Juju Smith-Schuster Workout

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Juju Smith-Schuster Workout

The workout we have come up with today to post is the Juju Smith-Schuster Workout! This one is inspired by the physique that Juju Smith-Schuster has built and maintained during career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Juju Smith-Schuster Stats:

Height: 6’1
Weight: (approximate) 216 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Juju Smith-Schuster Workout:

Training Volume:

6 days per week; 2 times per day

Explanation:

We’re going to be training 6 days a week, 2 times a day just like Corey Calliet programmed and worked with Juju Smith-Schuster.  For this I’ll be giving you a weight training protocol that we’ve seen shared by Calliet, and then I’ll also be giving you a handful of high intensity interval training and circuits that Calliet would program for the second portion of their programming.

Juju Smith-Schuster Workout: Sample Schedule

Monday:

AM: Calliet Style Chest, Back and Arms

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Tuesday:

AM: Calliet Style Legs and Ab Circuit

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Wednesday:

AM: Long Distance Endurance Workout

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Thursday:

AM: Calliet Style Biceps, Triceps and Lats

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Friday:

AM: Calliet Style Chest, Arms and Abs

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Saturday:

AM: Full Body Pump

PM: High Intensity Interval Training, Circuit, or Zac Efron Workout

Sunday: Rest Day

Juju Smith-Schuster Workout: Calliet Style Chest, Back and Arms

Incline Dumbbell Press

3×12

Dumbbell Flyes

3×12

Push Ups

10 x Descending Rep Count (10,9,8, etc)

Tricep Dumbbell Kickbacks

3×15

Tricep Cable Pushdowns

2×20

Bench Dips

10 x Descending Rep Count (10,9,8, etc)

Juju Smith-Schuster Workout: Calliet Style Legs and Ab Circuit

Dumbbell Lunges

3×30 seconds each leg

Single Leg Hip Extension

3×15 each leg

Leg Curls

3×12

Romanian Deadlifts

3×12

Air Squats

10 x Descending Rep Count (10,9,8, etc)

Ab Circuit:

A. Crunches

3×25

B. Leg Raises

3×25

C. Reverse Crunches

3×25

D. Toe Touches

3×25

E. Sit Ups

Juju Smith-Schuster Workout: Calliet Style Biceps, Triceps and Lats

Single Arm Dumbbell Rows

3×12

Neutral Grip Pulldowns

3×12

Bent Over Rows

3×12

Alternating Dumbbell Curls

3×12

Barbell Curls

3×12

Hammer Curls

Sets: 3 Reps: 12

Juju Smith-Schuster Workout: Calliet Style Chest, Arms and Abs

Superset One:

A. Dumbbell Bench Press

5×10,9,8,7,6

B. Push Ups:

5×15

Superset Two:

A. Dumbbell Flyes

5×10-6

B. Push Ups

5×10

Dumbbell Curls

4×12

Dumbbell Kickbacks

4×12 each arm

Bench Dips

4×20

Ab Circuit:

A. Crunches

3×25

B. Leg Raises

3×25

C. Reverse Crunches

3×25

D. Toe Touches

3×25

E. Sit Ups

3×25

Juju Smith-Schuster Workout: Full Body Pump

Superset One:

A. Arnold Press

3×12

B. Shoulder Front Raises w/ Weighted Plate

3×12

Superset Two:

A. Dumbbell Bench Press

3×12

B. Standing Incline Dumbbell Flyes

3×12

Superset Three:

A. Weighted Glute Bridges

3×12

B. Box Jumps

3×12

Superset Four:

A. Wide Grip Rows

3×12

B. Wide Grip Lateral Pulldowns

3×12

Superset Five:

A. Standing EZ Bar Bicep Curls

3×12

B. DB Overhead Tricep Extensions

3×12

Juju Smith-Schuster Workout Routine: Zac Efron and Juju Smith’s Workout

This workout was built for Juju and Zac by NFL Trainer Jamal Liggin.

Warm Up:

Speed Ladder Drill x 15 Minutes

Medicine Ball Core Work x 10 Minutes

Workout:

Circuit:

A. Dumbbell Press

3×8-10 Reps

B. Medicine Ball Slams

3×15

C. Banded High Knee Runs

3×50 meters

Finisher:

Kettlebell Deadlift Upright Rows

3×10

Single Arm Sled Pulls

3×50 meters

Juju Smith-Schuster Workout Routine: High Intensity Interval Training Options

The best resource to have daily cross-training workout routines would be our Legacy Program.

But, if you aren’t a Legacy member and don’t want to sign up, then I do still want to give you some resources you can utilize.

Here are some workouts and resources you can utilize in place of your PM session:

Jump Rope HIIT Workout:

Complete 5 Rounds

  • 30 Jump Ropes
  • 20 Air Squats
  • 30 Jump Ropes
  • 20 Plank Shoulder Taps
  • 30 Jump Ropes
  • 20 Plank to Push Ups
  • 30 Jump Ropes
  • 20 Sit Ups
High Intensity Interval Training on Bike/Treadmill/SkiErg/Assault Bike:

Complete 30-60 Minutes with this formatting:

  • 1 Minute ON: Sprint (or super high intensity) for 60 Seconds
  • 1 Minute OFF: Cooldown (walk/steady low intensity pace) for 60 seconds
  • Rinse and Repeat

Become An Unorthodox Training Member Today:

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The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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