Workout Routines

The workout plan to get jacked like Nick Jonas

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

The workout plan to get jacked like Nick Jonas
Duration 45
Exercises 30
Equipment Yes

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.

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

Exercise 1A.

Weighted Pullup You'll need: Pullup Bar How to
Weighted Pullup thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 1B.

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row  thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 2A.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 2B.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2C.

Band-Resisted Flye You'll need: Resistance Band How to
Band Resisted Flye thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 3A.

Barbell Rollout You'll need: Barbell How to
Barbell Rollout  thumbnail
4 sets
15-20 reps
0 sec. rest

Exercise 3B.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
4 sets
15-20 reps
0 sec. rest

Exercise 3C.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
4 sets
15-20 reps
3-5 min. rest

Day II Lower Body Pull/Push/Core Emphasis

Exercise 1A.

Dumbbell Romanian Deadlift You'll need: Dumbbells How to
Dumbbell Romanian Deadlift  thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 1B.

Barbell Hip Thrust You'll need: Barbell How to
Barbell Hip Thrust  thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Swiss Ball Leg Curl You'll need: Swiss Ball How to
Swiss Ball Leg Curl thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 2A.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 2B.

Dumbbell Split Squat You'll need: Dumbbells How to
Dumbbell Split Squat thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2C.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 3A.

Body Saw You'll need: Sliding Discs How to
Body Saw thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 3B.

Pallof Press You'll need: Elastic Band How to
Pallof Press thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 3C.

Lateral Plank Walk You'll need: No Equipment How to
Lateral Plank Walk  thumbnail
4 sets
15-20 reps
3-5 min. rest

Day III Press/Arms/Core Emphasis

Exercise 1A.

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 1B.

Dumbbell Squat Front Raise You'll need: Dumbbells How to
Man doing dumbbell front squat thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 1C.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 2A.

Dip You'll need: Dip Station How to
Dips thumbnail
4 sets
3-5 reps
0 sec. rest
Wear a weight belt or hold a dumbbell between your feet.

Exercise 2B.

Decline EZ-Bar Lying Triceps Extension You'll need: EZ-Bar How to
Decline EZ-Bar Lying Triceps Extension thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 2C.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
4 sets
15-20 reps
3-5 mins. rest

Exercise 3A.

Straight-Bar Curl You'll need: Barbell How to
Straight-Bar Curl thumbnail
4 sets
15-20 reps
0 sec. rest

Exercise 3B.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 3C.

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
4 sets
15-20 reps
3-5 min. rest

Exercise 4A.

Situp W/ Medicine-Ball Throw You'll need: Medicine Ball How to
Situp and Throw  thumbnail
4 sets
3-5 reps
0 sec. rest

Exercise 4B.

Cable Crossover You'll need: Cable Machine How to
Cable Crossover  thumbnail
4 sets
8-10 reps
0 sec. rest

Exercise 4C.

Barbell Russian Twist You'll need: Barbell How to
Barbell Russian Twist thumbnail
4 sets
15-20 reps
3-5 min. rest
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