Jason Statham Workout and Diet: The Complete 7-Day Routine

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: March 31, 2024
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Jason Statham's toned muscles and fitness level are showcased in his action movies, which is why he is one of the most popular and admired actors in Hollywood.

As a Certified Professional Trainer, I have come up with a detailed workout routine, as well as a complete guide on his diet and supplements.

What are the key components of Jason Statham's fitness regimen that contribute to his impressive physique, and how can they be adapted for everyday fitness enthusiasts?

Read on and be amazed by the star's perseverance and discipline.

How Do You Get A Body Like Jason Statham?

Before I dive into the actual exercises that Jason Statham goes through in his workout to get his body in shape, I want to list out some very interesting things I’ve picked up during my research and from listening to interviews.

1. Always Have A Workout Goal

A man working out at the gym

A lot of people try to copy a celebrity workout plan or have one created by a personal trainer and then think their goal is to stick to the plan.

That’s a very poor goal to have for your workout and one that Jason Statham would likely kick your butt for. He said in quite a few interviews that he likes working to clear short-term goals, rather than vague long-term ones, when it comes to his workout.

Aim for “lose 5 lbs in one week” or “shoulder press 10 lbs more by Friday.”

2. Never Repeat A Workout

A man in the gym doing his workout routine

Jason Statham has goe on record, saying that he has never done the same routine more than once in his workout.

Like most people, he gets bored very easily, and that is one of the biggest motivation killers in a workout routine.

Rather than have set days where you do the exact same body workout, you should be aiming to mix things up.

Create a long list of different exercises and then mix them up daily in your workout.

3. Do Shorter But More Intense Workouts

A man using a jumping rope for his workout

As a personal trainer, I advocate for efficient 30-40 minute workouts over lengthy 90-minute gym sessions, a strategy also embraced by celebrities like Jason Statham.

In this condensed timeframe, I recommend intense effort with minimal breaks. For example, start with a circuit of 50 jump rope reps, take a brief 10-second pause, then proceed to triceps dips, and conclude with squats to strengthen the lower body.

Achieving complete exhaustion in 40 minutes is far more effective than dragging out a 90-minute workout.

4. Keep Mobility In Mind

A man doing stretching exercise for mobility

Achieving fitness isn't solely about daily heavy lifting. Jason Statham learned this the hard way, suffering a significant injury due to a lack of understanding of his body's mechanics.

Consequently, he now prioritizes mobility and stretching to enhance his range of motion, shifting focus from solely lifting heavy weights. Incorporating stretching is crucial not just on workout days but also beneficial during rest days.

Another celebrity that emphasized the importance of mobility and stretching is Conor Mcgregor

5. Train Smart And Eat Smarter

A top view of a healthy diet meal on a plate

Most people think that they can make up for a bad diet with a harder workout at the gym.

I always tell my clients that nutrition and fitness go hand in hand. Otherwise, it won't work.

Jason Statham fully understands this and has spoken a lot about creating the right balance of food with his workout. This involves eating the right things and supplementing in a way that maximizes results.

Now, let’s take a look at his training regimen.

Jason Statham’s Sample Weekly Workout Routine

A man doing pushups at the gym

When it comes to training at home and at the gym, and as we've previously seen, he never repeats the same workout.


Pyramid Circuit Training:

Pyramid circuits are a simple concept. Basically, you gradually increase the amount of intensity by doing additional reps.

However, before starting the pyramid training, start with a 10-minute warm-up. According to WebMD, warm-ups can help reduce the likelihood of training-related injuries [1].

Including some dynamic stretching and mobility exercises before a workout can also prevent injuries and enhance your performance.

This is how it would work. You do one of each exercise below in quick succession. Then you repeat them by doing two reps of each, then 3 reps, and so on.
Each set introduces more reps, and you will quickly feel the burn.

  • Warm Up: 10 minutes on the rowing machine
  • Push-Ups
  • PullUps
  • Bodyweight Squats
  • Stiff-legged Deadlifts
  • Hanging Leg Raises
  • Cool Down: 10 minutes on the rowing machine


Static Hold Circuit and Big Five 55 Training:

This is training for maximum strength gain. There are two very different sets of exercises that will probably have you crying for help.

Static Hold Circuit:

You will be doing 4 sets of each, and it’s important to understand that there will be very little movement. Essentially, you just hold the weight in place to put strain on a group of muscles.

You will hold the weight for 30 seconds before moving on to 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

If you thought the static hold was tough, then wait for this. Here, Jason goes through 5 exercises starting off with 10 reps in each set.

Then he does them all over again, this time with 9 reps. After each circuit, he reduces by 1 rep.

The idea behind the name is that by the end you will have done 55 reps of each exercise.

  • Weighted Front Squat
  • Pull-ups
  • Wide Grip Pushups
  • Power Cleans
  • Knee Raises
  • Finish off with 20 to 30 minutes Treadmill HIIT (alternating 1-minute sprint and 1-minute jog)

Related Post:


Interval Training with Rowing and Boxing:


  • Warm up with 500m rowing followed by active rest (walk around your gym/home): 4 sets

Related post: Best Budget Rowing Machines


  • 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 times 3 minutes
  • Kettlebell Farmer Hold: 3 sets of carrying heavy weight for 500 yards


Lower Body and Push-ups:

There are fewer exercises here, but that doesn’t mean they won’t hurt. Pile on the weight for the squats to get the best results.

  • 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


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


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.


Rest Day:

You will need it, and ideally take advantage of some stretching or yoga.

"Your body is like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer: Bang! Get serious. Do 40 hard minutes, not an hour and half of nonsense. It’s so much more rewarding."
- Jason Statham, Hollywood Actor

Jason Statham’s Diet

A healthy diet meal packed with good nutrition

Observing Jason Statham's transformation in various films reveals his significantly more defined physique over the years.

As a health and performance coach, I've seen similar results in clients who, like Statham, focus on shedding persistent fat through rigorous training and diet, achieving substantial weight loss - Statham lost 17 pounds in six weeks.

His strict diet, low in carbs and high in fats, aligns with the nutritional strategies I recommend for high-intensity training: a balance of essential macronutrients and micronutrients.

Despite consuming a mere 2000 calories daily, a challenge considering his workout intensity, Statham supplements his diet to meet protein needs.

This approach is common among my clients who undergo intense training, where regular food intake often falls short of providing sufficient protein.

Here are a few examples he has mentioned in a few interviews:

  1. Breakfast: It’s all about boosting some early energy for the day through fresh fruits including pineapple and berries, as well as oats and porridge.
    Some poached eggs are also a regular early morning snack for the fat boost.
  2. Lunch: Come lunchtime, it's brown rice with steamed veggies provides some substance and carbs. While these are higher in carbs, they do provide the necessary energy for all the workouts.
  3. Dinner: Dinner time in the Statham household will sound fun for most non-vegans as it’s all about lean beef, chicken, and fish in quite large quantities. Generally, more meat than veg at this stage of the day to boost healthy fat intake.
  4. Snacks: Mostly it’s about high-fat and amino acid boosters. That means nuts and supplement snack bars that are low in sugar.

It’s not rocket science or a secret sauce, and more about health-conscious planning of all the meals throughout the day.

Most importantly, just like with the exercises, workouts, switch things around, so you don’t get bored.

Moreover, understanding the psychological aspects of following a diet similar to a movie star can help in maintaining motivation and setting realistic expectations.

Supplement Stack

Besides his working out and following a strict and healthy meal plan, Jason Statham also adds supplements to his diet to meet his nutritional needs.

We've watched Jason Statham's past interviews and made tons of research to give you a list of his favorite supplement stack.

Let's check it out:

A top view of protein powder on a table

1. Protein Powder

Jason Statham consumes 2000 calories a day and consumes most protein during dinner time. For his snacks, he munches on nuts and peanut butter.

He also drinks his favorite protein shake to ensure he's getting the right macros in maintaining his muscle mass.

See our full article on the best whey protein powders.

A protein powder in a container

1. Protein Powder

Jason Statham consumes 2000 calories a day and consumes most protein during dinner time. For his snacks, he munches on nuts and peanut butter.

He also drinks his favorite protein shake to ensure he's getting the right macros in maintaining his muscle mass.

See our full article on the best whey protein powders.

2. Testosterone Booster

Testosterone increases strength and endurance that's essential in maintaining high-performance level when working out.

A natural T-booster also regulates muscle and bone mass for a better form.

Jason Statham uses Testogen, based on our research, which is also one of our recommended testosterone boosters.

You can also check out other testosterone booster reviews:

  • Prime Male Review - see this post
  • Monster Test Review - see this post

A top view of creatine supplement

3. Creatine

Improve your strength and performance with creatine.

If you wonder where Jason Statham gets the energy he has during his workout or his stunts, it's from his recommended creatine supplement, Transparent Labs, which is also our recommended creatine supplement.

Frequently Asked Questions

What is Jason Statham's weight?

Jason Statham weighs about 185 lbs, based on the most recent information he has provided. This is after the 17 lbs he recently lost in 6 weeks to prepare for another round of action movies.

Does Jason Statham know martial arts?

Yes, Jason Statham knows martial arts including kickboxing, karate, and Wing Chun. In the majority of his movies, he is involved in extreme fight scenes that he acts himself without the need for a stunt double.

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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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One thought on “Jason Statham Workout Routine & Diet
Train Like a Tough Guy

  1. With all the celebrity workout supplements, I trust Jason’s the most. Nice movies!

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