Chris Jones Workout Routine For Size

Beast Mode Jones

Since my Matt Ogus workout routine post became quite popular,I though "why don't I make one for his arch nemesis Chris Jones".

A lot of people are trying to find the exact routine, the problem is that Chris changes his routine on a monthly(sometimes even weekly) basis, so it's pretty hard to pinpoint his actual routine most of the time.

But I did my best to get it all in order, keep in mind this isn't his actual current routine, it's from a few months back, I'm sure he made some changes, but the "core" should be the same.

What to expect.

• Volume.If you've watched the POG channel, you know that they always mess with extremely high volume, so if you're afraid of work this routine isn't for you;
• Drop sets, Pyramid sets, Super sets, Pre-Exhaust sets, Going to failure, Forced Reps, Curls for the girls this routine has it all.Chris has always been a believer in the hard work mindset and everything I've listed above "Don't complain about lack of results if you did not work for em"C.Jones;
• And of course, last but not least, expect results;

The Routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3 sets 10-12 reps(knee warm-up, pump and pre-exhaust quads)
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3 sets 8-12 reps	Super Squats 4 sets of 8 reps
Flat Hammer Press 3 sets 8-12 reps	Leg Press 4 sets of 8-10 reps
Cable Crossover 4 sets 10-15reps	Dumbbell Stiff Leg Deadlift 5 sets 8 reps
Cable Upright Row 4 sets 8-12 reps	Shoulders
Shrugs 4 sets 8-12 reps	Dumbbell Press 4 sets 4-8 reps
Back&Forearms	Side Laterals 3 sets 15 reps
Barbell Rows 3 sets 6-10 reps	Seated Side Laterals 3 sets 15 reps
Cable Rows 3 sets 8-12 reps	Front Raises 3 sets 6-8reps
T-bar Rows 3 sets 6-10 reps	Rear Delt Flies 3 sets 10-12 reps
Hammer Rows 3 sets 8-12 reps	Rear Dealt Machine 3 sets 10-15 reps
Weighted Pullups 3 sets of 6-10 reps	Arms:
Close Grip Pulldowns 3 sets 6-10 reps	CGBP & Barbell Curls 4 sets 8-10 reps Superset
Pullover Machine 3 sets 10-12 reps	Dips & Preacher Curls 4 sets 8-10 reps Superset
Rack Pulls/Weighted Hyper-extensions 3 sets 6-10 reps	Overhead Triceps Extensions & Hammer Curls 4 sets 10-12 reps Superset
Forearm Wrist Curls 3 sets 10-15 reps	One Arm Pressdowns & Reverse Curls 4 sets 10-12 reps Superset
Reverse Wrist Curls 3 sets 10-15 reps

Monday – Chest  

Tuesday- Back

Wednesday  

• morning – Legs  
• night - Shoulders

Thursday -Off

Friday-Arms

Saturday- Legs

Sunday – Off

Super sets

• Doing two exercises back to back, without any rest in between.

Drop sets

• Reducing weight after failure to be able to do more reps with lighter weight.

Example:A person is performing barbell curls with 50lbs, once that person can't do any more repetitions without compromising form the weight is reduced to 40lbs and the set continues.
-In this routines dropsets the weight should be reduced twice.

Pyramid sets

• A progression from lighter high repetition sets to heavier lower rep sets.With weight being added every subsequent set.

Example:
1st set:200lbs 12 reps
2nd set:210lbs 9 reps

3rd set:220lbs 6 reps

Warm-up

Always warm-up before starting your workout.
A good warm-up would be 3-5 minutes of light stretching and 3-5 sets of 10 reps with very light weight of
your first compound exercise.

What about abs?

Do 3 sets of your two favorite ab exercises at the end of leg/shoulder day.

Do's and Don'ts

• Do not run this routine if you're a beginner, this is an advanced routine, it's definitely not a routine for beginners.There are many routines out there that are much better suited for beginners and will provide faster and safer results.
• Do not skip workout days, this is an obvious one, yet I'll say it again.You can't expect to get results if you skip every second workout.
• Don't skip rest days.
• You can add an additional exercise for a lagging muscle group.
• Use good form on all exercises.
• Make sure you're getting enough sleep.

Supplements:

• Creatine Monohydrate
• BCAAs
• Protein Powder
• Multivitamin

Keep in mind these aren't mandatory, if you're already getting enough protein from your diet you might not need to buy a tub of protein powder, the same goes for the multivitamin.
You can and will build muscle without them.

Comments and recommendations

• For this routine to be effective you should be in a caloric surplus and you need to have your protein in check.
• Since this routine has so much volume deload weeks must be done often and taken seriously.
• Just because you're on CJs routine doesn't mean you'll look like him, everyone is different and to be honest this routine is best suited for Chris himself. So find your weak points and take care of them, as I mentioned earlier you can add an extra exercise for a lagging muscle group. Do it.
• If you find yourself struggling with the amount of volume, don't worry about it. After a short period of time your body will adapt.(that is of course if you're an experienced lifter, again this is not a routine for beginners).
• With this routine you'll be hitting your muscles from so many angles that you'll be pretty much destroying as much muscle fibers as possible every workout. In other words this is a great workout routine for hypertrophy and sheer size. For that reason it is best done during the bulking season.

Good luck!

(sources:POG)

An easily printable version of the routine:

Chest&Traps	Legs
Incline Bench Press 5 Pyramid Sets	Leg Extensions 3x10-12
Flat Bench Press 4 Pyramid Sets, 4th Drop set	Front Squats 4 Pyramid Sets
Incline Hammer Press 3x8-12	Super Squats 4x8
Flat Hammer Press 3x8-12	Leg Press 4x8-10 reps
Cable Crossover 4x10-15	Dumbbell Stiff Leg Deadlift 5x8 reps
Cable Upright Row 4x8-12	Shoulders
Shrugs 4x8-12	Dumbbell Press 4x4-8 reps
Back&Forearms	Side Laterals 3x15 reps
Barbell Rows 3x6-10	Seated Side Laterals 3x15 reps
Cable Rows 3x8-12	Front Raises 3x6-8reps
T-bar Rows 3x6-10	Rear Delt Flies 3x10-12 reps
Hammer Rows 3x8-12	Rear Dealt Machine 3x10-15 reps
Weighted Pullups 3x6-10	Arms:
Close Grip Pulldowns 3x6-10	CGBP & Barbell Curls 4x8-10 Superset
Pullover Machine 3 sets 10-12	Dips & Preacher Curls 4x8-10 Superset
Rack Pulls/Weighted Hyper-extensions 3x6-10	Overhead Extensions & Hammer Curls 4x10 Superset
Forearm Wrist Curls 3x10-15	One Arm Pressdowns & Reverse Curls 4x 10-12 Superset
Reverse Wrist Curls 3x10-15