Are you curious about the Jo Linder workout plan?

Do you want to know Jo Linder trains to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how to use the Jo Linder workout plan to take your training to the next level!

Introduction

• Part 1: Chest
• Part 2: Back
• Part 3: Shoulders
• Part 4: Arms
• Part 5: Legs

Jo Linder is one of the biggest fitness influencers in the world, and it’s easy to see why.

He has an absolutely incredible physique, with a massive upper body and ripped six-pack abs!

So how did Jo Linder build his incredible physique? Does he have a secret workout plan, or is he just blessed with great genetics?

Jo Linder trains 5 days per week using high-volume bodybuilding style workouts. He trains each major muscle group on its own separate training day using a ton of volume and intensity!

Here is what Jo Linder’s training split looks like. Check it out:

The Jo Linder Training Split

• Day 1: Chest
• Day 2: Back
• Day 3: Off
• Day 4: Shoulders
• Day 5: Arms
• Day 6: Legs
• Day 7: Off

As you can see, Jo Linder has a separate workout for each major body part.

He likes to train each muscle group with at least 4-6 exercises, and the way to do this is to have a separate workout for his chest, back, shoulders, arms, and legs!

Here is one of Jo Linder’s favorite chest workouts. Check it out:

The Jo Linder Chest Workout!

• Exercise #1: Bench press, 4 sets of 8-12 reps
• Exercise #2: Hammer strength incline press, 4 sets of 8-12 reps
• Exercise #3: Cable crossover, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout! In this workout, Jo Linder trains his chest using three main exercises: the bench press, the hammer strength incline press, and the cable crossover.

He says this is a simple way to make sure you are hitting all the different muscle fibers of the pec for complete development!

“You have to be smart about what you are doing, right? You have to plan it through. But I’m thinking I want to build a huge chest, so what should I do?

Some type of a wide grip push movement, and then I should do a peak contraction movement, and then we also want to do a lower / mid / upper chest movement.

So you set up a plan before you start your workout.”

Now let’s look at one of Jo Linder’s world-famous back workouts. Check it out:

The Jo Linder Back Workout

• Exercise #1: Seated machine row, 4 sets of 8-12 reps
• Exercise #2: Machine pulldown (wide grip), 4 sets of 8-12 reps
• Exercise #3: Seated cable row (V-handle), 4 sets of 8-12 reps

Here is the training video:

Talk about an intense back workout! Unlike a lot of fitness influencers, Jo Linder likes to keep things nice and simple with this routine.

He performs 3 total exercises for his back, including seated machine rows, machine pulldowns, and seated cable rows.

During the workout Jo Linder offers some great advice on how to activate your back during your pulling movements. Check it out:

“Try to pull the weight with your elbow, because your elbow doesn’t have a muscle, and to do this you are activating your lats better.”

Some deep thoughts by the always insightful Jo Linder!

Here is one of Jo Linder’s shoulder workouts that you can try. Check it out:

The Jo Linder Shoulder Workout

• Exercise #1: Seated dumbbell lateral raise, 4 sets of 8-12 reps
• Exercise #2: Machine overhead press, 4 sets of 8-12 reps
• Exercise #3: Machine lateral raise, 4 sets of 8-12 reps
• Exercise #4: Reverse pec dec, 4 sets of 8-12 reps

Here is the training video:

For this workout Jo uses the pre-exhaust method.

He fatigues his side delts with the seated dumbbell lateral raise, and then moves straight into the machine overhead press.

He likes this method because it forces your delts to work even harder during your heavy overhead pressing movement!

“Here’s a pro tip: start with the rear delts and work your way all the way to the front.

Because most people already have strong front delts. They need to improve the rear delts.”

Now let’s look at one of Jo Linder’s high-volume arm workouts. Check it out:

The Jo Linder Arm Workout

• Exercise A1: Cable pushdown (supinated grip), 4 sets of 8-12 reps, no rest
• Exercise A2: Overhead cable extension, 4 sets of 8-12 reps, 1 minute rest
• Exercise B1: Cable curl (wide / supinated grip), 4 sets of 8-12 reps, 1 minute rest
• Exercise C1: Machine overhead extension, 4 sets of 8-12 reps, 1 minute rest
• Exercise D1: Rope hammer curls, 4 sets of 8-12 reps, no rest
• Exercise D2: 30 degree spider ez-bar curls (wide / supinated grip), 4 sets of 8-12 reps, 1 minute rest
• Exercise E1: Machine dips, 4 sets of 8-12 reps
• Exercise F1: Rope pushdowns, 4 sets of 8-12 reps
• Exercise G1: One-arm machine preacher curl, 4 sets of 8-12 reps, no rest
• Exercise G2: Machine preacher curls, 4 sets of 8-12 reps, 1 minute rest

Here is the training video:

Talk about a high-volume arm workout! Jo Linder performs a total of 5 exercises for his biceps and 5 exercises for his triceps.

Now that is a lot of volume! Here is Jo talking about the importance of learning from people more knowledgeable than you:

“What I do when I train with people who are better than me, I always try and observe how and what they are doing.

How they hold the bar, how they move the weight. The technique – I try to study the technique.”

Now let’s look at one of Jo Linder’s leg workouts. Check it out:

The Jo Linder Leg Workout

• Exercise #1: 45 degree leg press, 4 sets of 8-12 reps
• Exercise #2: Leg extensions, 4 sets of 8-12 reps
• Exercise #3: Hack squats, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout! Jo Linder trains his quads with three basic exercises: leg presses, leg extensions, and hack squats.

He says it is super important to warm up your knees before performing squats and hack squats.

Otherwise, you can run into knee issues further down the road.

“We are just trying to get the joints and knees ready, because some people have knee problems because they go too heavy too early in the workout.”

This is some great advice by Jo Linder!

Conclusion | The Jo Linder Workout Plan!

Jo Linder is one of the biggest fitness influencers in the world, and it’s easy to see why.

He performs intense bodybuilding-style workouts 5 days per week to build his unbelievable physique!

If you are looking for a new workout routine to shock your body into growth, then let it be the Jo Linder workout plan.

It could be just what you need to take your training to the next level!

Before you go, check out my other world-class bodybuilding articles:

• The Ronnie Coleman Training Program!
• The Dorian Yates Training Program!
• The Arnold Schwarzenegger Training Program!
• The Jay Cutler Training Program!
• The John Meadows Training Program!

Trust me – you won’t find this cutting edge information anywhere else!

“What is best in life? To crush your enemies, see them driven before you, and to hear the lamentation of their women!”

Thank you for reading and I wish you the best of luck on your strength training journey!