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 is Jason Statham’s workout routine looks like or what diet plan he follows, keep reading.
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 Workout Routine
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!
