Discover Jason Statham Workout Regime, Fitness Routine and Diet Plan

Last Updated on September 30th, 2020

Jason Statham, who has crossed 50 years of age, was born on 26 July 1967, is an English actor and diver. He is known for his roles in The Expendables, The Transporter Trilogy and Death Race. He has been typecast as an antihero and is one of the most bankable action heroes in the world.He is well trained in Mixed Martial Arts and is a kickboxing expert. He also learnt Karate, and he had little idea of how all this would benefit him. He has spent 12 years as one of the best divers on the British National Squad and placing an impressive 12th at the World Championships.  All that years of hard work and training for diving might not have paid off at the Olympics, but it gave him the physique of an athlete.


jason statham fittest celebrity and hollywood actor pics
jason statham fittest celebrity and hollywood actor pics


He prefers to do all his action stunts on his own including the fight sequences and car chase sequences in The Transporter, which came naturally to him since he had a background in martial arts. The fact that he does his own stunts has gained him a lot of fans who turn up time after time to watch his movies. He got his break into the entertainment industry when he featured in an advertisement for the French Connection. He was introduced to the director Guy Ritchie, who gave him an audition for the role of a street hawker in his directorial debut.


jason statham workout routine and regime
jason statham workout routine and regime


He has always held martial arts close to his heart. He grew up watching Bruce Lee and Jackie Chan who were experts in the field themselves. He has a physique that can outperform many action heroes. He has catapulted from being a British actor to an action hero, all thanks to his focus and hard work in the gym.

He has a body built by sheer intensity and a whole lot of hard work in the gym. He has a challenging workout regimen. He sticks to a simple rule: “if you’re going to train, train hard. And train with a purpose. It all stems from an uncompromising mental approach.”

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He believes that the human body is like dynamite. You have to hit it so hard that it explodes. He believes in doing 40 hard minutes of workout instead of spending an hour and a half of nonsense. He never does the same workout twice. He has a changing combination of exercise every single day and he finds that very interesting. But the intensity of his workout never falls below full pelt.


jason statham words of wisdom, workout tips
jason statham words of wisdom, workout tips


His body measurements:

Build: Athletic

Weight: 84 kg or 185 lbs

Height in feet: 5’10”

Height in centimeters: 178 cm

Measurements: 48-28-34 inches (122-46-87 cm) 





Diet: High Protein and No-sugar diet

Workout: Strength training, Boxing

Trainer: Logan Hood

His Diet Routine:

He very religiously follows a diet routine. Sugar is a complete no in his food. He has a wholesome diet and keeps all cravings at bay by having cheat meals once in a while. He doesn’t take processed food in his diet. He sticks to the six-small-meals-a-day rule, but adds discipline by writing down everything he eats in a black book. He calls it ‘The Bible’. When he is training hard, Statham writes down everything he swallows

  • Breakfast: Fresh fruits such as pineapple and strawberries, oats, poached eggs; granola/porridge in cold wintry places
  • Lunch: Brown rice, steamed vegetables, or miso soup
  • Dinner: Lean beef, chicken, fish, a vegetable/salad; he avoids eating after 7 o’clock in the evening
  • Peanut butter, nuts, or other high-protein snacks between meals
  • At least 5-6 litres water per day

In case you want to lose fat quickly or if you want to kick-start your metabolism, do try out this diet.

His rigorous workout routine:

The fitness freak that he is, he follows those workouts that keep him injury-free. He says he doesn’t want to get injured and lose out on his workout. He has built a gym in his garage and he trains on his own. He does a lot of different training right from mobility to strength and conditioning. He also does a lot of Olympic lifting. He says that once you start getting fit and see the results, it motivates you to achieve more. He doesn’t practice yoga because he thinks it is a little slow for him. He loves his co-star Dwayne Johnson because he thinks Johnson is really inspiring and takes his health and fitness seriously.

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Day 1: Pyramid Circuit Training

He does seven reps of exercises that target the back, abs, arms and legs

  • Warming up: 10 minutes of rowing (Speed: 20 strokes per min)
  • Ring pull-ups
  • Pushups
  • Squats with bodyweight
  • Stiff leg deadlifts
  • Hanging leg raises
  • Cooling down: freestyle aerial work on a gymnastic trampoline


jason statham workout regime and fitness mantra
jason statham workout regime and fitness mantra


Day 2: Static Hold Circuit and Big Five 55 Training

Static Circuit – Four sets of each exercise have to be done, with 10 seconds of rest between 30 seconds of holding the weights

  • Warming up: 10 minutes of rowing (Speed: 20 strokes per min)
  • Flat bench chest press
  • Military press shoulder exercise
  • Dumbbell chest fly
  • L-sit hold on dip bars
  • Bodyweight squat hold
  • Triceps press-downs with dumbbell
  • Farmers hold with kettlebell
  • Cooling down: 10 minutes on a gymnastic trampoline

Big Five 55 Training Program (a circuit done with each of the five exercises being repeated 10 times)

  • Front squats with weights
  • Decline push-ups
  • Pull-ups
  • Power cleans with a barbell
  • Knee to elbows
jason statham workout routine
jason statham workout routine

Day 3: Interval Training – Rowing and Boxing

This comprises of a set of exercises of rowing and boxing


  • Warming up with shadowboxing, lunges for legs
  • Three min intervals of punching and kicking against a padded target (5 times each)
  • Kettlebell farmers hold (3 sets)
  • Two min rounds against a heavy bag (3 times)
  • Three min session against a speed bag (once)

Day 4: Lower Body Workouts and Pushups

  • Warmup: Rowing 2000 m
  • Squats with bodyweight only (Reps: 20)
  • Front squats with 175lb weight (Sets: 5 Reps: 5)
  • Stiff leg deadlifts (Sets: 4 Rest: 4 min)
  • Reverse abs crunches
  • Cooling down: 200 pushups


Day 5: Cumulative Workout Routine

  • Warming up: 5 reps each of rope climbs, crab walks (20 yards), bear crawls (20 yards),

Any one of the following brisk workouts

  • 5 reps of Front squats with 120% bodyweight
  • Rope pulls (Reps: 5)
  • Flat bench press (Reps: 5)
  • Medicine ball slams (Reps: 10)
  • Pull-ups (Reps: 15)
  • Medicine ball slams (Reps: 10)
  • Dips (Reps: 15)
  • Medicine ball slams (Reps: 15)
  • Rope pulls (Reps: 20)
  • Medicine ball slams (Reps: 20)
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Day 6: Contextual Workout

Trail running for one hour

Day 7

Rest day

Results don’t happen overnight. Exercise not only changes your body, but also elevates your mood and changes your attitude. Alas, there is just one Jason Statham. But if you start incorporating his fitness routines and workouts, with the same discipline that he follows, you will feel yourself getting better and fitter, you will be anything but expendable.


Iyshwaryalakshmi Ravi
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