Fitness | Total Shape

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

Jason Statham Featured Image
Isaac Robertson
Written by Isaac Robertson

Jason Statham has become a household Holywood 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.

One of his first movie successes was as a streetwise character in Lock, Stock and Two Smoking Barrels. And, it was this anti-hero 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 become super healthy, and if you look up some photo shoots he’s done, then you know how ripped he is.

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

How Do You Get A Body Like Jason Statham?

Before I dive into the actual exercises that Jason goes through, 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 working out

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 and one that Jason 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. 

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 is actually on the record saying that he has never done the same routine more than once.

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

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

Create a long list of different exercises and then mix them up on a daily basis.

3. Do Shorter But More Intense Workouts


This is something he’s very passionate about. Rather than spend 90 minutes at the gym with long breaks and medium weights, you should focus on 30 to 40 minutes of extremely hard work.

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

Utter exhaustion after 40 minutes is better than after 90.

4. Keep Mobility In Mind

Man stretching

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

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

Since then he has focused a lot on mobility and stretching to increase his range of motion.

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 harder work at the gym.

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

Jason fully understands this and has spoken a lot about creating the right balance of food. 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

Men working out

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

The reason for this is twofold.

First of all, it helps to make sure that you don’t get bored. If you set up an exercise 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.

Secondly, if you want to build a lot of lean muscle mass, then you need to start confusing your muscles. 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 muscles with new training 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

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

balanced meal

If you look at photos of Jason 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 exercising 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: 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.
Most importantly, just like with the exercises, 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 from working out and eating a strict and healthy meal plan, Jason also add supplements on his diet to meet his nutritional needs.

We've watched Jason'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 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.

Battle Ready Vegan Protein
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​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. He uses Testogen which is also one of our recommended testosterone boosters (see this).

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​3. Creatine

Improve your strength and performance with creatine. If you wonder where Jason gets the energy he has when working out or during stunts, it's from his recommended creatine supplement, Transparent Labs, which is also our recommended creatine supplement (read here).

Transparent Labs creatine
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Frequently Asked Questions

1. What does Jason Statham weigh?

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 constantly 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 is 70% diet and 30% workout. You simply cannot make up for a crap diet with more time at the gym.

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

About the author

Isaac Robertson

Isaac Robertson

I’m a personal fitness trainer and nutritionist living in sunny Indianapolis, IN. I’ve spent the last 8 years staying at the forefront of the health and fitness industry. In that time, I’ve helped hundreds of people shed the excess weight and get into shape, maintaining their healthy new lifestyle through proper training and eating habits. You can read more about me here​.