Image Map

Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo

Bodybuilder Jordan Janowitz Talks With

Quick Stats:

Age:                                   27
Height:                            5’7”
Contest Weight:           195 to 198 lbs
Off-Season Weight:    240 lbs


How did you get started with bodybuilding?

I started lifting when I was 21 and noticed my body changing in size, and other people noticed that I was getting bigger. I really enjoyed what I was doing and thought it would be cool to compete in a bodybuilding show someday, but only if I was ready for it. I started talking to Carl Jackson at Eastern Michigan University and he said that he would help me compete, but only if I were serious about it. Since then, Carl has been my coach for all of my competitions.

Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo

Where does your motivation come from?

My motivation comes from seeing my body change from month to month and setting new personal record lifts in the gym. I also know that if I want to be competitive as a pro bodybuilder I need to work extremely hard and do what I’m told to do by my coach. That alone is a motivation factor.

Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo

What workout routine has worked best for you?

I don’t stick to any particular routine. My workouts are always changing. My rep ranges fall anywhere between 8 reps all the way up to 20 reps. I love lifting heavy and prefer 8 reps, but the body and joints need a break from that at times, which is why I do higher volume a lot as well with 12-15 reps, or even 20 reps. I do believe to get dense muscle mass you need to lift with free weights, which is why I always lift with free weights. I’ll throw cables and machines in at the end of my workouts.

Team Juggernaut Sample Routine:

Monday: Shoulders

  • Tri set side, rear, front laterals 12r x 4s
  • Smith or hammer strength shoulder press 10r x 10s
  • Barbell Shrugs 20r x 5s
  • Cable side laterals 12r x 7s (alt arms is rest)
  • Superset crunches & Hanging leg raises 20r x 5s

Tuesday: Back/Biceps

  • Pull ups 12r x 4s
  • Bent rows 10r x 10s
  • close grip pulldowns 12r x 5s
  • dumbbell rows 12r x 7s (alt arms is rest)
  • Ez bar curls 8r x 5s
  • Dumbbell concentration curls 12r x 7s (alt arms is rest)

Wednesday: Legs 1

  • Lying leg curls 12r x 4s
  • Leg press 10r x 10s
  • Dumbbell squats 100r nonstop
  • Leg extension 20r x 7s (45sec rest)
  • Seated calves 20r x 5s

Thursday: Chest/Shoulders/Triceps

  • Pec Deck 12r x 4s
  • Incline Bench 10r x 10s
  • Flat dumbbell press (Palms facing each other, dumbbells press together) 12r x 7s (45sec rest)
  • pushups 100r nonstop
  • Rope triceps pushdowns 12r x 7s (45sec rest)
  • Seated side laterals 12r x 7s (45sec rest)

Friday: Legs 2

  • Lying leg curls 10r x 3s
  • RDLs 10r x 3s
  • Lunges 10r x 3s
  • Superset Adduction and Abduction machine 12r x 3s
  • Sumo squats 10r x 3s
  • Squat 50r nonstop
  • One leg curls 12r x 7s (alt leg is rest)
  • Standing calves 20r x 5s

Saturday: Biceps/Triceps/Abs

  • Straight bar curls 20r x 3s
  • EZ bar reverse curls 12r x 3s
  • Preacher curls 10r x 3s
  • Hammer curls 12r x 7s (alt arm is rest)
  • Triceps pushdown 20r x 3s
  • Triceps reverse grip pushdowns 12r x 3s
  • Dumbbell kickbacks 10r x 7s (alt arms is rest)
  • 100r nonstop bicycle crunches

Sunday: Cardio/Rest

  • 20 Minutes LISS
Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo

What is your secret to your incredible quad development?

The only answer to this is to squat heavy. No other exercise builds quads like squats do! Train Insane!

Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo


If you had to pick only 3 exercises what would they be and why?

  1. Barbell Squats
  2. Incline Barbell Bench Press.
  3. Barbell Shoulder Press
  4. I used to love dead lifts, but I never do them anymore. I love these exercises, because I’m able to go heavy on them and I have built most of my mass from them.

What is your diet like?

Here is my base diet. The only difference is in the off season I do post workout cheat meals depending on what my coach tells me to do that day.
Daily Base Diet:


  • Meal 2
    8oz chicken raw weight
    2 tbsp coconut oil
    1 cup broccoli


  • Meal 3
    8oz chicken raw weight
    2tbsp coconut oil
    1 cup broccoli


  • Meal 4
    2 servings Greek yogurt
    1 scoop whey protein
    1/4 cup almonds





  • Meal 5 & 6 (divide it into 2 meals if it helps to get it down an 1hr apart)
    8oz lean ground beef sirloin
    3 cups cooked white rice



Bodybuilder Jordan Janowitz

Photographer – Jeff Sygo

When trying to cut down do you prefer to use HIIT or just normal cardio?

When I cut down the only cardio that I do is a brisk walk on the treadmill, not to fast and not to slow.

What is your supplementation like?

Favorite Quote:

“Nothing in life worth having comes easy.”

Sponsors to thank.

Iron Union Apparel: The Iron Union (Iron Union Apparel)
Team Juggernaut: Team Juggernaut