JD Pardo Total Body Recovery Workout: Train like Mayans M.C. Star!

This isn’t the first time we’ve seen JD Pardo at SHJ.

We originally researched our full JD Pardo Workout and Diet back in 2019 – but now we’re back to learn a little bit more about his regimen.

This time we’re actually going to be hearing about his “Total Body Recovery Workout”, which he was nice enough to hop on a video with Men’s Health and share.

Pardo starts off the video by explaining a little bit about why we’re talking about a recovery workout.

He says:

“This season I had hurt my knee, also had a fracture in my hand, and had to film through it – but as soon as the season ended I just really wanted to take some time off and let my body heal up – but this is work. There’s a time where you have to step up and get right back into it. And that’s where I’m at today.

He then introduces his trainer Shaun Nix who he has been working with to put together this recovery workout.

From there he tells us about how the character EZ Reyes really shaped the way he trains:

“So working as EZ Reyes on Mayans M.C. I really had to represent the physicality of the character. EZ Reyes transformed in prison. With the prison exercises he became an anime. You know, heavy on the chest, the back, the arms… For myself it really changed my workouts, focusing on compound, heavy movements.”

That’s why, even though he’s doing a full body recovery workout we’ll still be seeing compounds for the majority of the workout – but taken up in weight with a lot of warming up.

If you want another fun prison workout you can also check out our Uncle Iroh Inspired Workout Routine!

But, let’s get into JD Pardo’s training…

JD Pardo Full Body Recovery Workout

JD Pardo Workout Routine

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

JD Pardo Full Body Recovery Workout

This workout is shared by Men’s Health, Uli Latukefu and Maile Latukefu!

The Workout

Flat Bench Press

3-5 sets depending on what you work up to.

**Start with just the bar and then work your way up very slowly.**

Seated Cable Flys

3×15 reps

Superset: Curls

A. Incline Dumbbell Curls

3×10-15 reps

B. Cable Curls

3×10-15 reps

Superset: Dips and Triceps

A. Weighted Dips

3×12-15 reps

B. Tricep Pulldown

3×12-15 reps


3-5 sets depending on what you work up to.


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