The Exact Jason Statham Workout, Training and Custom Diet Statham Uses to Get Ripped and Build Lean Muscle Fast.

Jason Statham is one of the most respected actors in the world today, appearing in numerous blockbusters including The Transporter, Crank, War, Death Race, The Expendables and The Mechanic. Statham often portrays a grumpy, well-built, no-nonsense role that could take anyone down in a flash. Fans love him for his street-brawl style of fighting and his eagerness to face his foes head-on. But none of this would have been possible if Jason Statham did not possess the body that he has now. Statham can easily be considered as one of the most muscular lead actors to grace the silver screen, and that was made possible through the Jason Statham workout he mastered with the help of his trainer, Logan Hood.

This article covers the Jason Statham workout routine, training diet plan the actor used to develop his lean, muscular build in preparation for his movie roles.

Background to the Jason Statham workout

Jason’s muscular build didn’t happen overnight. Believe it or not, Jason Statham was not born with that bulk and that muscular build. He still had to exert a lot of effort to get the Jason Statham body that he has now, and he’s still working hard to maintain it. In Jason’s films such as Lock, Stock, and Three Smoking Barrells and Snatch, you see Jason as tall, lean and lanky, lacking the muscle and definition we’ve come to expect from actors.

After these 2 films, Jason Statham rose to fame and moved from the European action scene to the US. His move to Hollywood movies could be considered as a great step in cementing his career. But it wasn’t really that simple: he needed to be more prepared for his roles, and that includes buffing up his body with a good Jason Statham workout. Fortunately, he had the right Jason Statham routine and diet, which helped him reach peak physical fitness in a short amount of time.

With Jason Statham’s workout and the accompanying Jason Statham diet and discipline, he was able to land the lead roles in films like the Transporter series (1, 2, and 3,) Crank 1 and 2, War, Death Race, and The Bank Job, among others.

The Jason Statham Workout Routine

The Jason Statham workout is inspired by prison inmates who use nothing but their bodies and some additional weights to get an awesome workout. Jason Statham follows a similar style to training, focusing more on the bodyweight core movement training as opposed to machine weights. Jason talks about his approach to training in this interview:

1. Never repeat a workout.
2. Record everything.

By constantly changing his workout routine, Statham’s body had no time to adapt to the changes, which gave his body the ‘shock’ factor, which is crucial for muscle growth. As Jason says, “You can’t acquire a new skill by doing the same old sh*t.”

“I haven’t had one single day in 6 weeks that has been a repeat. Every single day has had a different combination of exercises. Obviously, you repeat exercises over the course of 6 weeks, but you’ll never do that workout you did on Thursday the 23rd of August again. It always changes, and that’s what keeps it so interesting.”

By recording each workout in a journal, Jason was able to track his progress to make sure he’s always improving, leaving no chance to plateau and encouraging him to go for new personal bests.

The 3 stages of Statham’s Workout

Jason Statham and his trainer Logan Hood both used big bodyweight core movements such as squats, deadlifts, push-ups and pull-ups as the basis of their training.

The Jason Statham Workout consists of 3 stages:

1. Warm Up
2. Medium intensity workout
3. High Intensity Workout

Phase 1 – Warm Up

Statham uses typical routines to warm up, including biking, rowing, jogging and stretching for 10 minutes. Warm ups are often viewed as a waste of time, but Statham states this phase prevents injury with the intense workout that follows.

Phase 2 – Medium Intensity Workout

Statham’s medium intensity workout lasts for 10 minutes. Key exercises include strength training, circuits, kettle bells and medicine balls. For this part, Statham alternates between exercises 5 to 10 reps, finishing with kettle bell swings – 3 sets of 15 reps.

Phase 3 – High Intensity Workout

The final phase of the Jason Statham workout is the high intensity workout, which largely involves Interval Circuit Training.

This is the brutal final stage that “blows every gasket,” says Statham. “You’re crying for air. It redlines the heart into oblivion.” Again, variety is key here, either different exercises, or one exercise done according to an interval structure.

Typical exercises included the following:

• Explosive push-ups – Down slow, push up hard.
• Squat thrusts.
• Burpees – Squat thrusts where you jump up instead of stand.
• Sit-ups or crunches.
• Step-ups.
• Tuck jumps – Jump and tuck your legs.
• Squat jumps – Jump from a squatting position.
• Star jumps – Jump up, spread arms and legs, return to starting position.
• Pull-ups until failure.

Statham aimed to achieve 5 of the above exercises – 10 reps of each. He did this routine 6 days a week, choosing one superset for each day. According to Statham, changing his routine daily and tracking his progress through his own journal made getting ripped for The Expendables simple.

Jason’s diet to build ripped, lean muscle for his movie roles was just as important as the training regime he used. Statham says the following about his philosophy on food:

“You need to keep lean muscle mass. So I eat as much good food as I can, nuts, fish, beans, chicken. I’d say ninety-five percent of my food is good. And then I have a little bit of a blowout. Chocolate. Occasionally. But for the rest of it, just reprogram yourself. See, once you start depriving yourself, it becomes a nuisance.”

Statham stuck to six small meals daily aiming for 2,000 calorie limit per day.

Typical foods in the Jason Statham diet include:

• Egg whites
• Vegetables
• Lean meats
• Fish
• Nuts
• Protein shakes

Statham’s diet  was back to basic food combinations such as chicken and veggies, while staying away from white flour and sugar. Jason’s typical meals include the following:

Breakfast: Fresh fruits, oats, poached eggs.

Lunch: Steamed vegetable and brown rice, miso soup.

Dinner: High protein-fish, chicken, lean beef, plus a vegetable or salad.

Between Meals: Small, high protein snacks like nuts or peanut butter.

Statham drank 3 litres of water per day as part of the Jason Statham workout and diet, which ensured he was hydrated and up to his hardcore workouts. Like the workout, the actor recorded his food intake to track his results.

Guide to the Jason Statham Workout

Statham’s body transformation was no small feat for the actor. Jason recorded and monitored his progress each step of the way, making it near impossible for him to not improve and get his physique right for his movies.

Stick to the fundamentals when it comes to the Jason Statham Workout and diet – Record your workouts and diet, make each day a new routine, avoid sugars and embrace clean, lean meats such as fish and chicken. Jason and his trainer did an impressive job in creating the intense Jason Statham workout, reminding aspiring muscle builders that basics are still sound strategies for getting the lean, muscular Jason Statham build.

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