Kit Harington Workout Routine (Jon Snow Abs Training)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by Benedict Ang, CPT, PN1-NC
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Kit Harington, popularly known for his role as Jon Snow in the Game of Thrones series, has built an incredible physique desired by many of his followers.

Although he has a small frame, he is in fantastic shape, with popping abs and a well-built set of traps. In my experience as a trainer, I’ve noticed this type of body to be easily achievable through natural means.

I’ve spent some time looking at Kit Harrington’s action scenes, workout routines on social media, and some interviews.

With this information, we will analyze Kit Harington's workout routine, his diet, and training principles.

Career Highlights

Kit Harington’s biggest breakthrough came in 2011 when he starred as Jon Snow in the hit series Game of Thrones.

His other famous film roles include Testament of Youth, Pompeii, and How to Train Your Dragon.

Between 2011 and 2019, he was nominated for several awards, all for his Game of Thrones career, and won the 2013 Young Hollywood Awards: Actor of the Year, 2015 Empire Award, and 2017 Giffoni Experience Award.

Kit Harington Stats

Born on 26th December 1986, Harington is currently 35 years old. He stands at 5'8" (173 cm) and weighs around 170 pounds (about 77 kgs).

Kit Harington has a waist size of 32 inches and a chest circumference of 43 inches.

“My body type has a tiny bit of stockiness to it, but it’s really quite wiry.”

- Kit Harington, English Actor

Kit Harington Workout Routine

We’re going to take a look into Kit Harington’s Pompeii and Game of Thrones workout routine.

Pompeii Workout Routine (The Gladiator Boot Camp)

men working out at the gym

The Pompeii Kit Harington workout consists of two separate routines: Workout A and Workout B.

Workout A is a highly intense routine that focuses on the chest, shoulders, triceps, and abs.

Workout B focuses on pulling movements, namely for the back, biceps, and legs.

Workout A (Chest, Shoulders, Triceps, and Abs)

  • Incline barbell press: 3 sets x 4–6 reps, 6–8 reps, and 8–10 reps
  • Standing barbell press: 3 sets x4–6, 6–8, and 8–10 reps
  • Weighted dips: 3 sets x4–6, 6–8, and 8–10 reps
  • Seated cable row: 4 sets x 12 reps, 10 reps, 8 reps, and 6 reps
  • Lateral raises: 4 sets x 12 reps, 10 reps, 8 reps, and 6 reps

Workout B (Back, Biceps, and Legs)

  • Weighted chin-ups: 3 sets x 4–6 reps, 6–8 reps, and 8–10 reps
  • Speed skater squats: 3 sets x 4–6 reps, 6–8 reps, and 8–10 reps
  • Machine curls: 3 sets x 8–10 reps, 10–12 reps, 10+ reps
  • Single-leg Romanian deadlifts: 3 sets x 6–10 reps
  • Face pulls: 4 sets x 12–15 reps

We found out in one of the interviews that Kit Harington’s trainer for Pompeii noted Harington was prone to overtraining, sometimes getting into four-hour workout routines.

But all his fight training improved his performance in Game of Thrones.

Game of Thrones Workout

men working out at the gym

This is Kit Harington’s Game of Thrones workout.

This one is slightly different because it involved pyramid training on Mondays, Wednesdays, and Fridays.

Monday & Friday | Full Body | 3 Rounds (Pyramid)

  • 10 pull-ups
  • 25 deadlifts
  • 25 man makers
  • 25 box jumps
  • 25 man makers
  • 25 deadlifts
  • 10 pull-ups

Tuesday | Full Body and Yoga

  • Leg press: 3 sets x 10 reps
  • Arnold press: 3 sets x 10 reps
  • Dumbbell bicep curls: 3 sets x 10 reps
  • Overhead tricep extensions: 3 sets x 10 reps
  • Bent over rows: 3 sets x 10 reps
  • Yoga: (15–30 minutes)

Wednesday | Full Body Circuit | 3 Rounds

  • 10 burpees
  • 25 squats
  • 25 push-ups
  • 25 box jumps
  • 25 push-ups
  • 25 squats
  • 10 burpees

Thursday | Full Body and Yoga

  • Decline bench: 3 sets x 10 reps
  • Weighted lunges: 3 sets x 10 reps
  • Tricep cable push downs: 3 sets x 10 reps
  • Preacher curls: 3 sets x 10 reps
  • Face pulls: 3 sets x 10 reps
  • Lateral pull downs: 3 sets x 10 reps

Workout Principles

shirtless man working out

Kit Harington's focus was on the Greek God look. You can notice this in his Game of Thrones and Pompeii physique.

He had to work out to obtain muscle growth and drop body fat to achieve this look.

Also, these roles demanded that he learn some stunts for all their fight scenes.

So, in addition to bodybuilding and aesthetics, his routine included dynamic work and full-body movements instead of just typical isolation exercises.

Harrington had to build himself into his character, Jon Snow. So he had to learn to love horseback riding, rock climbing, and sword fighting.

Since he did his own stunts, Harrington also emphasized stretching and mobility in his routine.

Related: Regan Grimes Chest Exercises

Diet Plan

While training for Game of Thrones, Kit consumed 5,000 calories a day for five weeks for his bulk phase. His diet included loads of good carbs (like brown rice and sweet potatoes) and a lot of chicken.

Since Harington had to bulk up but get lean simultaneously, he had to load up on good carbs only. He had to cut down to 1,800 calories a day for his cutting phase, despite the intense training.

His Diet Plan

We found that Kit Harington's diet plan, as part of his workout routine, is focused on maintaining a balanced intake of macronutrients and calorie control.

Here's a breakdown of his typical daily diet:

  1. Breakfast:
    • Eggs
    • Salad
  2. Snack:
    • Protein shake
  3. Lunch:
    • Brown rice
    • Chicken
    • Herbs
  4. Afternoon Snack:
    • Protein shake
    • Fruits
  5. Dinner:
    • Sweet potatoes
    • Chicken
    • Broccoli

Related Guide: How To Bulk Up Fast

Diet/Nutrition Principles

apple, fork, spoon, tape measure on plate

Although there are not too many specifics out there on Harington’s diet principles, it’s safe to assume a few things.

Firstly, sticking with only good carbs is essential during the bulking phase of your workout.

Secondly, staying away from junk food, trans fats, refined sugar, and other useless calories will make or break your diet.

Thirdly, cheat days are necessary for psychological reasons.

A 2016 study from ScienceDirect showed that dieters who strayed from their meal plans from time to time were more motivated to lose weight and felt better about their diet plans [1]. It helps manage cravings.


Harrington took the following supplements as part of his diet plan.

  • Whey Protein: This was an essential part of his diet for Pompeii.
  • BCAAs For Men: This was also another supplement for his Pompeii training.
  • Magnesium: Harington took Magnesium to support sound sleep and increase his energy levels for his scenes.
  • Fish Oil: Another staple of his Pompeii diet, probably for brain and heart health. Being on the set can be pretty stressful.

For clients who want to achieve a body like Kit Harrington, but struggle with shedding excess weight, my recommendation is to consider using some of the best fat burners available on the market.

Related Articles:


How Often Does Kit Harington Work Out?

During his Pompeii training, Kit worked out for around four hours a day. Now that his training is not as intense, it’s safe to assume he works out five days a week for an hour or two each day.

Can I Obtain Kit Harington’s Physique Naturally?

Yes. If you have a reasonably small frame, achieving Harington’s physique is possible, provided you eat the right calories and train hard. If you wish to build his Pompeii physique, you’ll have to work twice as hard.


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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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