Jason Statham’s Workout Routine Is Regularly Manipulated for Influencing His Progress

Born on 12th September 1967, Jason Statham is a well-known face of Hollywood who’s also a martial artist, ex-diver. Apart from being an actor, he has also represented British Diving Team in the year 1992 and also came 12th in the World championships. And, before becoming a popular actor, he has also worked asa Model.

Known for movies like Transporter 3, The Expendables, Death Race, and The Mechanic, Jason Statham is also famous for his ripped and muscular physique. So, if you’re wondering what’s his workout routine looks like or what diet plan he follows, keep reading.

jason statham workout routine

Jason Statham’s Workout Routine – 1

Below is the six-day workout routine of Jason Statham:

Day 1

Exercise Sets Reps
Rowing Machine (Warm-Up) 10 Min
Bodyweight Squats 9 5
Ring Pull-Ups 9 5
BB Deadlift 9 5
Push-Ups 9 5

Cool Down Exercise:

Gymnastic Trampoline W/ Twists & Advanced Aerial Flips

Day 2

Exercise Sets Reps
Rowing Machine (Warm-Up) 10 Min
Ring Dips 9 5
Farmer Carry W/ Kettle Bells 9 5
L – Sit 9 5
Bodyweight Squats 9 5
BB Front Squats 10 10
Pull-Ups 10 10
Decline Parallette Push-Ups 10 10
Power Cleans 10 10
Knees To Elbows 10 10

Day 3

Exercise Sets Reps
Rowing Machine (Warm-Up) 10 Min
Farmer Carry W/ Kettle Bells 9 10
Row Machine (Intervals) 500 Meters

Day 4

Exercise Sets Reps
Rowing Machine (Warm-Up) 10 Min
Bodyweight Squats 10 10
BB Front Squats 5 5
Push-Ups 10 20

Day 5

Exercise Sets Reps
Rowing Machine (Warm-Up) 10 Min
Bear Crawls 5 Rounds
Crab Walks 5 Rounds
Flat Rope Climbs (7 Meter) 1 5
BB Front Squats 1 5
Ball Slams 1 5
Rope Pulls (15 Meter) 1 10
BB Bench Press 1 10
Ball Slams 1 10
Pull-Ups 1 15
Dips 1 15
Ball Slams 1 15
Resisted Bands Pulls 1 20
Smashes 1 20

Day 6

Cardio Workout – Any Sports / Physical Activity

Day 7: Rest Day

Jason Statham’s Workout Routine – 2

Below is another workout routine of Jason where he performs circuit at the end of every strength training:

Day 1:

Exercise Sets Reps
Rowing Machine (Warm-Up) 10  – 20 Min
Dips 5 10
Pull-Ups 5 10
Air Squats 5 15
Push-Ups 5 20

Circuit:

Three sets of below exercises:

  • Burpees – 10
  • Lunges – 12
  • Hanging Leg Raises – 15
  • Lunges – 12
  • Burpees – 10

Day 2:

Exercise Sets Reps
Rowing Machine (Warm-Up) 10  – 20 Min
Dips 5 10
Pull-Ups 5 10
Air Squats 5 15
Push-Ups 5 20

Circuit:

Five sets of below-mentioned workout:

  • 400 Meter Run
  • Dips – 15
  • 1 – Legged Squats (Scale W/ Air Squats) – 10
  • Man Makers – 5

Day 3:

Active Rest Day

Day 4:

Exercise Sets Reps
Rowing Machine (Warm-Up) 10  – 20 Min
Dips 5 10
Pull-Ups 5 10
Air Squats 5 15
Push-Ups 5 20

Circuit:

Three sets of following exercises:

  • Muscle Ups – 3
  • Burpees – 5
  • Skipping Rope – 100
  • Pull-Ups – 10
  • Jump Ropes – 100
  • Burpees – 5
  • Muscle – Ups – 3

Day 5:

Exercise Sets Reps
Rowing Machine (Warm-Up) 10  – 20 Min
Dips 5 10
Pull-Ups 5 10
Air Squats 5 15
Push-Ups 5 20

Circuit:

Five sets for the following exercises:

  • 800 Meter Jog
  • Mountain Climbers – 25
  • Box Jumps – 20
  • V – Ups – 15
  • Planks to Push – Ups – 10

Jason Statham’s Workout Routine – 3

Here’s one more workout routine of Jason:

Monday: Pyramid Training

  • Rowing Machine – 10 Minutes @ Speed of 20 Strokes / Minute (Warm-Up)
  • Push-Ups
  • Ring Pull-Ups
  • Bodyweight Squats
  • BB Stiffed Leg Deadlift
  • Hanging Leg Raises

Cooling Down: Freestyle Aerial Work on Gymnastic Trampoline

Tuesday: Big Five 55 Training & Static Hold Circuit

  • Rowing Machine – 10 Minutes @ Speed of 20 Strokes / Minute (Warm-Up)
  • Flat BB Bench Press
  • BB Military Press
  • DB Chest Flys
  • DB Triceps Press – Downs
  • Dip Bar L – Sit Hold
  • Farmers Hold W/ Kettlebell
  • Pause Bodyweight Squats

Cooling Down: Gymnastic Trampoline – 10 Minutes

Wednesday: Interval Training W/ Rowing & Boxing

  • Rowing Machine – 10 Minutes @ Speed of 20 Strokes / Minute (Warm-Up)
  • Boxing Session
  • BB Front Squats
  • Pull-Ups
  • Decline Push-Ups
  • BB Power Cleans
  • Knee to Elbows

Thursday: Lower Body Workout & Push-Ups

  • Rowing – 200 Meter (Warm-Up)
  • Bodyweight Squats – 20
  • BB Front Squats – 5 x 5
  • BB Stiffed Leg Deadlift – 4 x 1
  • Reverse Ab Crunches

Cooling Down: 200 Push-Ups

Friday: Cumulative Workout

  • Warm-Up: Rope Climbs, Bear Crawls (20 Yards), Crab Walk (20 Yards) x 5
  • BB Front Squats – 5
  • Medicine Ball Slams – 5
  • Rope Pulls – 5
  • BB Flat Bench Press – 10
  • Medicine Ball Slams – 10
  • Pull-Ups – 15
  • Medicine Ball Slams – 10
  • Dips – 15
  • Medicine Ball Slams – 10
  • Rope Pulls – 20
  • Medicine Ball Slams – 20

Saturday: Active Rest Day

Jason Statham’s Diet Plan

Though not like any professional bodybuilder, but to stay ripped and muscular, Jason follows a high protein diet:

Breakfast:

  • Fresh Fruits
  • Oats
  • Poached Eggs

Lunch:

  • Brown Rice
  • Miso Soup
  • Steamed Vegetables

Snack:

  • Peanut Butter
  • Nuts

Dinner:

  • Lean Beef
  • Fish
  • Chicken
  • Salad

Wrapping Up

Jason Statham is known for his action movies and ripped physique. And, for the same, he has a specifically tailored workout routine that’s often changed according to the movie role.

However, if you’re wondering what’s Jason Statham’s workout routine or else you want to give it a try, then we hope this article may have been helpful. Good luck!