Here’s One of the Youngest IFBB Pro Keone Pearson’s Workout Routine & Diet Plan
Keone Pearson is a Georgia based American IFBB Pro who competes in the 212 division. He’s one of the youngest bodybuilders who has competed against some of the best bodybuilders like Shaun Clarida and made the victory in 2024 212 Olympia. Here, we’ll go through Keone Pearson’s workout routine, diet plan and about him. Hence, keep on reading.
No doubt, his success in a short time has echoed within the fitness industry. Keone is a certified personal trainer and a Pro level competitor whose main goal is to be an inspiration to young and old both.
Here, we’ll go into detail about his exercise regime and detail out what food he eats, supplementation, and exercises he does.
Keone Pearson’s Workout Routine
Like many IFBB Pro lifters, Keone is also genetically gifted. However, he works hard to achieve his full potential, and results don’t go unnoticed. For instance, he won the Mr. Olympia 212 division, which isn’t easy.
Secondly, when it comes to his workout philosophy, he likes to experiment and change his workout. For instance, during competition time, he trains differently, and in the off-season, his workout is different. He makes sure that he trains five to six days a week and hits every muscle once a week. He goes with the volume-based workout for muscles like legs and notices how muscles are responding.
He combines his workout with isolation and compound exercises and tries to target every muscle group. Mostly, Keone goes with free weights but uses machine exercises as well.
Here, below is one such Keone Pearson’s workout routine:
Shoulder & Arms
| Exercise Name | Sets | Reps |
|---|---|---|
| Incline DB Side Lateral Raises | 3 | 18 – 20 |
| DB Front Lateral Raises | 3 | 18 – 20 |
| Rope Face Pulldowns | 3 | 15 – 20 |
| Incline Shoulder Press W/ Hammer Strength Machine | 3 | 12 – 15 |
| Prone Incline Shoulder Press | 3 | 12 – 15 |
| BB Upright Rowing Superset W/ Cable Side Lateral Raises | 3 | 12 – 15 |
| Standing DB Curls Superset W/ Rope Triceps Pushdowns | 3 | 12 – 15 |
| DB Preacher Curls Superset W/ Overhead Cable Triceps Extensions | 3 | 12 – 15 |
Back
| Exercise Name | Sets | Reps |
|---|---|---|
| Wide Grip Lat Pulldowns | 5 | 12 – 15 |
| Bent Over BB Rowing | 5 | 12 – 15 |
| Chest Supported T – Bar Rowing | 5 | 12 – 15 |
| Close Grip Neutral Grip Lat Pulldowns | 5 | 12 – 15 |
| Seated Cable Rowing | 5 | 12 – 15 |
Chest
| Exercise Name | Sets | Reps |
|---|---|---|
| Pec Deck Fly | 3 | 12 – 15 |
| Incline Chest Press (Hammer Strength) | 3 | 12 – 15 |
| Seated Cable Flys | 3 | 12 – 15 |
| Incline Chest Press on Iso Lateral Machine | 3 | 12 – 15 |
Shoulders
| Exercise Name | Sets | Reps |
|---|---|---|
| Standing DB Side Lateral Raises | 3 | 12 – 15 |
| Triceps Dips Press | 3 | 12 – 15 |
| Cable Triceps Pushdowns | 3 | 12 – 15 |
Legs
| Exercise Name | Sets | Reps |
|---|---|---|
| Leg Extensions (Warm Up: 3 – 4 Sets) | 7 – 9 | 12 – 15 |
| Leg Press | 3 – 5 | 15 – 20 |
| Reverse Hack Squats | 3 | 15 – 20 |
| Sissy Squats | 3 | 15, 20, (1 W/ 45 Lbs Plate) |
Keone Pearson’s Diet Plan
Keone has made many changes to his diet as he started getting an understanding of his body. Changing his diet has helped him in many ways to get into Olympia-ready shape, which he is today. Here below is one such example of what Keone’s diet looks like.
Meal 1:
- Oats – 80 Grams
- Banana – 1 Full
- Beef – 100 Grams
- Whey Protein – 30 Grams
Meal 2:
- Chicken – 200 Grams
- Jasmine Rice – 75 Grams
Meal 3:
- Whey Protein Isolate – 1 Scoop
- Pineapple – 50 Grams
- Lean Ground Beef – 200 Grams
- Jasmine Rice – 75 Grams
Meal 4:
- Cream of Rice Cereals – 75 Grams
- Chicken – 200 Grams
Meal 5:
- Salmon – 200 Grams
- Potatoes – 200 Grams
Meal 6:
- Oats – 50 Grams
- Whey Protein Isolate – 30 Grams
- Almond Butter – 30 Grams
Keone Pearson’s Supplement
- L – Citrulline
- GlycerPump
- Agmatine Sulphate
- Pre-workout (Stimulant Free)
- L – Tyrosine
- Caffeine
- EAA + BCAA
- Seal Salt
- Whey Protein
Keone Pearson’s Early Life & Bodybuilding Career
Born on 23rd February 1995 in Georgia, USA, Keone hasn’t struggled with fitness and health in his life. This young bodybuilder has led a fit and athletic life from childhood. For example, he has played football and track & field. Similarly, his interest in the sport has made him realize about the importance of sports & fitness and a healthy lifestyle from early on.
Similarly, it has also helped him build discipline and ethics with a go-getter attitude, which has helped him become what he is today in professional bodybuilding.
In addition, he started chasing his goal of becoming a Pro bodybuilder from a young age, and by reaching the age of 21, he had already built an impressive physique that very few have been able to achieve. Further, in the 2016 NPC Lee Haney Games, he got the victory, which also helped him become confident about the next level. In the 2017 NPC Junior USA Championship, he won in the Classic Physique Division and got the IFBB Pro card as well.
Further, in 2018 he made the debut in IFBB Tampa Pro and became one of the youngest bodybuilders of Georgia to compete as a Pro bodybuilder. Though he went home as a runner-up, his performance made him a sensation. Later in 2019 he finished 4th in Arnold Classic and 2019 Olympia as well.
Keone Pearson Turning to the 212 Division and Wining 2023 & 2024 Mr. Olympia Title
In the 2023 competitions, Keone saw many ups & downs in his competitive bodybuilding career and even gained experience that helped him make solid planning. He did make the needed changes in his workout routine and diet, which also helped him gain lean muscle mass. He worked hard in his competition preparation, conditioned his body well, and became a complete package on the stage.
As a result, he went home with the trophy in the 2023 Texas Pro and even qualified for the 2023 Mr. Olympia. Further, no one might have expected two-time 212 Olympia champion Shaun Clarida to have the fierce battle with Keone Parson at the time of the pre-judging, and amazingly, both times in 2023 and 2024, Keone came out as a winner.
Wrapping Up
Keone is the true example of a person who has lived his life with discipline and hard work from his childhood days. His discipline & work ethic have paid off and helped him scale himself in the bodybuilding industry.
For those who are his fans or have wanted to know about Keone Pearson’s workout routine or diet plan, here we’ve covered one. We hope this article proves beneficial. Happy lifting!
