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The Workout Plan to Get Jacked Like Nick Jonas

How pop star-turned-leading man Nick Jonas got his action-hero physique.
Peter Yang

Nick Jonas’ body is a lot like his career: It just keeps getting better. You wouldn’t have predicted it back in the day, but this teen singing idol has exploded into not just a Hollywood star but also a physical powerhouse—which is all the more impressive when you consider his grueling schedule and the demands of living with type-1 diabetes. Here, his get-ripped regimen.

His master plan

For Nick, there’s never time for trial and error in the gym—he needs a compact, fail-safe routine. This is it.

Cookie-cutter workouts don’t build Hollywood-worthy physiques—smart, calculated, efficient routines do. Due to the work and travel demands of a megastar, whatever time there is needs to be maxed to the fullest. This comprehensive strategy will put on muscle, break plateaus, and build absolute strength.

Jonas’ workout is just half the plan—check out the Nick Jonas Muscle-Building Diet.

How it works

Phase one of trainer Gregg Miele's program centers Nick’s training around “holistic trisets.” Essentially, these are groups of three exercises, back-to-back, that stress the same body part or movement pattern with a variety of intensities, loads, and tempos. This allows you to “target a wide range of muscle fibers and get a large volume of work per session,” he says. The first exercise is performed with heavy weight for low reps at an explosive tempo. The second exercise is moderate weight and midrange reps that are performed smoothly. The third exercise is performed with light weight, for high reps, and done slow and controlled.

Greg Miele is the owner of Heart & Hustle Gym in L.A., heartandhustle.com.

Directions

You’ll work out every other day. At the end of each triset or grouping of three exercises (marked as “A, B, and C”) you’ll rest 3-5 minutes, then repeat for 3-4 sets.

DAY I: Upper Body Pull/Push/Core/Flex

1A. Explosive Weighted Pullup

Sets: 3-4
Reps: 3-5
Rest: 0

Hang from a pullup bar with your hands just outside shoulder width. Explode up until your chin is over the bar.

1B. Dumbbell Row

Sets: 3-4
Reps: 8-10
Rest: 0

Rest your left knee and hand on a bench and grasp a dumbbell with your right hand. Slowly row the dumbbell up.

1C. Straight-Arm Cable Pulldown

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Attach a bar to the top pulley of a cable and grasp it with hands at shoulder width. Bend at the hips and pull the bar down with your arms straight.

2A. Incline Dumbbell Bench Press

Sets: 3-4
Reps: 3-5
Rest: 0

2B. Dumbbell Chest Press

Sets: 3-4
Reps: 8-10
Rest: 0

Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level and then smoothly press the weights straight up over your chest.

2C. Cable Flye

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Attach a D-handle to each pulley of a cable station. Keep your elbows slightly bent and step forward so there’s tension on the cables. Slowly squeeze your hands together out in front of your chest.

3A. Roll Out

Sets: 3-4
Reps: 15-20
Rest: 0

Kneel behind at barbell loaded with 10-pound plates. Brace your abs and roll forward, reaching until you feel your hips are about to sag. Return to start.

3B. Stability Ball Knee Tuck

Sets: 3-4
Reps: 15-20
Rest: 0

With the ball under your shins and your hands out in front. Pull your knees toward your midsection while contracting your abs.

3C. Stability Ball Crunch

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

With your feet flat on the ground and your lower back on the ball, place your hands behind your ears and curl your body up until you’re sitting straight.

Day II: Lower Body Pull/Push/Core Emphasis

A1. Kettlebell Deadlift

Sets: 3-4
Reps: 3-5
Rest: 0

Stand with your feet slightly outside hips width behind a kettlebell. Bend your hips back to reach down and grasp the kettlebell. Keeping your back in its natural arch, drive your heels into the floor and pull the kettlebell straight up.

A2. Barbell Hip Thrust

Sets: 3-4
Reps: 8-10
Rest: 0

Rest your upper back on a bench and sit on the floor with legs extended. Roll a loaded barbell up your thighs until the bar sits on your lap (you may want to place a towel or mat on your hips or attach a pad to the bar for comfort). Brace your abs and drive your heels into the floor to extend your hips, raising them until your thighs and upper body are parallel to the floor.

A3. Stability Ball Leg Curl

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Lie on your back on the floor and rest your heels on a Swiss ball. Brace your abs and drive your heels into the ball to raise your hips off the floor. Bend your knees and roll the ball towards you. Keep your hips elevated the entire set.

*B1. Super Cat Squat

Sets: 3-4
Reps: 3-5
Rest: 0

B2. Rear-foot Elevated Split Squat

Sets: 3-4
Reps: 8-10
Rest: 0

Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.

B3. Terminal Knee Extension

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

C1. Body Saw

Sets: 3-4
Reps: 3-5
Rest: 0

C2. Paloff Press

Sets: 3-4
Reps: 8-10
Rest: 0

Attach a band to a sturdy object at stomach level. Hold the other end with both hands and step away from the attachment point, turning your body perpendicular to it to put tension on the band. Pull the band in front of your chest and then press it out with arms straight. Bend your arms and draw your hands back toward you, resisting the band from twisting your torso. That’s one rep.

C3. Lateral Plank (20-30 sec)

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Get into pushup position and simultaneously move your left hand over your right while your right leg steps out wide.

Day III: Press/Arms/Core Emphasis

A1. Dumbbell Overhead Press

Sets: 3-4
Reps: 3-5
Rest: 0

Hold a dumbbell in each hand at shoulder level with palms facing in front of you. Brace your abs and press the weights overhead.

A2. Front Raise

Sets: 3-4
Reps: 8-10
Rest: 0

Hold a dumbbell in each hand. Raise your arms in front of your body to shoulder height.

A3. Lateral Raise

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Hold a dumbbell in each hand and raise the weights out 90 degrees to your sides.

B1. Weighted Dips

Sets: 3-4
Reps: 3-5
Rest: 0

While wearing a weight belt, or holding a dumbbell between your feet, suspend yourself over the bars of a dip station. Lower your body until your upper arms are parallel to the floor and explode back up.

B2. EZ-Bar Triceps Extension

Sets: 3-4
Reps: 8-10
Rest: 0

Set an adjustable bench to a slight decline and lie back against it holding an EZ-curl bar with an overhand, shoulder-width grip. Press the bar overhead and then let your upper arms drift back so they're at an angle to your torso. Bend your elbows so you lower the bar behind your head. Keeping your upper arms stationary, extend your elbows to lock the bar out.

B3. Cable Triceps Pressdown

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Attach a band to a sturdy or overhead object and grasp the free end with both hands. Tuck your elbows to your sides and extend your elbows to lock them out.

C1. Straight Bar Fat-Bar Curl

Sets: 3-4
Reps: 3-5
Rest: 0

Hold a barbell in front of the body. Keeping your elbows tucked to your side, curl the weight up towards your chest. Slowly lower the weight and repeat.

C2. Dumbbell Hammer Curl

Sets: 3-4
Reps: 8-10
Rest: 0

Hold a dumbbell in each hand with palms facing your sides. Keeping your upper arms against your sides, curl the weights at the same time.

C3. Preacher Curl

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Curl the bar, keeping the backs of your arms against the bench. Take three seconds to lower the bar back down.

D1. Med-ball Wall Throws

Sets: 3-4
Reps: 3-5
Rest: 0

Stand in front of a wall holding a 20-pound medicine ball with both hands at your chest. Set your feet at shoulder width with toes turned slightly out. Squat down until your hips are below your knees, keeping your lower back flat. Explosively come up and throw the ball upward and against the wall, aiming for a spot about 10 feet up. Catch the ball as it comes down and immediately begin the next squat.

D2. Cable Rotations

Sets: 3-4
Reps: 8-10
Rest: 0

D3. Land Mine Rotations/Barbell Russian Twists

Sets: 3-4
Reps: 15-20
Rest: 3-5 min.

Grasp the bar near the very end with both hands. The opposite end of the bar should remain on the floor. Swing the bar to yuor left, pivoting your feet as needed, and then swing to your right.

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