout itself.
Workout A Chest, Shoulders, Triceps
-Incline Dumbbell or Barbell Press 3 sets 5 reps (2 min rest)
-Standing Military Barbell or Dumbbell Press 3 sets 5 reps 2 min rest)
-Skull Crushers 3 sets 8 reps (60 sec rest)
-Side Lateral Raises 3 sets 10 reps (60 sec rest)
Workout B Back, Biceps, Legs
-Chin-ups or Pull-ups 3 sets 5 reps (2 min rest)
-Standing Barbell or Dumbbell Curls 3 sets 6 reps (90 sec rest)
-Bulgarian Split Squats 3 sets 5 reps (2 min rest)
-Bent Over Rows 3 sets 8 reps (60 sec rest)
-Standing Calf Raises 3 sets 15-20 reps (45 sec rest)
Nick Jonas Workout Side Notes
This is a 2-day workout split. You’ll alternate between workouts A and B every time you go to the gym.
For example your schedule would look like this: Monday- A, Wednesday- B, Friday- A, Monday- B, etc. You’ll also notice that most of the rest periods in between sets are quite high.
This is because we are trying to build strength and in order to do this, it’s important to make sure that you’re fully rested in between sets. This will allow you to maximize your strength gains, which in turn will help you to create myofibular hypertrophy.
Now some of the rest periods are shorter, and those rest periods are used on exercises that are higher in reps. The shorter rest period will help to create a more cumulative fatigue, which in turn will create more sarcoplasmic hypertrophy.
How to Properly Warm-Up
At the start of your workout, I recommend that you do a couple of warm-up sets before you dive right into the heavy lifting. This is important for preventing injury so don’t skip on this!
I recommend your first warm-up set being 50% of the max weight that you’ll be lifting for that exercise. Do 5 reps and then rest 2 minutes.
After that, your second warm-up set should be 70% of your 5-rep max. Complete 3 reps and rest for another 2 minutes.
Finally, perform one last warm-up set for 1 rep at 90% of your 5-rep max. After you complete your final warm-up set, rest another 2-3 minutes before jumping into your first work set.
Example incline bench warm-up for 200 pounds for 5 reps
-Warm-up set #1: 100 pounds for 5 reps (rest 2 minutes)
-Warm-up set #2: 140 pounds for 3 reps (rest 2 minutes)
-Warm-up set #3: 180 pounds for 1 rep (rest 2-3 minutes)
You only need to warm-up for the first exercise of the workout (incline bench press and Chin-ups/pull-ups) and nothing else. For all of the other exercises, you can go right into your working sets.
The main idea behind the warm-up is to prepare you to lift heavy weights, without fatiguing you at all. Some guys do too many warm-up sets, which causes them to lift less weight than they are capable of!
I noticed that there weren’t any ab exercises in the workout. You can’t have a Nick Jonas workout without ab exercises, where are they!?!?
You’re exactly right, you can’t have a Nick Jonas workout without having ab exercises. That why I’ve created an entire ab workout that you can add into to the normal workout.
Click right here to download the Nick Jonas ab workout for FREE! Get abs like his!
Do I need to do any type of cardio for this workout?
As long as your diet is in check, cardio really isn’t all that necessary. However, feel free to do some additional cardio on your off days if you’re up to it.
If you’re not sure what kind of cardio workouts you should be doing, don’t worry I’ve got you covered. Click below to check out my guide on cardio workouts that will any questions that you may have.
What are some good food choices to eat for my diet? I’m not really sure where to start.
First off let me just say that the most important thing that you need to focus on is creating a caloric deficit (i.e. burning off more calories than you’re consuming). If you need to lose weight, you have to create a caloric deficit.
With that being said, below are some good food choices that you can include in your diet plan if you’re looking to burn some fat. This isn’t an exhaustive list of the only foods you’re allowed to eat; it’s just meant to give you some ideas.
-Protein: cottage cheese, chicken breasts (stereotypical I know), protein powder (if you have the extra money to spend on it), and any type of lean meat.
-Carbs: brown rice, quinoa, sweet potatoes, fruits (I love apples personally), and vegetables
-Fats: peanut/almond butter, olive/coconut oil (consume sparingly), and any kind of nut.
My [insert body part here] really lags behind my other muscle groups. Is there anything I can add to the workout to help bring it up?
Why yes as a matter of fact there is. Simply add the additional exercise or sets from the list below to the muscle group that you want to give some more attention.
However, don’t choose more than one muscle group to specialize on.
-Chest: add 2 additional working sets to the original 3 for incline bench press (you’ll now do a total of 5 working sets). Drop the weight down to where you can complete 8 reps for each set.
-Back: add 2 additional working sets to the original 3 for chin-ups/pull-ups (you’ll now do a total of 5 working sets). Drop the weight down to where you can complete 8 reps for each set.
-Legs: add 2 additional working sets to the original 3 for Bulgarian split squats (you’ll now do a total of 5 working sets). Drop the weight down to where you can complete 8 reps for each set.
-Shoulders: add 2 additional working sets to the original 3 for standing military press (you’ll now do a total of 5 working sets). Drop the weight down to where you can complete 8 reps for each set.
-Biceps: add 3 sets of 12 reps of hammer curls (45 seconds rest between sets) after completing the calf raises.
-Triceps: add 3 sets of 12 reps of tricep pushdowns (45 seconds rest between sets) after completing the side lateral raises.
Note: if you want to specialize your arms and do biceps and triceps together, that’s fine. However, don’t combine anything else. For example, don’t do the chest and back specialization together, even though those exercises are done on different days.
How long can I do this workout for?
I recommend doing this workout for 12 weeks. If after 6 weeks or so you start to plateau in strength, or even if you get bored with some of the exercises, feel free to switch things up.
For example if you’ve been doing standing military press with a barbell, change to seated dumbbell press. If you’ve plateaued on bent over rows, switch the exercise with seated cable rows.
Some other examples include: pistol squats for Bulgarian split squats and flat bench press for incline bench. Just make changes where you feel they are needed.
Getting a body like Nick Jonas won’t happen overnight, especially if you’re a beginner. With the proper nutrition, training (which you now have access to), and a consistent effort, you can definitely build a physique very similar to what Nick Jonas rocks on a daily basis.
The best part of all of this is that you won’t have to dedicate your life to the gym or the kitchen to achieve this look because, honestly, it isn’t worth it at that point. So go out there and get a body that will make others jealous!
Finally, if you enjoyed this workout, don’t forget to share it with your friends on Facebook and Twitter!