Jason Wittrock

Physique Competitor

Jason Wittrock, and his passion for fitness first developed when he was only 8 years old. This was due to the high energy he had as a child. His mother would send him to his room as a punishment for bad behavior from time-to-time, as he’d act out in frustration.

To pass the time, Jason would start doing hundreds of push-ups and sit-ups hours on end. He quickly became addicted to the feeling of working out. Jason continued from there, slowly becoming more passionate about the fitness lifestyle.

By the age of 33, Wittrock established himself as a pioneer in the industry. Known for helping people with mental disorders and obesity problems with his training and nutrition advice.

This is his story:



“There is no offseason in my world.”

Athlete Statistics

Full Name: Jason Wittrock
WeightHeightYear of BirthNationality
145 - 155lbs (65.8 - 70.3kg)5'8" (172.5cm)1984American
Physique Competitor2010, 2000
Weight145 - 155lbs (65.8 - 70.3kg)
Height5'8" (172.5cm)
Year of Birth1984
ProfessionPhysique Competitor
Era2010, 2000



“Set your fears and doubts aside and just start climbing. You will learn everything you need on the journey up.”


Jason is a well-known fitness model and amateur physique competitor. He also owns a personal training business, and is continuously growing in popularity on social media.

Wittrock is an active contributor in the mental institution community, where he helps numerous people overcome their adversities to lead a healthier lifestyles.



“Problems don’t exist in the gym. Just pure opportunity.”


Early Life

Born and raised in Atlanta, US, Jason Wittrock has always been an athletic child growing up. According to him, he was so energetic that his mother had to punish him for acting out.

Jason said he would be sent to a room as a punishment and spend a rest of the day there, doing push ups to pass the time.

As he was spending several hours per day in his room doing various bodyweight exercises, Jason noticed that his body was slowly starting to change. This motivated him to exercise more.

It came to a point where he became addicted to the feeling of  the “pump” and it wasn’t long before he got himself a pair of dumbbells so he could train more seriously.


Jason continued training with more intensity each day, and by the time he entered college, he already had several years of serious weightlifting experience.

However, it wasn’t until he started watching his diet that he saw the biggest changes in his physique.

Wittrock said how he was amazed by the way he could manipulate his body by changing his diet, and also said how it made him become even more addicted with training.



A New Direction

After finishing college, Jason was in his best shape of his life. One of the trainers in the gym where Wittrock was training noticed his awesome physique and how hard he trained.

Jason said how he was approached by the trainer, an IFBB Pro named Carmella, who suggested to him that he should consider competing.

Needless to say, that was a turning point in Jason’s career and he immediately started to work out harder in order to prepare for the competition. He said; “That was the beginning of my bodybuilding career and it changed my life forever.”

It wasn’t long before he started competing in various amateur shows, where he received impressive results.

Major Competitions

Even though Jason is yet to get a Pro status, he managed to accomplish some impressive positions.

Some of his best results were the 1st place victory at the Georgia State Championships and the Coastal USA’s,  and a respectable 16th place at the Nationals, where he competed along side some of the best physiques in the USA.

He said how he decided to take some time away from the stage so he could fully commit to his training and diet, and eventually bring to the stage his best possible physique, and enter the professional league.

A Great Cause

Since the beginning of his journey into fitness at the age of 8, Jason became a personal trainer, physique competitor, and a fitness icon with ever growing popularity on social media.

However, the most notable of them all is his activity in the institutions for obesity and mental disorders, where he constantly helps people transform their lives.

According to Jason, many people suffer from serious mental illnesses, and due to the medication they take, they become obese and die at an early age. His main cause is to change that by giving people the correct guidance on nutrition, training, and health in general. He said how some of the people he’s helped so far have achieved amazing results in only a short space of time.

Jason continues to look forward to what future holds for him and his cause helping others in need, and for everyone interested in health and fitness.



“You never know when opportunity will knock on your door. You can only guarantee you will be ready to answer.”


Workout Philosophy

Jason always advises changing his workout routine so his body can never adapt, and says how he always relies on his instinct and intuition to guide him through each and every workout.

Wittrock also mentioned that it is very important to incorporate drop sets, negative reps, and forced reps. He continued; “I train to absolute muscle failure on at least one set per exercise, and always incorporate techniques like, partial reps and rest/pause.”

Training Split

Even though Wittrock never uses the same workout every week, he still has a standard regimen that he advises every beginner to try, and it looks like this;

  • Day One: Chest/Abs

Leverage Incline Chest Press, 4 sets of 30, 12-15, 10-12, 6-8 reps, 1 dropset to failure

Smith Machine Incline Bench Press, 4 sets of 12-15, 10-12, 8-10, 6-8 reps + 2-3 negative reps

Leverage Decline Chest Press, 4 sets of 12-15, 10-12, 8-10, 6-8 reps, 1 dropset to failure

Chest Dip, 3 sets to failure


Cable Crossover, 3 sets of 15-20, 12-15, 10-12 reps

Push-Up, 3 sets to failure

Decline Reverse Crunch, 3 sets to failure

Knee/Hip Raise On Parallel Bars, 3 sets to failure

Cross-Body, 1 set of 25 reps

  • Day Two: Legs

Leg Press, 5 sets of 50, 40, 30, 20, 10 reps


Seated Leg Curl, 3 sets of 30, 20, 8-10 reps, 1 dropset to failure

Leg Extension, 3 sets of 30, 20, 8-10 reps, 1 dropset to failure

Barbell Squat, 3 sets of 12-15 reps

Seated Calf Raise, 3 sets of 30, 20, 10 reps

Walking Lunge, 3 sets of 10 steps each leg

  • Day Three: Back/Abs


Pull-Up, 3 sets to failure

Chin-Up, 3 sets to failure


Wide-Grip Lat Pull-Down, 4 sets of 15-20, 12-15, 8-10, 6-8 reps, 1 dropset to failure

Underhand Cable Pull-Down, 3 sets of 8-10, 1 dropset of 6-8 reps

Bent-Over Barbell Row, 4 sets of 15-20, 12-15, 10-12, 8-10 reps

Single-Arm Dumbbell Row, 3 sets of 12-15, 10-12, 8-10 reps

Hyperextension (Back Extension), 3 sets to failure

Decline Reverse, 3 sets to failure

Knee/Hip Raise On Parallel, 3 sets to failure

Cross-Body Crunch, 1 set of 25 reps

  • Day Four: Shoulders

Smith Machine Overhead Shoulder Press, 4 sets of 30, 12-15, 10-12, 6-8 reps, 1 dropset to failure


Dumbbell Shoulder Press, 4 sets of 15-20, 12-15, 10-12, 8-10 reps

Seated Side Lateral Raise, 4 sets of 10 reps

Reverse Machine Fly, 4 sets of 15-20, 12-15, 10-12, 8-10 reps, 1 dropset to failure

Standing Front Barbell Raise to, 4 sets of 15-20, 12-15, 10-12, 8-10 reps

Upright Barbell Row, 4 sets of 15-20, 12-15, 10-12, 8-10 reps, 1 dropset to failure

  • Day Five: Arms/Abs


Triceps Push-Down, 5 sets of 50, 40, 30, 20, 10 reps

Standing Biceps Cable Curl, 5 sets of 50, 40, 30, 20, 10 reps


Seated Triceps Press, 3 sets of 15-20, 12-15, 10-12 reps

Hammer Curl, 3 sets of 8-10 reps


Bench Dip, 3 sets to failure

Cross Body Hammer Curl, 3 sets of 8-10 reps

Single-Arm Dumbbell Preacher Curl, 3 sets of 10-12, 8-10, 8-10 reps + 2-3 negative reps

Cable Single-Arm Triceps Extension, 3 sets of 10-12, 8-10, 6-8 reps, 1 dropset to failure

Decline Reverse Crunch, 3 sets to failure

Knee/Hip Raise On Parallel Bars, 3 sets to failure

Cross-Body, 1 set of 25 reps



“You are stronger than you think.”


Dieting Philosophy

When it comes to his diet regimen, Jason is different from many other fitness icons. The main reason for this is his specific Keto diet – Wittrock significantly restricts the amount of carbs he consumes per day, fats being the staple of his macronutrient plan.

He consumes very little carbs, a lot of healthy fats, and a moderate amount of protein. According to him, keto diet is the best option because it allows him to use fat as a fuel, instead of glucose, and claims there are numerous health benefits to this type of diet.

Meal Plan

When Jason isn’t following a strickt Keto diet, he’ll incorporate some complex carbs and whole grains. Jason’s daily diet looks something like this:

  • Meal 1: 7 a.m.

Whey Protein, 1 scoop

1 Organic Banana

  • Meal 2: 10 a.m.

Eggs, 4 whole

Ezekiel Bread (with butter), 2 slices

  • Meal 3: 1 p.m.

Diced Chicken Breast, 1 cup

Brown Rice, 1/2 cup

Steamed Broccoli, 1/2 cup

  • Meal 4: 4 p.m.

Ground Turkey, 1/2 cup

1 Avocado

  • Meal 5: 7 p.m.

Diced Chicken Breast, 1 cup

Brown Rice, 1/2 cup

Steamed Broccoli, 1 cup

  • Meal 6: 9 p.m.

Whey Protein, 1 scoop

1 Organic Banana


  • Whey Protein
  • Pre-Workout
  • Aminos



“Hesitation puts obstacles in your path, boldness eliminates them.”

What we can learn from Jason Wittrock

Fitness usually stands for self-improvement, and self-image. It can become an individual sport, but Jason has shown how it’s possible to improve your own life, but also help others in need along the way.

He gained a lot of experience with weightlifting and nutrition, but didn’t keep it all for himself. Jason shared his knowledge with others, mainly people who are in desperate need of help. With his training and dieting advice, he’s changed numerous lives and continues to do so daily.

Jason proved there are many ways of achieving your own greatness, and helping others is one of them.

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Thanks for spotting that Karthik, that’s been updated.

All the best,

Greatest Physiques

He isn’t 175-185lbs. He weighed himself in a recent YouTube video and he is 146lbs!! Misinformation. And misleading people.

Thanks Matt. We work hard to try and get our stats right, but sometimes they slip through the net! We’ve updated this now.

he doesn’t eat rice or bananas… even 1/2 cup is too much carbs for his whole day… at least copy what he eats in one of is “what i eat in a day video” like, you don’t even have keto coffee on there… he has it EVERY day, he usually trains just having that… doesn’t really eat breakfast, and he typically has 2 big meals a day. You’re really mixing things up, because that “diet” isn’t keto.

Hi Jocy, thanks for your input, you’ll see that we state: “When Jason isn’t following a strict Keto diet” before we list his ‘non-keto’ diet. Either way, your info is much appreciated, good job ?

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