jason statham

Jason Statham Workout

Jason Statham was born in the family of a singer and a dancer. Later he moved to Great Yarmouth, where he mastered the art of street theater. He also played football, but most of all he liked jumping into the water. Statham was a member of the British national diving team for 12 years.
Jason Statham’s father was an actor and gymnast and often taught his son this.

In the late 90’s an advertising agent who worked exclusively with athletes invited Statham to participate in the advertising campaign of Tommy Hilfiger. So the modeling career began. After a while, the owner of the firm, which was advertised by Jason Statham, became the main producer of Guy Ritchie’s debut movie “Lock, Stock and Two Smoking Barrels” and offered the director the candidature of Statham for one of the roles in the film. The director was very fond of Statham’s inflexibility. So the actor career began.

Jason Statham’s complex of exercises

Before filming in Parker and The Expendables 2, actor practiced a certain program. For this, Logan Hood, trainer, an Ex-Navy SEAL, the head of the companies Epoch Training was invited. Training took place every day, except Sunday. During all five days, workouts were held in the premises of 87Eleven, a company for the preparation of stunts for the film industry and stuntmen, which is located in the building of the former warehouse next to the Los Angeles airport.

jason statham body

Actor Jason Statham

In this building, there are ropes, trampolines, bars, mats, heavy bags, weights and a complex aggregate of horizontal bars. On Saturday, the training was held in the form of an hour marathon in the Hollywood Hills area.

Each training session of Jason Statham included three stages:

Warm up.

While warming up, Jason used a rowing machine, but any other cardiovascular device would also serve. The exercise takes 10 minutes, but use stretching exercises before this. This is the easiest part.

Training of medium intensity.

The first to load are the muscles of the body, in order to prepare them for the third stage. There are many variations of this training. You can do three repetitions of each type of push-ups (arms are shoulder width apart, arms wider than shoulders, arms narrower than shoulders, with clap, right hand on the step, left hand on the step, legs above the head, etc.). The next time you can be working with a pood kettlebell: hang squat plus the squat press – swings (when the weight starts moving between your legs, and ends at the level of the head; the arm is straight) – 15 reps for each hand; behind-the-neck kettlebell presses – 15 reps with two hands.

training regimen

Jason Statham’s body

Circuit training.

The last final stage. This is the most difficult stage of the whole program.
Statham’s circuit training includes the following series of exercises:

  • Ball slams. Using a rubberized medicine ball weighing 9 kilograms, lift it above your head, and then forcefully slam the ball down on the floor as hard as you can (20 times).
  • Pull-ups. “Jump” from one bar to the other, which is higher than the first (8 times).
  • Rope climbing. Using an 8-meter rope, climb it with your hands and descend. Exercise is done without the feet (4 reps). Try to reduce the amount of pulls each time.
  • A triple kick. Put your feet shoulder width apart and do squats. Then move the legs back taking a lying supporting position. Do a push-up, make a jerk, pull your legs to your chest and jump up as high as possible (20 times).
  • Squats with a barbell. Place the working weight barbell on the front deltas, holding it with overhead grip. Hold the back upright, perform a squat until the hips are parallel to the floor, and immediately return to the starting position (20 times).
  • Bent knees lifting. Hang on the bar and bend your knees, then pull them to your chest. Hold for a second, and then return your legs to their initial position (20 times).
  • Weighted step-ups. Take the barbell (you can replace it with 2 dumbbells) and step up. Then step down (20 times).
  • Farmer’s walk. Hands along the body, 32-kilogram kettlebell in each hand. Go along the gym to and from (3 times).
  • Basic exercises. You can choose between bench presses, squats or deadlift with light weight (20 times).
jason statham training

Jason Statham pull-ups

Jason Statham Workout Schedule

The 51-year-old actor hits the gym 6 days a week, and his workout plan is continually altered. His training program is packed with high-intensity exercises that keep the heart rate up, while burn fat as well as tone muscles. The workout philosophy is designed to use alternative dynamic/static approach with explosive movements while holding the weights at locked out position.

Day 1: Pyramid Circuit Training

Seven reps of each exercise that target your back, abs, arms, and legs

  • Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
  • Push-ups
  • Ring pull-ups
  • Squats with bodyweight only
  • Stiff leg deadlifts
  • Hanging leg raises
  • Cooling down: 10 minutes freestyle aerial work on a gymnastic trampoline

Day 2: Static Hold Circuit and Big Five 55 Training

Static Circuit (four sets of each exercise with the weights held for 30 seconds and 10 seconds of rest between sets)

  • Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
  • Flat bench chest press
  • Military press shoulder exercise
  • Dumbbell chest flys
  • Triceps press-downs with dumbbell
  • L-sit hold on dip bars
  • Farmers hold with kettlebell
  • Bodyweight squat hold
  • Cooling down: 10 minutes on a gymnastic trampoline

Big Five 55 Training Program (a circuit comprising 5 exercises done 10 times without rest, starting with 10 reps of each exercise and gradually decreasing by 1 in each set; so each exercise is repeated 10-9-8-7-6-5-4-3-2-1 times)

  • Front squats with weights
  • Pull-ups
  • Decline push-ups
  • Power cleans with a barbell
  • Knee to elbows

Day 3: Interval Training including Rowing and Boxing


  • Warming up 2000 m at 15-20 strokes/minute on a rowing machine
  • Six intervals of alternate rowing and rest; between each 500 m, 3-min active rests that involve walking around the gym or house


  • Warming up with shadowboxing and lunges for legs
  • Three min intervals of punching and kicking against a padded target (5 times)
  • Two min rounds against a heavy bag (3 times)
  • Three min session against a speed bag (once)
  • Kettlebell farmers hold (3 sets)

Day 4: Lower Body Workouts and Push-ups

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

Day 5: Cumulative Workout Routine

  • Warming up: Rope climbs, bear crawls (20 yards), and crab walks (20 yards), 5 reps each

One set of the following workouts done briskly

  • Front squats with 120% bodyweight (5 reps)
  • Medicine ball slams (5 reps)
  • Rope pulls (5 reps)
  • Flat bench press (10 reps)
  • Medicine ball slams (10 reps)
  • Pull-ups (15 reps)
  • Medicine ball slams (10 reps)
  • Dips (15 reps)
  • Medicine ball slams (15 reps)
  • Rope pulls (20 reps)
  • Medicine ball slams (20 reps)

Day 6: Contextual Workout

Trail running for more than an hour

Day 7

Rest day

Jason Statham’s Diet

To keep fit, you need to eat right. Of course, Jason Statham adhered to this rule. However, he was not fond of any “star diets”, and adhered to the simple foundations of a healthy diet. In his interviews, Statham says that he adhered to a special diet only during the filming. In the rest of the time, he did not try to follow a certain diet, but, generally, he keeps within 2000 calories per day.
To get lean muscle mass and lose fat, Statham eats good healthy food including nuts, beans, fish, and chicken. He says that ninety-five percent of his diet comprises fat- and carb-free foods. However, that does not stop him from gorging on chocolates occasionally. The actor makes sure that he eats sugary and starchy foods in the daytime. This means he gets enough time to burn the extra calories off.
The diet of the actor does not include fruit juices that contain excessive amounts of fructose, as well as some juices with added sugar. The main rule is abstinence from alcohol.
Every evening, Statham prepares a dessert – a cocktail of fruits on a usual yogurt.
Jason believes that the best way to keep fit is to record everything that passes through your mouth. He carries a notebook with him everywhere, to which he writes down everything that he eats.
Another rule is separation of calories. Here Jason adheres to the old sports prescription: dividing the daily ration into five or six small meals. The composition of food is also not surprising – egg whites, vegetables, lean meat, fish, nuts and protein shakes. And all this fits into the limit of 2000 calories.

As you can see, the diet of Jason Statham is very simple, its principle can be called classic: we cut calories, refuse garbage food in favor of healthy proteins and carbohydrates.

Statham’s daily meal plan is as follows:

  • Breakfast: Fresh fruits such as pineapple and strawberries, oats, poached eggs, granola;
  • 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 water per day.

Therefore, you can try out Jason Statham’s workout and diet program to kick the metabolism and lose fat fast.

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