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Jason Statham Workout Routine

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Jason Statham's Workout Routine & Diet

Jason Statham is known for being one of the toughest guys that you’ve ever seen in films. Statham has one of the most ripped physiques and body in the movie industry.

The English actor has had to reassess his point of view on being healthy and fit. Statham has played in big numerous action films and has also practiced some MMA.

Before the movie ‘Crank 2’ was released, he adopted an explosive training programme working out 6 days each week.

With this article, we will show you guys how you can get a ripped body just like Statham. Here is a glimpse at Statham’s complete workout plan and diet.


Current Stats

Height: 1.78 m

Weight: 84 kg (185 lbs)

Age: 51 years old

Birthday: 26th of July

Birthplace: Shirebrook, United Kingdom

Accolades: Women Film Critics Circle Awards 2006


Workout Principles

Within Jason Statham’s routines, he normally mixes up his workout and he also likes to use his own body weight when he workouts.

He plans his workout really carefully so he doesn’t get tired of doing the same kind of exercises. His focus is to stay athletic, quick and agile. Statham’s starts nearly every day out with a warm up and then after that he continues with his workout.

Statham used to not care about his diet. Today his diet consists of around 2000 calories per day broken up to 6 meals that he eats every 2-3 hours.


Jason Statham’s Workout Routine

Jason Statham hits the gym 6 days a week where his workout plan is continually altered. His training plan is packed with high-intensity exercises that keep the heart rate up while burning fat as well as tone muscles.

The workout philosophy is designed to use an alternative dynamic approach with explosive movements. One thing that Statham loves the most is to workout with his own body weights.

Here is Jason Statham’s workout routine:


Monday: Pyramid Circuit Training

Within this routine, Jason performs 7 exercises:

  1. Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
  2. Pushups
  3. Ring pull-ups
  4. Squats with bodyweight only
  5. Stiff leg deadlifts
  6. Hanging leg raises
  7. Cooling down: 10 minutes freestyle aerial work on a gymnastic trampoline


Tuesday: Static Hold Circuit and Big Five 55 Training

On Tuesday, Jason targets chest and shoulders. There are 9 different exercises within Jason’s chest and shoulder routine:

  1. Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
  2. Flat bench chest press
  3. Military press shoulder exercise
  4. Dumbbell chest flys
  5. Triceps press-downs with dumbbell
  6. L-sit hold on dip bars
  7. Farmers hold with kettlebell
  8. Bodyweight squat hold
  9. Cooling down: 10 minutes on a gymnastic trampoline


Wednesday: Interval Training including Rowing and Boxing

On Wednesday, Jason performs a rowing and boxing routine. On this day he works a lot with his own bodyweight.

  1. Front squats with weights
  2. Pull-ups
  3. Decline pushups
  4. Power cleans with a barbell
  5. Knee to elbows


Thursday: Lower Body Workouts and Pushups

On Thursday, Jason hits a lower body workout routine. He has 6 different exercises to do this day.

  1. Warmup: Rowing 2000 m
  2. Squats with bodyweight only (20 reps)
  3. Front squats with 175lb weight (5 sets, 5 reps, rest 90 sec between sets)
  4. Stiff leg deadlifts (4 sets, 1 rep at 130, 140, 160, and 180 percent of the body weight, rest 3 min between sets)
  5. Reverse abs crunches
  6. Cooling down: 200 pushups (sets of 15-20-25-20-15 reps)


Friday: Cumulative Workout Routine

On Friday, Jason hits a cumulative workout routine where he’s doing 5-10 reps on every exercise.

  1. Warming up: Rope climbs, bear crawls (20 yards), and crab walks (20 yards), 5 reps each
  2. Front squats with 120% bodyweight (5 reps)
  3. Medicine ball slams (5 reps)
  4. Rope pulls (5 reps)
  5. Flat bench press (10 reps)
  6. Medicine ball slams (10 reps)
  7. Pull-ups (15 reps)
  8. Medicine ball slams (10 reps)
  9. Dips (15 reps)
  10. Medicine ball slams (15 reps)
  11. Rope pulls (20 reps)
  12. Medicine ball slams (20 reps)


Saturday: Contextual Workout

On Saturday, Jason is trail running.

Trail running for more than an hour


Sunday: Rest day

On Saturday, Jason has his rest day, and like the other bodybuilders, we know that rest is one of the most important parts of the workout so the body can recover.


Jason Statham’s Diet

Now that we went through Jason Statham’s workout routine it’s finally time to take a look at his diet plan. Statham eats good healthy food including nuts, beans, fish, and chicken to get lean muscle mass.

However, that does not stop him from gorging on eating snacks like chocolate. The actor makes sure that he always eats sugary and starchy foods in the daytime.

So with that said, let’s take a look at Jason Statham’s diet and the supplements that he takes daily to help his workout results.


Here is Jason Statham’s diet:

Breakfast: Fresh fruits such as pineapple and strawberries, oats, poached eggs; granola/porridge in cold wintry places

Lunch: Brown rice, steamed vegetables, or miso soup

Dinner: Lean beef, chicken, fish, a vegetable/salad; he avoids eating after 7 o’clock in the evening. Peanut butter, nuts, or other high-protein snacks between meals. At least 3 liters of water per day.


Supplements & Recommendations

Jason Statham uses the following supplements to help fuel his gains:

Whilst we don’t know the exact brand of supplements Jason Statham uses, we have some recommendations based on what he takes. These are the top picks from each category, featured on our ranked supplement lists:

Best Whey Protein
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Jason Statham is one of the greatest action actors of all time, and there is no wonder that he has influenced that many people with his workout routines and diet. Statham has also shown people that you can go from the bottom to the top if you just work hard.

If you enjoyed this routine, check out some of our other male actor workout routines:

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

Emmy Wallin is a writer for Jacked Gorilla. She is a young Swedish girl from Uppsala, who is currently traveling around the world. Emmy has a big passion for helping others and motivating people. Emmy has been studying celebrities careers, lifestyles, and workout routines for over 3 years. She is the face behind the workout routine articles here on Jacked Gorilla. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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