Jason Statham Workout Routine & Diet
How to Train Like a Tough Guy

Jason Statham Featured Image

Jason Statham has become a household Hollywood name, and if you like action movies, then it’s very likely that you’ve seen him on the big screen. As an English actor with a very typical and unmistakable accent, he shot to fame right around the early 2000s.

It was his antihero-style persona that has made him so famous. But, what sets him apart from so many other Hollywood actors of today is that he always does his own fight scenes and covers the majority of the stunts.

To be able to do this he obviously has to train hard, and if you look up some photoshoots he’s done, then you know how ripped he is.

So, I decided to do some research and put together this Jason Statham workout and diet routine. It’s not for beginners, but if you want to end up looking like Jason Statham, this is the workout and diet for you.

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

Jason Statham Workout

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

man at gym

Jason Statham has gone 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 on a daily basis in your workout.

3. Do Shorter But More Intense Workouts

Pull-Ups - Jason Statham Workout

This is something Jason Statham is very passionate about when it comes to his workout routine. Rather than spend 90 minutes at the gym with long breaks and medium weights, you should focus on 30 to 40 minutes of movements and extremely hard work.

An intense circuit training with one set of 50 reps of jump ropes, followed by a 10-second interval, then one set of triceps dips. Finish the set with some squats for lower extremity strengthening.

Imagine 20 pull-ups, followed by 20 seconds of rest and followed by 7 barbell dead-lifts with maximum weight.

Utter exhaustion after 40 minutes of your workout is better than after 90.

4. Keep Mobility In Mind

Man stretching - Jason Statham Workout

Getting in shape is not just about lifting maximum weights on a daily basis during your workout.

Not understanding how his physique works resulted in Jason Statham having quite a bad injury.

Since then he has focused a lot on mobility and stretching to increase his range of motion, rather than sets of lifting maximum weights, during his workout sessions.

Stretching is important for exercise days and is ideal to implement on rest days as well.

5. Train Smart And Eat Smarter

Healthy food

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

It’s simply not going to work, as nutrition and fitness go hand in hand.

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

Jason Statham Workouts - Pyramid Circuit Training

When it comes to training at home and at the gym, Jason Statham has one very important rule and philosophy -- and that is never to repeat the same routine again in your workout.

The reason for this is twofold.

First of all, it helps to make sure that you don’t get bored during your workout. If you set up an exercise and workout routine that does the exact same thing on the same day of every week, then you will get bored. And, boredom inevitably leads to a lack of motivation, which is something you do not want from your workout.

Secondly, if you want to build a lot of lean muscle mass, then you need to start confusing your muscles during your workout. When your muscles are subjected to the same exercise and intensity through a very strict routine, then your body will anticipate this. (1)

Instead, the aim should be to constantly shock your body and muscles with new training and workout combinations for cardio, abs, core, and legs. 

Mixing up bodyweight training with barbells is also a great way to target completely different combinations of muscle groups.

The below routine should be interpreted as a guide for one week only. After the first week, you would need to mix the days and exercises up and change the order. The more you can change things around, the better.

  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday

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

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

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

balanced meal - Jason Statham

If you look at photos of Jason Statham from different movies, then you’ll notice that his appearance has become a lot more ripped in recent years.

His aim has been to burn fat that might have been lingering, and through a combination of training and diet, he managed to lose 17 pounds in 6 weeks.

He actually regularly jokes about the “lardy person” he sees in old photos of himself. I know, most of us would give up a lot for that definition of “lardy.”

The secret to his success has been a very strict diet. And while it’s not officially a keto-style diet, he does focus on very low-carb and high-fat food.

He also restricted himself to 2000 calories per day, which is very little when you consider the exercise he does.

With the aim of getting all the nutrients he needs from healthy meals, he does rely on quite a few supplements, including protein.

At that level of training, it’s practically impossible to eat enough chicken and beans to take in enough 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.

Here's a bonus video of Jason Statham's body transformation over the years. If he can do it, you can too!

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:

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.

Transparent Labs Protein Series 100% Grass-fed Whey Protein Concentrate product

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, which is also one of our recommended testosterone boosters (see this).


>>> See the review of our other recommended testosterone booster, Testogen <<<

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 (read here).

Transparent Labs creatine

Frequently Asked Questions

1. 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.

2. 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.

Final Thoughts

Jason Statham Workout

The 2 important things to remember about the Jason Statham workout routine listed above is that (a) it’s all about working harder, not longer, and (b) constantly changing things around.

You should only use it as a basis for your own workout plan and regularly mix things around. 

The more you can shock your frame, the better the results will be.

And always remember, getting into a ripped shape like Jason Statham's is 70% diet and 30% workout. You simply cannot make up for a crappy diet with more time at the gym.

Let us know how you have adopted these tips into your own training and workout and if the results have been as positive.

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