Jujimufu Diet and Workout Plan

Jujimufu diet

The Jujimufu diet follows the standard bodybuilding way of eating. He eats around 6 meals a day, in order to provide constant fuel to his body that will help his muscles grow. Jujimufu prefers eating freshly grown vegetables and stays away from processed foods. Continued reading for a more detailed look into his diet and training routine.

Who is Jujimufu?

Jujimufu (real name Jon Call) is a bodybuilder, weightlifter, fitness trainer, and social media influencer. His rise to fame came from a video where he was holding 100 pounds of weight in the air, while he was doing a split between two chairs. Jujimufu was one of the contestants on America’s Got Talent back in 2016.

What’s so fascinating about Jujimufu is his level of flexibility considering his size. Large bodybuilders are not known to have the best flexibility, but Jujimufu is different. He can perform muscle-ups, back flips, and other acrobatic movements. He even did a back flip on stage at a bodybuilding competition.


  • Height: 5′ 11″ (180.34 cm)
  • Weight: 230 lbs (104.33 kg)
  • Year of birth: 1986

Jujimufu Diet Plan

As we briefly mentioned above, the Jujimufu diet follows the classic bodybuilding meal plan. He spaces out his meals and eats around 6-7 times each day. Jujimufu says that vegetables are a very important part of his diet, because they offer so many benefits to the body. Here’s what an example day of eating might look like for him.

  • 1st meal: 1 whole egg, 120 grams cream of rice, 1 small box of raisins, and 2 scoops whey protein powder
  • 2nd meal: 7 ounces white fish, 400 grams cooked white rice, 1 cup spinach, 2 pickles, 1 cups raspberries, and mixed vegetables
  • 3rd meal: 150 grams cream of rice and 2 scoops whey protein powder
  • 4th meal: 7 ounces white fish, 300 grams rice, 1 cup spinach, and mixed vegetables
  • 5th meal: 6 ounces salmon, 540 grams red potato, and a large salad with spinach, sprouts, and peppers
  • 6th meal: 6 ounces lean red meat and 440 grams sweet potato

Total: 4,873 calories / 290 grams protein / 57 grams fat / 800 grams carbs

Digestion Shot

Jujimufu has a unique dietary supplement drink he makes each day. He will combine 1 tbsp apple cider vinegar, 1 tbsp pure lemon juice, and 4 ounces of cranberry juice. This powerful digestion shot is loaded with healthy nutrients that boost your metabolism and cleanses the body.

This digestion shot is super easy to make and you can add it before, or after one of your daily meals. The most important thing to remember when making this drink is to use high quality ingredients. Make sure to buy cranberry juice that is 100% pure juice – you want to avoid any added sugar.

Jujimufu Workout Routine

The Jujimufu workout routine is a very diverse training plan. He does bodybuilding, powerlifting, and Olympic weightlifting exercises. At the end of the day, it all depends on what his current goals are. If Jujimufu were looking to build muscle mass, he might follow an isolation plan like the one listed below.

Chest Workout

  • 1st exercise: Incline bench press 6 x 3-8
  • 2nd exercise: Seated chest press machine 6 x 3-8
  • 3rd exercise: Decline dumbbell fly 5 x 6-12
  • 4th exercise: Cable crossover 5 x 6-12
  • 5th exercise: Flat bench press 5 x 6-12

Shoulder Workout

  • 1st exercise: Seated military press 6 x 3-8
  • 2nd exercise: Dumbbell lateral raise 6 x 3-8
  • 3rd exercise: Seated dumbbell front raise 6 x 8-12
  • 4th exercise: Incline reverse dumbbell fly 6 x 8-12
  • 5th exercise: Superset – chest supported front raise and shoulder extensions x 4
  • 6th exercise: Seated dumbbell shrug 6 x 8-12
  • 7th exercise: Reverse machine press 6 x 8-12

Back Workout

  • 1st exercise: Lower strict seated row 3 x 8-12
  • 2nd exercise: Seated row with pause 3 x 8-12
  • 3rd exercise: Seated cable lat pulldown 3 x 8-12
  • 4th exercise: Strict barbell bent over row 3 x 8-12
  • 5th exercise: Incline bench reverse fly 3 x 8-12
  • 6th exercise: Seated low row 3 x 8-12
  • 7th exercise: Barbell bent over row 3 x 8-12
  • 8th exercise: Tank pulls or tank tug of war x 3
  • 9th exercise: War wagon bent over row 3 x 8-12
  • 10th exercise: Dumbbell bent over row 3 x 8-12

Leg Workout

  • 1st exercise: Leg press 6 x 6-12
  • 2nd exercise: Hack squat 6 x 6-12
  • 3rd exercise: Seated leg extension 5 x 8-12
  • 4th exercise: Incline hack squat machine 5 x 8-12
  • 5th exercise: Single leg leg press 5 x 8-12
  • 6th exercise: Lying hamstring curl 5 x 10-12

Arm Workout

  • 1st exercise: One arm triceps extension with rope 4 x 8-12
  • 2nd exercise: Close grip bench press 4 x 8-12
  • 3rd exercise: Lying dumbbell skull crusher 4 x 8-12
  • 4th exercise: Incline dumbbell skull crusher 4 x 8-12
  • 5th exercise: Close grip triceps pushdown 4 x 8-12
  • 6th exercise: Bodyweight dip 4 x 8-12
  • 7th exercise: Alternating dumbbell curl 4 x 8-12
  • 8th exercise: Standing EZ bar curl 4 x 8-12
  • 9th exercise: One arm preacher curl 4 x 8-12
  • 10th exercise: Lying cable curl with rope 4 x 8-12


In addition to weight training, Jujimufu also does cardio. His favorite piece of equipment is the star-stepper machine. Jujimufu only does 20 minutes of cardio each day, or else he claims his muscles would shrivel away into nothing.

In all seriousness, Jujimufu can’t overdo it with cardio because he says his body loses weight very easily. This all comes down to age, genetics, metabolism, and activity level. He trains hard in the gym, which is why it’s so challenging to keep weight on.

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