The Jason Statham Workout
Want to know how to get a body like Jason Statham ? Well here we bring you his official exercise, body building and diet regime - all from the man himself.
The star first came to prominence in the Guy Ritchie films Lock, Stock and Three Smoking Barrels and Snatch. Back then he was just a regular ‘geezer’
However, Hollywood beckoned with offers of action movies. The actor then transformed himself, packed on muscle, stripped away fat to reveal an impressive ripped physique.
Jason Statham Before
Jason Statham After
Starring in films such as Transporter 1, Transporter 2, Transporter 3, Crank, War, Death Race and The Bank Job called for peak physical fitness, a strict diet, and an intense bodybuilding routine.
Jason shared his incredible body building workout regime with premier fitness magazine Men’s Health (our fitness bible incidentally and highly recommended to all - take out a subscription !)
The following routine is brutal which is hardly surprising as his trainer is Logan Hood a former Navy Seal who now runs Epoch Training.
The Jason Statham Workout
There are two main mantras
Never Repeat Exercise Combinations - Every Day Different Combinations
Record Everything You Do
The Actual Workout
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Warm up for 10 minutes - stretching and general cardio such as bike or rowing
-
10 minutes of medium impact training
Alternate between every kinds of press up and do 15 rep sets with kettle bells.
Such as one armed swings as if playing golf, double-handed over head presses, alternate these with pull ups
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Interval Circuit Training
The final stage includes, again alternating over 6 days, pull ups, rope climbing, medicine ball, bench press, weighted step ups and rope pulls
The Eating Plan - Diet Nutrition
The actor has achieved rapid fat and weight loss by adhering to the following principals:
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He drinks about 5 litres of water a day - cleanses the system and fills you up
No bread, pasta, refined flour, sweets, fruit juice or midweek alcohol,
Spread out meals - he eats smaller amounts 6 times a day
Food consists mainly of vegetables, egg whites, fish, lean meat, nuts and protein shakes.
His rule is to stick to 2,000 calories a day which is sufficient to allow for muscle building without putting on fat
We hope you found this useful, interesting and perhaps inspiring. The results clearly speak for themselves - so if you’re that way minded - give it a go and you too could look like Jason Statham
Jordan said,
November 22, 2007 @ 11:25 am
MMMMMMMMMMMMmmmmmmmmmmmmmmmmmmmmmmmmmm
Temptress said,
October 1, 2008 @ 4:18 pm
Yet again RC you’ve manage to make my mouth water. How scrumdilliocious, yum, yum.
T x
Rod said,
October 1, 2008 @ 4:33 pm
Temptress
thanks for the comments - very much appreciated and pleased the posts have hit the spot !
I’ll do what I can to dig some more out - bring about some girl power and see if they can take the place in popularity of the girl posts
Thanks again Temptress and welcome to the site - hope you’ll return
All the best
Rod
Satya said,
October 18, 2008 @ 11:53 am
I really want to get a cd which shows Jasons workout .. can you help me know where I could get this from?
Rod said,
October 18, 2008 @ 2:46 pm
Hi Satya
I’m not aware of any DVD for the Jason Statham workout I’m afraid.
If there is one I would imagine Amazon would have it
Cheers
Rod
Gregory said,
November 1, 2008 @ 7:25 am
Statham’s workout is HARDCORE. Most times Statham will warm up for ten mintues full tilt on the rowing machine which is a workout in itself. The final stage is intense, does each set of 6 excercises 5 or 6 times if I’m not mastakin . I can only get through 3 sets of these excersises from a fresh start with maybe only ten minutes on a stationary bike. Great stuff!
Lancer said,
November 18, 2008 @ 1:47 pm
Hello. I am really wondering about how his 2000 calories a day works?? that’s even below my cutting calories, and I am MUCH smaller than him (6 ft, 160 lbs) I usually eat 3000-3200 calories a day and i barely gain a pound a week, if that. I can’t imagine him having a slow metabolism. I just don’t understand how you can put on muscles with 2K calories. Thanks in advance for the response.
Rod said,
November 18, 2008 @ 2:12 pm
Hi Lancer
you’re quite right that 2,000 calories a day will not build significant muscle mass.
The main thrust of his workout is to strip fat and improve definition.
When you see him in the films he’s not particularly big at all. I you look at the second photo, that’ll be post a workout and ‘pumped up’
By stripping away the fat he’s improved definition of existing muscle which gives the appearance of them being bigger.
He recently stated in GQ that he does not keep the regime up in between films not because of the working out but because he finds the limitations of the diet too much to bear - no beer or pizza etc he quotes !
Cheers
Rod
Steffen said,
November 30, 2008 @ 2:10 pm
Amazing shape in Death Race!
5 litres of water sounds crazy.. 2 litres would be sufficient.
You’ll rinse away all the vitamins in the food by drinking 5 litres of water! insane!
Joe NJ said,
December 4, 2008 @ 12:43 am
You can get a physique like Jason’s by doing high rep bodyweight exercises 3-4 times per week 45 minutes tops followed by 15 minutes of intervals.
Supplemental Martial Arts work twice a week and your good to go.
PS-You would have to average about 300-500 pushups in these workouts sets of 20 plus.
Berto said,
December 7, 2008 @ 6:57 pm
do you know where i can view the unedited version of his workout.I seen the edited version in men’s health..
David said,
December 23, 2008 @ 10:53 pm
A sample week of his workout can be found on Men’s Health’s website. I don’t know if the long term training plan is available anywhere.
Stephen said,
February 19, 2009 @ 8:09 am
I know this was posted awhile ago but just updating and letting you all know that Mens Health has posted the unedited workout on their website(and maybe in the mag?) Anyway, it is INSANE. Im gonna do a mild version but i dont think most people could do the full workouts he does.
Rod said,
February 19, 2009 @ 9:19 am
Stephen
I know what you mean, hence this version.
His full-blown regime could only be followed with tremendous dedication and not having a job or much of anything else to do
He’s paid to do this effectively - something we shouldn’t lose sight of
Cheers
Rod
jdog said,
February 25, 2009 @ 2:15 am
hey there rod. im a big fan of statham.im looking to tone my body and have a quota.say may.i only weigh in at 140 at 5.9 in height. so you can imagine that im already skrawny. my question is if a 20 minute hard workout, daily, without reapeting exercises, could potentially sufice? or will i have to up my game plan? keep in mind however that my routine only consists of pushups, skawts and situps. peace out, jdog
Rod said,
February 25, 2009 @ 8:56 am
Hi Jdog
if you’re looking to bulk up with muscle then I doubt you’re routine is the best road.
Muscle, to keeep it simple, comes from shifting weights and diet.
What yo’re doing is great and should keep yyou fit and toned but if your after muscle then it’s hard work and lots of food - not easy !
Cheers
Rod
Jay said,
February 28, 2009 @ 1:47 am
haha i love how everybody is adding their “2 cents” of how to train. for all those seeking real, genuine answers, your looking in all the wrong places. you want ACTUAL proof (i.e. references from academic sources, most of the things i’ve read in mens health are BS) from preferably journal articles, try sports science journals, physiology etc. google scholar should provide a few freebies for those not registered to athens. oh, i briefly saw something about no pasta or bread/low callorie diets lol, carbs, in my oppionion are well overlooked in bodybuilding (keyword, bodyBUILDING), you wouldn’t try to run a car without petrol so why train with insufficent energy (carbs = glycolgen) which is the main source of energy used in high intensitity workouts (atp/pc resyn n all that). anyways, hope that helps.
oh yeh, sorry about spellings, was a rushed comment.
Rod said,
February 28, 2009 @ 10:00 am
HI Jay
thanks fo rthe comment and welcome to the site, hope you’ll return.
There is a great deal in what you say !
The men’s fitness type magazines are, in my experience, more about what can we put in it this month.
Your point about past is one I’ve seen them contradict themselves with in the same issue.
The reality is, the more ‘quality’ food you take on and the heavier the weights you lift the bigger your muscles will get.
The less ‘junk’ you eat and the more aerobic exercise you take the more fat you’ll strip.
It’s as simple as that really - but that wouldn’t fill a magazine month after month !
Cheers Jay
Rod
Jay said,
February 28, 2009 @ 1:03 pm
haha, its cool mate
yeh its pretty simple really, being patient is deffo something to consider too, it probably took stathem years to get to what he looks like now (from what i’ve heard he was in the britain swimming team for years?!).
anyways guys, if your gonna train, may as well train hard
ERIC said,
March 30, 2009 @ 7:46 pm
Im sure he has a professional chef to cook healthy meals for him as well as a personal trainer which is something most of us commoners dont have. If I had his money,I would burn mine.
Cheers
Dan said,
May 27, 2009 @ 10:23 am
Jason Statham finished as number 12 in the diving world championship 1992, so he wasnt really a regular geezer before he became famous.
ray said,
January 3, 2010 @ 5:03 pm
hi
im 5′8 about 12 and a half stone in quite good shape 4 pack but want a 6 pack hows the best way to get ripped but not look skinny whats the best things to eat and when do i train light or heavy lots of reps or not how many times a week are protien shakes any good what about creatien when to take it and how much
trhx for your help ray
Dan said,
January 21, 2010 @ 5:46 pm
Ray a 6 pack is genetics. To let them show you need to strip the fat away, but you’d be better of getting some callipers to start with as if you have a defined 4 pack then that could be what you were born with, it’s just like an 8 pack, not everyones abs are the same.
jase said,
March 4, 2010 @ 5:33 pm
“His rule is to stick to 2,000 calories a day which is sufficient to allow for muscle building without putting on fat”
2000 cals are his cutting cals. He isn’t putting on muscle at 2000
mridul mishra said,
April 6, 2010 @ 10:55 am
I am 5′6″. I wish to bulk up but am afraid that too much muscle will accentuate my short height. Still i wish to put on more muscle. Could u plz suggest ways in which i can do that? I also wish to know whether protein supplements can be a part of one’s regular diet??