Jujimufu Workout Routine and Insane Diet (Free Meal Plan)

Written by James C., M.S.(C), PT

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jujimufu workout routine and diet principles

Welcome to the ultimate guide to the Jujimufu workout routine, where we delve into the world of Jon Call, a man known for his remarkable strength, flexibility, and acrobatic prowess.

This guide will expose the secrets behind the impressive physique and athleticism of Jujimufu, revealing his training philosophy, detailed 7-day workout routine, and diet plan.

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Ever wondered how Jujimufu manages to pull off heavy deadlifts one moment and contort into incredible acrobatic poses the next? Or perhaps you’re curious about what fuels him through his grueling workouts?

Stay tuned as we unravel the mystery behind one of the fitness industry’s most intriguing personalities.

Prepare to be inspired, shocked, and perhaps even motivated to inject a bit of the ‘Jujimufu Magic’ into your own fitness journey.

Jujimufu’s Training Philosophy

Jujimufu, also known as Jon Call, believes in a balanced approach to fitness that incorporates a blend of strength training, acrobatics, and flexibility drills.

He emphasizes the importance of listening to your body and varying your routine to keep things fresh and engaging, creating a workout environment that sparks joy and motivation.

His philosophy challenges the conventional wisdom of isolating strength, flexibility, and acrobatics into distinct training sessions.

Instead, he mixes them into a seamless blend, maintaining that this combination is key to achieving his level of agility and power.

Jujimufu is a staunch advocate for functional fitness, pushing the body to perform at its peak across multiple disciplines rather than concentrating on isolated muscle groups or single aspects of fitness.

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Jujimufu’s training philosophy also extends beyond the physical aspect.

He values the importance of mental strength and resilience, embracing failure as part of the process, and not an end.

His mantra, “Try something impossible, fail, laugh, and then try again,” encapsulates his unique approach to training – one that is as much about the journey as it is about the destination.

His philosophy is not about short term gains.

It’s about building a sustainable lifestyle that continually pushes the limits of what’s possible in fitness.

This long-term and holistic approach has undoubtedly played a significant role in his rise to the top of the fitness world, and serves as an inspiration for many who aspire to follow in his footsteps.

Detailed 7-Day Jujimufu Workout Routine

Day 1: Lower Body & Strength Training

The week starts with a focus on building lower body strength. This day involves a series of compound movements targeting the major muscle groups in the lower body. The goal is to build power and endurance.

  • Squats: 4 sets of 10 reps
  • Barbell Lunges: 3 sets of 12 reps
  • Deadlifts: 4 sets of 8 reps
  • Calf Raises: 3 sets of 15 reps

Day 2: Acrobatics & Flexibility

Day 2 is dedicated to acrobatics and flexibility. This day involves dynamic stretching, bodyweight exercises and acrobatics practice. The goal is to increase mobility, improve body control and enhance flexibility.

  • Forward Rolls: 3 sets of 10 reps
  • Handstands: 3 sets of 1 min holds
  • Splits Training: 4 sets of max holds
  • Back Flips: Practice for 30 mins

Day 3: Upper Body & Strength Training

The third day focuses on upper body strength. This involves a variety of push and pull movements to target the muscles in the upper body. The goal is to build muscular strength and endurance.

  • Bench Press: 4 sets of 10 reps
  • Pull-ups: 3 sets of 12 reps
  • Shoulder Press: 4 sets of 10 reps
  • Barbell Rows: 3 sets of 12 reps

Day 4: Active Rest & Recovery

Day 4 is about active rest and recovery. This day involves light activities such as yoga, swimming, or a leisurely stroll, providing the body with a chance to heal and rejuvenate.

Day 5: Full Body Workout & Strength Training

Day 5 targets the full body. This comprehensive workout involves exercises that engage multiple muscle groups at once. The goal is to promote overall fitness and strength.

  • Deadlifts: 3 sets of 10 reps
  • Clean and Press: 3 sets of 8 reps
  • Turkish Get-ups: 3 sets of 10 reps
  • Burpees: 3 sets of 15 reps

Day 6: Acrobatics & Flexibility

Day 6 mirrors Day 2, with a focus on acrobatics and flexibility. The repetition of these exercises helps to improve mobility and body control over time.

  • Cartwheels: 3 sets of 10 reps
  • Handstands: 3 sets of 1 min holds
  • Splits Training: 4 sets of max holds
  • Front Flips: Practice for 30 mins

Day 7: Active Rest & Recovery

The final day of the week is another day of active rest and recovery. It’s important to allow your body to heal and rejuvenate, preparing for the next week of intensive workouts.

Main Exercises in Jujimufu’s Workout Routine and their Benefits

Jujimufu’s workout routine consists of a mix of traditional weightlifting exercises, acrobatics, and stretching, each contributing to his unique blend of power and flexibility. Here we focus on the main exercises in his routine and their benefits.

  1. Squats: This compound movement is a staple in Jujimufu’s routine. Squats primarily work the quadriceps, hamstrings, and glutes, but they also engage the core, making them a fantastic full-body exercise. They contribute significantly to lower body strength, necessary for executing powerful acrobatic moves.
  2. Deadlifts: Another key component in Jujimufu’s regimen, deadlifts, are a compound exercise that works several muscle groups simultaneously, including the back, glutes, and hamstrings. They are crucial for developing overall strength and power.
  3. Handstands: As part of his acrobatics training, handstands are essential. They improve upper body strength, balance, and body control, all of which are vital for acrobatics.
  4. Splits Training: Jujimufu is known for his extraordinary flexibility. Splits training is a key part of his routine, improving his lower body flexibility and range of motion.
  5. Bench Press: This exercise is integral to developing upper body strength. It targets the chest, shoulders, and triceps, contributing to a stronger and more powerful upper body.
  6. Pull-ups: Pull-ups are another exercise that Jujimufu regularly includes in his routine. They are great for working the back and biceps, improving grip strength, and building a strong upper body foundation.

Each of these exercises contributes to various aspects of Jujimufu’s physical capabilities, whether it’s strength, flexibility, or acrobatic prowess. Incorporating such a diverse range of exercises into a workout routine can help achieve a well-rounded fitness level, as evidenced by Jujimufu’s impressive performance.

Jujimufu’s Diet Principles

While Jujimufu’s workout routine is essential to his fitness journey, his dietary habits play an equally critical role in his success.

His diet is structured around whole, nutrient-dense foods, with a focus on lean proteins, complex carbohydrates, and healthy fats.

Jujimufu’s diet is also flexible, allowing him to enjoy a variety of foods while still meeting his nutritional needs.

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One of Jujimufu’s key diet principles is adhering to a high protein intake, which supports muscle growth and recovery.

He also ensures that he receives an adequate supply of complex carbohydrates for sustained energy throughout his intense workouts.

Healthy fats are also a part of his diet, providing essential fatty acids and supporting overall health.

Overview of Jujimufu’s Dietary Preferences

Jujimufu prefers a balanced diet comprising a variety of nutrient-rich food sources.

His typical meals include lean meats for protein, a range of vegetables for vitamins and minerals, and whole grains or starchy vegetables for carbohydrates.

He is also a fan of fruit smoothies, which he often includes in his diet for extra vitamins, minerals, and fiber.

Despite his rigorous training schedule, Jujimufu does not shy away from indulging in his favorite foods from time to time.

He believes in the importance of enjoying one’s diet, stating that occasional indulgences can contribute to a more sustainable and enjoyable fitness journey.

Macros Breakdown: Proteins, Carbohydrates, Fats

Jujimufu’s macronutrient breakdown is typically high in protein, moderate in carbohydrates, and low in fats. This macro split supports his training goals by providing ample protein for muscle growth and recovery, carbohydrates for energy, and fats for general health.

  • Protein: Jujimufu’s diet is high in protein, making up around 35-40% of his daily macronutrient intake. His primary sources of protein include lean meats, eggs, and protein powders.
  • Carbohydrates: Carbohydrates typically make up around 30-35% of Jujimufu’s diet. His carbohydrate sources include whole grains, starchy vegetables, and fruits.
  • Fats: The remaining 25-30% of Jujimufu’s macronutrient intake comes from healthy fats. These fats are sourced from foods like avocados, nuts, seeds, and oils.

This macronutrient breakdown allows Jujimufu to fuel his workouts effectively while also supporting muscle growth and overall health. By sticking to these dietary principles and maintaining a balanced macronutrient split, Jujimufu continues to push the limits of his physical abilities while keeping his body in optimal health.

Jujimufu’s Sample Daily Meal Plan

jujimufu diet and meal plan

If you’re looking to emulate Jujimufu’s diet, here is a sample daily meal plan that aligns with his dietary principles and macronutrient breakdown:


  • Scrambled eggs (3 whole eggs)
  • Whole wheat toast (2 slices)
  • Avocado (half, sliced)
  • Fresh fruit (1 serving)

Mid-Morning Snack:

  • Protein shake (1 scoop of protein powder, 1 banana, handful of mixed berries, 1 cup of almond milk)


  • Grilled chicken breast (1 serving)
  • Quinoa (1 cup)
  • Mixed vegetables (1 cup)

Afternoon Snack:

  • Greek yogurt (1 cup) with a handful of nuts and seeds


  • Baked salmon (1 serving)
  • Sweet potato (1 medium-sized)
  • Steamed broccoli (1 cup)

Before Bed:

  • Casein protein shake (1 scoop of casein protein powder in water)

This meal plan is high in protein, moderate in carbohydrates, and includes healthy fats, similar to Jujimufu’s own diet.

Remember to adjust portion sizes based on your individual caloric needs and fitness goals.

Always consult with a healthcare provider or a registered dietitian before making significant changes to your diet.

This plan is merely a guideline, not a rigid prescription to follow.

Supplements Jujimufu Might Be Using

While a well-rounded diet is paramount in supporting Jujimufu’s intense training regimen and physical performance, supplements also play a role in his fitness routine. It’s important to note that the intent of these supplements is not to replace a balanced diet, but to support and enhance it.

  1. Protein Powder: Given the high protein content in his diet, Jujimufu likely uses protein powders to help meet his daily protein intake. These powders can be quickly and conveniently consumed, particularly after a workout, to aid in muscle repair and recovery.
  2. Creatine: This supplement is popular among athletes and bodybuilders for its ability to enhance strength, increase lean body mass, and help the muscles recover more quickly during exercise.
  3. BCAAs (Branched-Chain Amino Acids): BCAAs, which include leucine, isoleucine, and valine, are essential amino acids that can boost muscle growth and enhance exercise performance. They may also aid in muscle recovery and reduce muscle soreness post-workout.
  4. Fish Oil: Rich in omega-3 fatty acids, fish oil supplements can support heart health, reduce inflammation, and aid joint health – all of which are beneficial in a physically demanding fitness regime.
  5. Multivitamins: To ensure he’s getting a broad spectrum of essential vitamins and minerals, Jujimufu might incorporate a multivitamin into his daily routine.
  6. Casein Protein: As indicated in his meal plan, Jujimufu might use casein protein, a slow-digesting dairy protein that increases muscle recovery while you sleep.

Please bear in mind that while these supplements can aid in physical performance and recovery, they should be used judiciously and under the guidance of a healthcare provider, especially considering factors like individual health status and fitness goals. Supplements are not a magic bullet for health or fitness and are most effective when used as part of a balanced diet and comprehensive exercise program.

Jujimufu’s Journey to Fitness and Strength Influencer

Jujimufu, born as Jon Call, embarked on his fitness journey during his teenage years, initially focusing on bodybuilding. However, his interest quickly shifted towards tricking, an athletic discipline that involves performing complex acrobatic manoeuvres. He was drawn towards this unconventional form of fitness due to its combination of strength, flexibility, and creativity.

Tricking became a significant part of Jujimufu’s life, and he soon started sharing his unique workout routines and tricks on his YouTube channel and Instagram page. His awe-inspiring stunts, charismatic persona, and innovative approach to fitness quickly grabbed the attention of the global fitness community, propelling Jujimufu to internet fame.

Despite his fame, Jujimufu continued to maintain a rigorous training schedule, focusing on strength training, acrobatics, and flexibility. He became well-known for his incredible feats of strength and flexibility, such as chair splits while lifting heavy weights, earning him the title of ‘Anabolic Acrobat’.

Throughout his journey, Jujimufu never lost sight of his passion for fitness. He continues to inspire millions of followers around the world with his innovative workouts, impressive physique, and unique approach to health and fitness. His journey is a testament to the power of dedication, creativity, and a love for fitness.

Final Thoughts

Jujimufu’s journey into the world of fitness and his innovative approach to health are undoubtedly inspiring.

His strength, flexibility, and discipline, combined with a unique workout routine and a balanced diet, have contributed to his incredible physique and athletic prowess.

What sets him apart is his unyielding dedication and passion for what he does.

His approach serves as a reminder that fitness is not just about building muscle or losing weight.

It is about exploring your abilities, pushing your limits, and most importantly, enjoying the process.

His journey serves as motivation for many and his training and diet principles provide a practical guide for those looking to enhance their fitness.

It’s important to remember, however, that everyone’s body responds differently, and what works for Jujimufu might not work for everyone.

Always consult your healthcare provider before making major changes to your diet or workout routine.

As Jujimufu demonstrates, fitness is a lifetime commitment and a journey filled with constant learning and growth.

Frequently Asked Questions

What is the Jujimufu workout routine?

Jujimufu’s workout routine focuses on a combination of strength training, acrobatics, and flexibility exercises. His approach to fitness is unique and incorporates a variety of exercises that challenge and enhance his physical abilities.

How often does Jujimufu train?

Jujimufu maintains a rigorous training schedule, but the specific frequency can vary. It’s important to keep in mind that while his routine works for him, it may not suit everyone’s fitness level or goals.

What does Jujimufu’s diet look like?

Jujimufu prioritizes a high-protein diet which includes a balance of carbohydrates and healthy fats. However, the specifics can differ based on daily energy expenditures and specific training goals.

What supplements does Jujimufu use?

While a well-rounded diet is his priority, Jujimufu is likely to use supplements such as protein powder, creatine, BCAAs, fish oil, multivitamins, and casein protein to support and enhance his diet and training regimen.

Who is Jujimufu?

Jujimufu, whose real name is Jon Call, is a fitness and strength influencer known for his unique approach to fitness, incorporating strength, flexibility, and acrobatics. He has millions of followers inspired by his innovative workouts and impressive physique.

How can I follow Jujimufu’s workout and diet plan?

It’s important to remember that what works for Jujimufu might not work for everyone. Always consult your healthcare provider before making major changes to your diet or workout routine. Jujimufu’s approach should serve as an inspiration, not a strict regimen to follow.

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