Jason Statham is famous for his amazing physical fitness, and it clearly shines through in his action-packed performances. Statham’s dedication to training and athleticism has earned him a title of one of the most impressive and well-regarded action heroes of our time.
He first gained recognition with his role as Frank Martin in the “Transporter” series, showcasing his impeccable driving skills and combat abilities.
Statham’s portrayal of the relentless hitman, Arthur Bishop, in “The Mechanic” further solidified his reputation as an action hero.
He is also widely recognized for his role as Deckard Shaw in the “Fast & Furious” franchise.
So, do you ever wonder how he trains? Then we’ve got you covered. This article will cover Jason Statham’s workout routine and diet plan that keep him fit even after crossing the age mark of 55.
Jason Statham Stats
| Age | 55 years |
| Height | 5 feet 10 inches (178 cm) |
| Weight | 84 kg (185 lbs) |
| Date of Birth | July 26, 1967 |
| Profession | Actor |
Jason Statham Workout Routine
Jason Statham follows a rigorous six-day workout routine. His workout routine is very intense and high in volume, and it’s very different for a regular gym-goer.
He didn’t just go to the gym and lift weights; he integrated different training techniques into his workout routine, like Big Five 55 training, pyramid training, and interval training.
Below is Jason Statham’s 6-day workout schedule:
- Day 1: Pyramid Circuit and Deadlift
- Day 2: Static Hold and Big Five 55 Workout
- Day 3: Interval Training Workout (Rowing and Boxing)
- Day 4: Lower Body Training with Push-ups
- Day 5: Cumulative Fatigue Training
- Day 6: Contextual Workout Routine
Day 1: Pyramid Circuit and Deadlift
On day 1, Jason Statham follows a pyramid training routine where he gradually increases or decreases the weight or reps in each set, creating a pyramid-like pattern.
| Exercise | Description |
|---|---|
| Warming up | 10 minutes on a rowing machine at a speed of 20 strokes/minute |
| Pushups | Bodyweight exercise targeting the chest, shoulders, and arms |
| Ring pull-ups | Pull-ups performed using gymnastic rings for upper body strength |
| Squats with bodyweight only | Lower body exercise targeting the quadriceps and glutes |
| Hanging leg raises | Core exercise involving hanging from a bar and lifting legs |
| Cooling down | 10 minutes freestyle aerial work on a gymnastic trampoline |
Jason Statham Deadlift Workout
With pyramid training, Jason also hits the deadlift the same day and goes for his one rep max in the deadlift.
| Set | Reps | Weight (pounds) | Rest (minutes) |
|---|---|---|---|
| 1 | 10 | 135 | 1 |
| 2 | 5 | 185 | 2 |
| 3 | 3 | 235 | 3 |
| 4 | 2 | 285 | 3 |
| 5 | 1 | 325 | 3 |
| 6 | 1 | 350 | 3 |
| 7 | 1 | 360 | 3 |
| 8 | 1 | 365 | 3 |
Day 2: Static Hold and Big Five 55 Workout
On day 2, Jason Statham follows a big five-to-55 training plan. He completes the first five exercises with 10 reps each and keeps the rest periods minimal. The session ends with a static hold.
| Exercise | Description |
|---|---|
| Warming up | 10 minutes on a rowing machine at a speed of 20 strokes/minute |
| Flat bench chest press | Exercise targeting the chest muscles using a flat bench and weights |
| Military press shoulder exercise | Exercise targeting the shoulder muscles using a barbell or dumbbells |
| Dumbbell chest flys | Exercise targeting the chest muscles using dumbbells |
| Triceps press-downs with dumbbell | Exercise targeting the triceps using a cable machine and dumbbell |
| L-sit hold on dip bars | Core exercise involving holding an L-shaped position on dip bars |
| Farmers hold with kettlebell | Grip and forearm exercise involving holding kettlebells |
| Bodyweight squat hold | Lower body exercise involving holding a squat position |
| Cooling down | 10 minutes on a gymnastic trampoline |
Day 3: Interval Training Workout (Rowing and Boxing)
On day 3, with boxing and rowing, Jason Statham engages in an interval training program to maximize calorie burn and improve cardiovascular fitness.
| Exercise | Description |
|---|---|
| Front squats with weights | Lower body exercise targeting the quadriceps and core muscles |
| Pull-ups | Upper body exercise targeting the back and biceps |
| Decline pushups | Push-up variation targeting the chest and triceps |
| Power cleans with a barbell | Full-body exercise focusing on explosive power and strength |
| Knee to elbows | Core exercise involving bringing knees to elbows in a hanging position |
Day 4: Lower Body Training with Push-ups
| Exercise | Description |
|---|---|
| Warmup: Rowing 2000m | Cardiovascular warmup exercise consisting of rowing for 2000 meters |
| Squats with bodyweight only | Lower body exercise targeting the quadriceps and glutes with bodyweight only |
| Front squats with 175lb weight | Barbell exercise targeting the quadriceps and core with 175 pounds of weight |
| Stiff leg deadlifts | Hamstring and lower back exercise with varying weights and rest times |
| Reverse abs crunches | Core exercise involving reverse crunches for targeting the abdominal muscles |
| Cooling down: 200 pushups | Push-up exercise performed as a cooldown with a specific rep scheme |
Day 5: Cumulative Fatigue Training
On day 5, Jason Statham engages in cumulative fatigue training, where he performs multiple sets with minimal rest, gradually increasing fatigue to target muscle endurance and metabolic conditioning.
| Exercise | Reps |
|---|---|
| Rope climbs | 5 |
| Bear crawls (20 yards) | 5 |
| Crab walks (20 yards) | 5 |
| Front squats | 5 |
| Medicine ball slams | 5 |
| Rope pulls | 5 |
| Flat bench press | 10 |
| Medicine ball slams | 10 |
| Pull-ups | 15 |
| Medicine ball slams | 10 |
| Dips | 15 |
| Medicine ball slams | 15 |
| Rope pulls | 20 |
| Medicine ball slams | 20 |
Day 6: Contextual Workout Routine
On the contextual workout routine, you can participate in any activity you enjoy as well as an activity that keeps you fit at the same time. This activity can be anything from swimming to hiking; you can do anything.
Jason Statham It’s trail running. He likes to go trail running for about an hour.
Day 7: Rest and Recovery
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Jason Statham Workout Principle
Since he was young, Jason has always been active, enjoying gymnastics and MMA. He also incorporates these moments into his workout routine.
In an interview with Men’s Health, Jason reveals that he prefers morning workouts to avoid making excuses about running out of time.
He works out six days a week, but he doesn’t just lift weights at the gym. Instead, he challenges himself with different training methods mentioned earlier.
His routine includes high-intensity exercises that keep his heart rate elevated.
Jason Statham Diet
Here is the Jason Statham diet plan that helps him recover from his intense workout routine.
Breakfast:
- Fresh Fruit
- Oats
- Poached Eggs
Lunch:
- Brown Rice
- Steamed Vegetables
- Miso Soup
Snack:
- Peanut Butter
- Nuts (Almonds, Cashews, Walnuts)
Dinner:
- Lean Beef
- Chicken
- Fish
- Salad
Conclusion
In conclusion, Jason Statham is renowned for his incredible physical fitness and action-packed performances.
He follows a rigorous workout routine that includes various training techniques like pyramid training, interval training, and Big Five 55 training. Jason incorporates his passion for gymnastics and MMA into his workouts.
He prefers morning workouts to stay disciplined and avoid excuses. Alongside his intense training, he follows a balanced diet consisting of fresh fruits, oats, lean meats, vegetables, and nuts.
Jason’s dedication to training and his high-intensity exercises contribute to his status as one of the most impressive action heroes of our time.
