Jason Statham’s Take On Exercise – “Get serious. Do 40 hard minutes, not an hour and half of nonsense.”



The Men’s Health interview is here and his mentality has been driving my workouts for years now. It’s amazing. I thought some of you guys might appreciate it. I hope this helps to spur a few of you on at the gym today.

He has built his body through brutal intensity and a perpetually changing workout regimen. He focuses on practical skills, not mirror muscles.

“Musclemen grow on trees,” he says. “They can tense their muscles and look good in a mirror. So what? I’m interested in practical strength that’s going to help me run, jump, twist, punch.”

True to that, Statham follows a simple rule: if you’re going to train, train hard. And train with a purpose. It all stems from an uncompromising mental approach.

“I’m a firm believer in attitude,” he says. “Some people just don’t have that desire, and they need a good kick up the arse. Look, you’ve come to train… let’s fucking train! 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.”

When the role calls, Statham learns the advanced applicable skills. Wushu stick fighting, jiu jitsu or knife throwing, say. But the basics of his athleticism are simple body-weight exercises and plyometrics. He keeps his metabolism high and his famed agility up to scratch with fast, hard circuits that require almost no equipment.

“I’ll jump rope, then do squat thrusts, burpees, [squat thrusts in which you thrust your legs out, back to your chest, then leap in the air], star jumps, push-ups, tuck jumps [jump up, lift your knees to your chest, and straighten to land], and step-ups,” he says. The technique of each is as intense as the circuit itself: “If I’m doing a push-up, I go down slowly and then Bang! push back up as explosively as I can.”


Looking at a pic of Jason Statham, you can tell he is thin and has a good amount of muscle but what you can’t tell from pictures is how physically capable he is. This is very evident however, in many of his action movies as you watch him jump, doge, crawl, climb, and by and large kick butt. The physical prowess that the actor shows on the big screen is not movie magic, but rather the culmination of years of intensive physical training (with, of course, a little film editing to make it look superhuman).

This Jason Statham inspired workout routine is not just to add size and increase definition, but also to improve overall physical ability; something that many guys, if not most, overlook. To train and get a body like Jason Statham you have to use a combination of exercise techniques to not only increase size and strength, but also to increase range of motion, control, balance, and overall function. This takes a type of training that is different from the typical mass building routine of just focusing on putting up as much weight as you can.


Jason Statham Diet Plan

Jason avoids processed foods and non organic food items, and only follows a diet rich in protein, with no sugar, and floury items. The actor strictly follows his diet plan, as it is important to increase his muscle mass and burn calories throughout the day. Jason Statham takes 6 small meals a day, with a 14 to 16 glass of water intake each day.

The actor states that he keeps a strict record of his diet, which helps him to assess his diet plan regularly. He strictly follows the diet plan and routine, in order to burn excess calorie throughout the day and maintain an athletic figure.

Jason Statham Workout Plan


This workout plan consists of multiple styles of training comprehensively rolled into each week of training. In a sample workout that Statham and his strength coach Dan John gave the magazine Men’s Health, Statham was all over the board with his style of training, including power lifting, static holds, functional strength training, and much more – all in a single week. Here is a basic overview of one week of Jason Statham’s workout routine.

Day 1
Warm Up 1:
Rowing; 10 minutes averaging under 20 strokes per min

Warm Up 2:
9 Set pyramid circuit starting with one repetition- building up to 5 reps, and then working back down to one rep (increasing or decreasing by one repetition each time). Cycling through Push Ups, Ring Pull Ups, and Bodyweight Squats, doing one set of each before moving to the next set.

9 sets of Deadlifts, starting with 35% of 1 rep max weight, then slowly increasing with each set until 1 rep max is met on the 9th set. During Jason Statham’s workouts, he takes from 1 to 3 minutes of rest between sets. Details regarding the weight used for each rep set are not relevant because the weights that he uses are specifically calculated for him and should not be used by anyone else.

Cool Down:
10 Minutes on a 10’x17’ gymnastic trampoline doing various advanced aerial flips and twists.

Day 2
Warm Up 1:
Same as on day one warm up 1.

Warm Up 2:
Do a static hold during each exercise for 30 seconds followed by 10 seconds rest/change stations. Statham cycled though four exercises all implementing a static hold.

• Ring Dip – hold at top of dip motion; using gymnastics rings
• Farmer Carry- stand still and hold kettle bells motionless by sides
• L-Sit – From dip position raise legs to at least parallel to ground and hold; using parallettes
• Bodyweight Squat – Hold at bottom of squat with thighs parallel to ground

Workout: “Big Five 55 Workout”
For this part of the Jason Statham workout routine, he does a circuit of 5 exercises and 10 sets of each with decreasing repetitions each set. Starting with 10 repetitions for the first round, he decreases by one rep each round until he does just one rep for the last set. He completes 55 repetitions of each exercise.

• Front Squat with weight
• Pull Ups
• Decline Parallette Push Ups (with feet elevated, traditional push up off parallette bars)
• Power Cleans
• Knees to Elbows (hang from pull up bar with elbows at 90 degrees and pull knees up to touch elbows)

Day 3
Warm Up:
Same as Day 1, Warm Up 1.

Jason Statham Workout Plan:
Using a row machine, do intervals. Try to finish 500 meters as quickly as possible, then keep moving but rest for 3 minutes (for example; pace), then start again. Complete 6 intervals in total.

Cool Down:
Farmer Carry kettle bells exercise for 500 meters, as quickly as possible.

Day 4
Warm Up 1:
Same as Day 1, Warm Up 1.

Warm Up 2:
20 Bodyweight squats.

Jason completes 5 sets of 5 repetitions of a front squat with an Olympic bar with weights, with around 3 minutes of rest in between.

Cool Down:
Pushups for 200 repetitions using a “ladder” set style (Jason does this alternating with his trainer rather than timing his rest). To complete a ladder style set for the Jason Statham workout routine; start with one repetition for the first set, then rest for one second, then do two repetitions; then rest for two seconds. Keep increasing up to 5 repetitions and 5 seconds rest, then start over at one and one and begin all over again. Complete 13 “ladders” plus 5 repetitions to get to 200 total reps.

Day 5
Warm Up 1:
Same as Day 1, Warm Up 1.

Warm Up 2:
Alternate between Bear Crawls and Crab Walks for 15 meters, for 5 rounds each.

Jason Statham Workout:
Complete one set of 11 exercises (below), done as quickly as possible with as little rest as you can manage. Must complete all repetitions before moving to the next exercise.

• 7-Meter Fat Rope Climbs Reps – 5
• Front Squats Reps – 5
• Ball Slams Reps – 5
• 15-Meter Rope Pulls Reps – 10
• Bench Press Reps – 10
• Ball Slams Reps – 10
• Pull Ups Reps – 15
• Dips Reps – 15
• Ball Slams Reps – 15
• Resisted Fat Rope Pulls Reps -20
• Smashes Reps – 20

Day 6
Do any sport or physical activity that you enjoy doing and can do continuously for an hour or more. For example, Jason Statham chose trail running in the mountains for 73 minutes on this day.

Day 7

I have not included the exact weights Jason Statham used because everyone will use something different for every exercise, depending on their own individual strength and ability. Make your primary focus during the workout to try and use as much weight for every exercise as you can properly control. It is most important to do as many repetitions as you can with proper form than it is to use as much weight as possible.


via Men’s Health