Jason Statham is widely admired for his action-packed movies and his exceptionally fit and muscular physique. His dedication to fitness is evident in his disciplined workout routine and dietary choices, which have allowed him to maintain his impressive physique even after turning 50. Statham's approach to fitness is characterized by variety and intensity, constantly changing his workout routines to avoid boredom and maintain motivation. He focuses on improving mobility, agility, and range of motion, essential for performing demanding stunts.
The Foundation of the Jason Statham Physique: Diet
Maintaining a lean, shredded physique like Statham's requires eating right most of the time, while allowing for occasional indulgences. Statham is all about persevering and gaining as much lean muscle mass as possible, as reflected in his diet. He occasionally indulges in chocolates but drinks at least three liters of water daily.
Breakfast: Fuel for the Day
To kick start his day, Statham consumes a nutritious breakfast. He normally eats fresh fruits and oats. The location kind of demands what you eat for breakfast. If you’re somewhere cold and wintry, fresh fruit’s not that appealing. But if you’re out here in California, strawberries and fresh pineapple is definitely on my menu. In England, I’ll have granola or porridge. He does eat eggs they’ll be poached.
Lunch: Nutrient-Dense Grub
For lunch, Statham opts for brown rice with steamed veggies. These help to give him the energy due to the presence of carbs. Or try a nice miso soup.
Dinner: The Protein-Packed Finale
To wrap up his day, Statham eats a high-protein dinner consisting of lean beef, chicken and fish, a vegetable, or salad.
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Snacks
Eat small, high-protein snacks like nuts or peanut butter.
The Jason Statham Workout Regimen: Building an Athletic Physique
Statham's athletic physique is characterized by well-developed muscles, agility, and the ability to move with ease. To achieve this type of body, one must incorporate a combination of calisthenics and cardio exercises into their workout routine. Statham has everything on the table regarding gym equipment. Statham does it all: free weights, stability balls, advanced plyometrics, or machines. Jason Statham’s weekly workouts generally consist of total-body intensive sessions working multiple muscle groups. These intense sessions include HIIT workouts, cardio, and resistance training. The A-list actor also incorporates circuit training on some days and emphasizes the importance of warm-ups before training.
Warm-up
Before performing his one-rep max deadlifts, Jason Statham does many warm-up exercises, including rowing and a pyramid circuit. Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140-148.
Day 1: Building Strength with Deadlifts
Day 1 focused on deadlifts, where Statham works his way up to his one-rep max (1RM). After completing his circuit exercises, he proceeds to the deadlifts, starting with about 35% of his 1RM and doing a few reps. He progressively adds weights and reduces his reps until he reaches his 1RM, which is more than twice his bodyweight. Statham starts with 135 lbs, moving to 185, 235, 285, 325, 350, 360, and 365 lbs. His rest between sets is usually between one and three minutes.
Day 2: Functional Circuit
Jason Statham does some warm-ups for his second day, including ten-minute rowing. He then proceeds to do a static hold circuit consisting of four exercises: ring dip hold, kettlebell farmer hold, dip bars or L-sit on parallettes, and bodyweight squat hold. He performs these four exercises as a circuit, staying in a specific position for 30 seconds before switching to another exercise within 10 seconds. He begins by alternating between five exercises, doing the circuit ten times. He starts with ten reps for each exercise and reduces his rep range by one until he does 55 reps per exercise.
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Day 3: Interval Training
On day three, Statham warms up on his rowing machine and proceeds to his interval workouts, six intervals of 500m sprints. He also includes three minutes of rest between each sprint. Statham then cools off by performing a farmer’s carry with a pair of 70 lbs kettlebells over a distance of 500m.
Day 4: Lower Body Strength
Jason Statham starts with warm-up exercises consisting of bodyweight squats and rowing. He squats just one set of 20 reps. He performs five sets of five reps of front squats for his major exercises using 105% of his body weight.
Day 5: Cumulative Routine
For day five, Statham starts with rows as warm-ups, then includes bear crawls and crab walks. He does 75m for each exercise before moving to his major exercises. This day is for performing an activity to get the blood pumping and boost your endurance.
Day 6: Contextual Workout
It could be any outdoor activity like basketball, soccer, swimming, or hiking. Jason Statham does this to get a feel from the outside.
Day 7: Complete Recovery
It’s a day for rest and you can do some stretches or yoga.
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Detailed 7-Day Workout Routine
Here's a more detailed breakdown of a sample 7-day workout routine inspired by Jason Statham's training:
Monday: Pyramid Circuit Training
This is a simple one where you gradually increase the intensity by doing additional reps. You do one of each exercise mentioned below in quick succession. Then you repeat them by doing two reps of each, then 3 reps, and so on. Each of these sets will introduce more reps.
- Warm Up: 10 minutes on the rowing machine
- Push-Ups
- Pull-Ups
- Bodyweight Squats
- Stiff-legged Deadlifts
- Hanging Leg Raises
- Cool Down: 10 minutes on the rowing machine
Tuesday: Static Hold Circuit and Big Five 55 Training
Static Hold Circuit: You will have to do 4 sets of each and there will be very little movement. You hold the weight in place to put strain on a group of muscles. You will hold the weight for 30 seconds before moving onto the next one to do the same. Only take a 10-second rest at the end of a full circuit.
- Warm Up: 10 minutes on the rowing machine
- Flat Bench Press
- Shoulder Military Press
- Dumbbell Chest Flys
- Dumbbell Tricep Pressdowns
- Bar Dips
- Kettlebell Farmer Hold
- Bodyweight Squat and Hold
- Cool Down: 10 minutes on the rowing machine
Big Five 55: Here, Jason goes through 5 exercises starting off with 10 reps in each set. Then he does them again with 9 reps.
- Weighted Front Squat
- Pull-ups
- Wide Grip Pushups
- Power Cleans
- Knee Raises
- Finish off with 20 to 30 minutes of Treadmill HIIT (alternating 1-minute sprint and 1-minute jog)
Wednesday: Interval Training with Rowing and Boxing
- Rowing: Warm up with 500m rowing followed by active rest (walk around your gym/home): 4 sets
- Boxing:
- Shadowboxing Warm Up: 5 minutes
- Lunges for Legs Warm Up: 5 minutes
- Punching/kicking vs. Padded Target: 5 times 3 minutes
- Punching/kicking vs. Heavy Bag: 3 times 2 minutes
- Punching/kicking vs. Speed Bag: 1 time 3 minutes
- Kettlebell Farmer Hold: 3 sets of carrying heavy weight for 500 yards
Thursday: Lower Body and Push-ups
- 10 minutes rowing warm-up
- Bodyweight Squats: 20 reps
- Weighted Front Squat: 5 sets of 5 reps
- Stiff-Legged Deadlift: 4 sets of 1 rep at 130%, 140%, 160%, and 180% of your body weight
- Reverse Crunches: until it really hurts
- Cooldown: 200 Pushups
Friday: Cumulative Routine
This is a tough day and will target a load of different muscle groups.The advantage of this is that it boosts testosterone and growth hormone production in a natural way. And that will show in a lot more defined muscle shape.
- Warm Up: Rope Climbs: 5 reps
- Warm Up: Bear Crawls: 5 reps of 20 yards
- Warm Up: Crab Walks: 5 reps of 20 yards
- Front Squats: 5 reps at 120% body weight
- 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
- Bar Dips: 15 reps
- Medicine Ball Slams: 15 reps
- Rope Pulls: 20 reps
- Medicine Ball Slams: 20 reps
Saturday: Contextual Workout
It’s mainly cardio at this stage, and the best way to do this is to get outside and do some trail running for at least 1 hour.
Sunday: Rest and Recovery
It’s a day for rest and you can do some stretches or yoga.
Important Considerations
- Variety is Key: Statham's workouts are constantly changing, which keeps him interested and prevents his body from adapting too quickly.
- Listen to Your Body: It’s crucial to remember that every individual is different. What works for him might not work for everyone. It’s essential to find a workout and diet that suits your body type, fitness level, and goals.
- Proper Form: Focus on maintaining good form during exercises to prevent injuries and maximize results.
- Recovery is Essential: Allow your body adequate rest and recovery to prevent overtraining and promote muscle growth. Overtraining can lead to burnout and injury, and you won’t truly reap all of the benefits of your hard work if you don’t let your body rest
- Stay Hydrated: Drink a minimum-a minimum-of three liters of water a day.