When it comes to workouts, Jason Statham doesn’t repeat the same workout every day. The star also doesn’t hide his workout routine. Read on to take a look at his 7-Day Workout Routine and Diet.
The toned muscles and fitness level of Jason Statham have impressed a lot of people and are also a major reason why he is one of the most admired actors in Hollywood. Due to his level of fitness, fans too, are always curious to know about his diet and workout routine.However, the star doesn’t hide his workout routine. Here, take a look at his 7-Day Workout Routine and Diet.
Jason Statham’s Workout RoutineMONDAY
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
- PullUps
- 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 55Here, 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 setsBoxing:
- 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.SUNDAYIt’s a day for rest and you can do some stretches or yoga.Jason Statham’s DietHe consumes 2000 calories per day, which can be little when you consider the exercise he does. Here, take a look at his diet routine.
- Breakfast: This breakfast includes fresh fruits including pineapple and berries, as well as oats and porridge. Poached eggs too are a part of his breakfast.
- Lunch: For lunch, it’s brown rice with steamed veggies. These help to give him the energy due to the presence of carbs.
- Dinner: For dinner, the star eats lean beef, chicken and fish. This helps to increase the amount of fats.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.
