The Science-Backed Workout Jason Kelce Is Using to Build Muscle and Lose Fat
Jason Kelce teamed up with exercise scientist Mike Israetel to transform his physique.
After dropping more than 30 pounds, Kelce is entering a new chapter in his fitness journey: bodybuilding. Kelce and Israetel linked up for a YouTube video, where Israetel showed him the ropes guided Kelce through a push-day hypertrophy workout.
Kelce explained he still wants to feel big and strong, but no longer wants to carry 295 pounds on his frame. At the time of filming, he said he weighed 266 pounds. His ultimate goal is build muscle while continuing to lose fat.
"I would like to preserve the joint health and things that I have left to a certain degree," he says.
During the session, he asked Israetel how recovered he should feel between sets during a hypertrophy phase—and how long to rest before moving to the next exercise.
"The best answer is whenever you're really ready to do another hard set again, which requires four check boxes to be checked. One is that you're no longer breathing super heavy. The otherone is how do you feel systemically wise? Like do you feel strong?" Israetel answers.
The last two boxes to check: making sure your target muscles and synergist muscles have also recovered.
Here's the workout Kelce and Israetel pushed through.Incline Bench Press
Sets: 3
Reps: 4-6
Before getting serious weight on the barbell, Kelce completed a couple of warmup sets.
Inverted Skull Crusher
Sets: 3
Reps: 10-15 on Smith Machine 3 sets 10-15 reps
They performed the workout on a Smith machine with no real weight loaded, making it an accessible move you can do at almost any gym. Israetel used the cue: "Elbows in, touch your chin, and come up."
Deficit Pushups
Sets : 3
Reps: 10
"Come down so only your chest touches the ground," Israetel cues.
Super ROM Lateral Raises
Sets: 1
Reps: 25
Though it's a high number of reps, Israetel allowed Kelce to break these up and shake his arms out. Super ROM lateral raises take the dumbbells to just over head height, focusing on a slow return to the start position.The Science-Backed Workout Jason Kelce Is Using to Build Muscle and Lose Fat first appeared on Men's Fitness on Jul 14, 2025
This story was originally reported by Men's Fitness on Jul 14, 2025, where it first appeared.
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