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Jackie Chan Workout Routine



Jackie Chan's Workout Routine & Diet

What’s Jackie Chan’s workout routine?

Jackie Chan is the world-renowned martial arts icon. He has been a successful actor, director, producer, action choreographer, stuntman, etc.

Chan is well known in Asia as well as in the West for his perfect comic timing and his impeccable fighting style. Even after breaking and injuring almost every part of his body, Chan is known to have performed all of his stunts on his own.

He has acted in more than 100 Hong Kong and Hollywood movies, out of which more than 10 were his own directorial ventures.

Within this article, we’ll discuss Jackie Chan’s workout routine, diet and supplements and so much more:


Current Stats 

Height: 170 cm – 5’7″

Weight:‎ 65 kg – 143 pounds

Age: 65 years old 

Birthday: 7th of April, 1954

Accolades: Academy Honorary Award, Winner, 2016


Workout Principles

Jackie Chan has changed exercise routine many times in his life. But his priority with his current exercise plan is to burn fat and to sustain his muscular build.

He took hardcore kung-fu training from the Peking Opera School when he was at a young age; he spent hours every day performing exercises to make amazingly strong, yet flexible.


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Jackie Chan’s Workout Routine 

Jackie Chan is extremely fit and is known to perform all his stunts by himself no matter how dangerous or complex they may be. 

He starts his day by running 3 to 5 miles daily. Running is a great way to warm up and build stamina for the rest of your exercises. 

Here is Jackie Chan’s workout routine: 


Monday Full Body and Core Variation One

On Monday, he performs a full body and core routine by doing 6 different exercises. 

Here’s Jackie Chan’s full body and core routine:

1. Bench Press (4 sets, 25 reps)

2. Sit-Ups (4 sets, 25 reps)

3. Shoulder Front Raises (4 sets, 25 reps)

4. Weighted Lunges (4 sets, 25 reps)

5. Power Cleans (4 sets, 25 reps)

6. Tricep Pushdowns (4 sets, 25 reps)


Tuesday: MMA and Kung Fu

On Tuesday, Jackie Chan performs MMA or Kung Fu.


Wednesday: Full Body and Core Variation Two

On Wednesday, Jackie Chan performs a full body and core routine, where he hits every exercise with a total of 4 sets and 25 reps. 

Here’s Jackie Chan’s full body and core routine: 

1. Front Squats (4 sets, 25 reps)

2. Hanging Leg Raises (4 sets, 25 reps)

3. Military Press (4 sets, 25 reps)

4. Cable Rows (4 sets, 25 reps)

5. Chest Flys (4 sets, 25 reps)

6. Tricep Kickbacks (4 sets, 25 reps)


Thursday: MMA and Kung Fu 

On Thursday, he hits MMA and Kung Fu again.


Friday: Full Body and Core Variation Three

On Friday, he hits a full body and core routine again. 

Here’s Jackie Chan’s full body and core routine:

1. Deadlift (4 sets, 25 reps)

2. Planks (4 sets, 60 seconds)

3. Arnold Presses (4 sets, 25 reps)

4. Leg Press (4 sets, 25 reps)

5. Dips (4 sets, 25 reps)

6. Close Grip Bench (4 sets, 25 reps)


Saturday and Sunday: Rest

On Saturday and Sunday, Chan rests and recover to bulk up. 


Jackie Chan’s Diet 

Jackie Chan is strict with his food intake. His diet mostly consists of food that is low in fat, carbs and sodium and high in protein.

On days that he would eat more than he should have, he increases his cardio the next day. His cheat days are followed by punishments.

Here is Jackie Chan’s diet: 


1. Breakfast:

  • Eggs
  • Oatmeal


2. Lunch:

  • Lean protein
  • Brown rice 


3. Dinner:

  • Any kind of fish
  • Vegetables



Jackie Chan uses the following supplements to help fuel his gains:

  • Omega 3 
  • Vitamins



Famous movie star Jackie Chan is one of the most accomplished martial artists in the world and he is a well-known name in the world for his multi-talented personality.

He has even received an Honorary Oscar Lifetime Achievement Award in 2016 for being a part of the film industry for 56 years and having done over 200 films.

What do you think about Jackie Chan’s workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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