Jason Statham Workout Routine and Diet Plan

Did you notice the muscle of the English actor in the movie “The Fast and Furious”? No, then you must have seen the handsome hunk of the movie “The Transporter.” Yes, right? The answer was quite loud and clear. The only face that can pop up in front of the eye when anyone takes the name of “The Transporter” is none other than Jason Statham.

The man with a rigid body. Jason Statham is one of the toughest guys in Hollywood. He is well known among his fan for his exciting and action thriller roles. People are fans of his roles in the movie, but people, especially boys interested in fitness and getting into good shape, follow Jason for his rigid body.

Many people dream of getting a good body like him but fail to succeed. If you are among those individuals, don’t worry, now you will not fail in your attempts. In this article, you will get every detail of the Jason Statham workout and diet plans. Once you know how Jason Statham has achieved, you will be on the right track. So, are you excited? Let’s dive into the open secret workout routine and diet plan of Jason Statham.

Who is Jason Statham?

Jason Statham

Before you get into the actor’s workout routine and diet plan, you have to know more details. Knowing that he is an English actor, film producer, and model is not enough. You have to understand the struggle they have gone through and the effort he has put in his lifestyle to become one of the most formidable actors in Hollywood.

The English actor was born on 26 July 1967. He is popular among the film buff for his challenging roles in the movies. His debut movie was Lock, stock, and Two Smoking Barrels. But he gained his name from the movie like “War” and “the Mechanic” etc.

During his childhood, He and his elder brother were fond of Martial Arts. And Diving has a particular corner in the heart of Jason. To add more to his young age memory, Jason took part in British Olympic Team in 1988. He was a part of the National Diving Squad for more than ten years. He left the membership so that he can step into the movies.

Jason Statham was a martial arts expert as well as a famous model. To maintain the roles, he has to keep his body in shape. And he has successfully done it. He has never failed to give his 100% in a workout and maintained a strict diet. Let’s have a look at the current stats of Jason Statham:

Jason Statham Body Measurements

Heights: 5’10 (177.8 cm)

Weight: 82 Kgs

Chest: 46”; Waist: 34”

Biceps Size: 16”

Jason Statham Body Measurements

What is the workout principle of Jason Statham?

Workout sessions and diet plans can succeed when you follow a strict and constructive principle. Let’s have a look at the direction of the formidable English actor of Hollywood.

  • Always keep a check on what you are eating and what your activity is

Whatever routine you follow, or whatever food you eat, Jason believes and recommends keeping a record. If you don’t maintain a document, you will not support or adjust your practices to get the best outcome.

  • Keep a variety

Jason prefers Variety. He likes to practice a variety of workouts. He tries to tweaks and tests new workout methods. The combination makes the session more enjoyable.

  • Attitude

The main thing that plays an essential role in making a good shape is Attitude. Your attitude toward your life plays a vital role in bringing success.

Jason’s these three principles are worth taking note of.

Jason Statham’s Training Methods Explained

Jason Statham Working out

Jason Statham follows an intense training method, which has turned him into a tough guy. He practised an ex-Navy seal referred to as Logan Hood. If you want to get a physique like him, you have to give your best in the workout.

Not only the workout, but Jason has also followed a strict diet. He has planned his workout with circuit training blended with intensive strength training practices. The Ex- navy officer, Logan Hood, has ensured that his movement is profuse with intensified activity.

Now, let’s have a look at the workout routine of Jason Statham.

The 7-day workout routine of Jason

Jason performs the role, which is primarily agile and quick. Hence his workout is focused on making him fast, athletic, and elegant. His training starts with a warm-up routine, in warmup with Rowing. Then he begins with different practices.

Jason Statham Exercise

  • Monday 

Day 1 is for Pyramid Circuit Training. In this Pyramid Circuit training, he practices seven variants of workout. These seven variants of workout include:

  1. Warming up
  2. Push-ups
  3. Ring Pull-Ups
  4. Squats with Bodyweight only
  5. Stiff Leg Deadlifts
  6. Hanging Leg Lifts
  7. Cooling downs with 10 minutes of aerial practices.

Along with the pyramid circuit, he practices Deadlifts workout as well before the cooling down process. All the above mentions activities are done for seven reps.

  • Tuesday 

Day 2 is for Big Five 55 and Static Hold Circuit training. The flow of each exercise will be four sets holding weight for 30 seconds. Ten seconds of rest is allowed in between every location. Here are the exercise lists:

  1. Warming upstarts with a rowing machine. The speed will be 201 strokes in a minute.
  2. Flat bench press
  3. Military Press Shoulder exercise
  4. Dumbbell chest flys
  5. L-sit hold on dip bars.
  6. Triceps press shoulders along with the dumbbell
  7. Farmers hold with Kettlebell
  8. Bodyweight squat hold.
  9. Last but not the list is 10 min of aerial practice in gymnastic trampoline.

Extensive Five 55 training program includes a total of 5 exercises which have to be repeated ten times without taking any rest. The rep flow will be ten, and it will gradually decrease by one each set. Hence the exercise flow will be 10+9+8+7+6+5+4+3+2+1. Exercises that will include:

  1. Front squats with weights
  2. Pull-ups
  3. Decline Push-up
  4. Power cleans with a barbell
  5. Knee to elbows.
  • Wednesday

Day 3 workout include:

Rowing Boxing
⮚     Warming up 2000mar 20 strokes for a minute on a rowing machine.


⮚     Rowing and rest for 6 intervals. In every 500m, there will be 3 min of active rest that usually include walking in the gym or house

⮚     Warmup – Starting with the shadow boxing. And also Lunges for the legs

⮚     Kicking and punching for 3 minutes of intervals against a padded target, It should be for 5 times.

⮚     3 times round around a heavy bag for 2 min.

⮚     Kettlebell farmers hold for 3 sets.


⮚     3 min of the session against a speed bag.

  • Thursday 

Day 4 is for lower body workouts and push-ups. The following will be included

  • Warming Ups: Rowing for 2000m
  • With 175lbs weight front squats- the rep flow will be five sets, five reps. And rest for 90 secs between every set.
  • Squats with bodyweight: the flow will be 20 reps
  • Stiff legs deadlifts
  • Reverse abs crunches
  • In the end, cool down with 200 push-ups.
  • Friday

Day 5 includes the following:

Day 5 (Friday) Reps
⮚     Warm-ups: Rope climbs, Crab Walks, Bear Crawls.

⮚     Front squats:

⮚     Medicinal Ball slams:

⮚     Rope Pulls:

⮚     Flat bench press:

⮚     Medicine Ball slams:

⮚     Pull-ups:

⮚     Dips:

⮚     Medicine ball slams:

⮚     Rope pulls:

⮚     Medicine ball slams:

5 reps


5 reps

5 reps


10 reps

10 reps

15 reps

15 reps

15 reps

20 reps

20 reps

  • Saturday and Sunday

Day 6 and 7 is not so intense. Day 6 is for Trail running and day seven is for rest.

Diet Plan of Jason Statham

Jason Statham Diet

Jason has kept an eye on his diet always. He has included more nuts, beans, chickens, and beans in his balanced diet. His food comprises carb and fat-free food. But he has never been able to leave eating chocolate. He loves to eat chocolate occasionally. Here is the daily meal routine of the English actors.

Breakfast Lunch Dinner
⮚     Fresh fruit, such as strawberries, pineapples,

⮚     oats,

⮚     Poached eggs

⮚     Porridge

⮚     Granola in wintry places

⮚     Brown Rice

⮚     Steamed vegetables

⮚     Miso soup


⮚     Lean beef

⮚     Chicken

⮚     Fish

⮚     Vegetables or salad


He prefers completing the dinner within 7 pm of the evening. Apart from all the meals

He takes High-protein snacks or nuts after every meal and almost 3 litres of water every day.

The fitness program of Jason increases the metabolisms, which automatically decreases the fat quickly.

Final Thoughts

Jason Statham is a renowned actor who lives to make his role more realistic. If you want to get a physique like him, you have to live your dream too. But don’t start such an intense practice all at once. Always start with expert advice so that you can get the best result. It is your dedication that will make you handsome in your eyes.

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