Jason Momoa Workout Routine and Diet Plan

Actor Jason Momoa has become one of Hollywood’s biggest stars over the course of the last decade.

Many first met him when he played the menacing Khal Drogo in Game of Thrones. However, it was his insane build in Conan the Barbarian that dropped jaws globally.

So, how does Jason Momoa build such an amazing physique? Is he naturally that huge? How many calories does it take to maintain a hulking build?

Today, let’s discuss the Jason Momoa workout and diet plan. We’ll break down his training fundamentals, food preferences, the famous AR-7 workout, and how he uses Guinness to fuel his workouts.

Let’s dive in. 

Jason Momoa Current Bio and Stats

Joseph Jason Namakaeha Momoa was born on August 1st, 1979 in Honolulu, Hawaii.

He spent his formative years in Norwalk, Iowa before moving back to Hawaii, landing his first role in Baywatch in 1999.

Jason would build his career at a steady pace through the early 2000’s before breaking out two major roles in Conan the Barbarian (2011) and Khal Drogo in HBO’s hit Game of Thrones (2011-2012).

It was these performances that would eventually lead to Jason securing a role in the DC universe as Aquaman.

Jason would go on to make his first appearance in Batman vs. Superman: Dawn of Justice (2016), Justice League (2017), Aquaman (2018), and Dune (2021). 

• Age: 43 Years Old
• Height: 6’4” (193 cm)
• Weight: 235 lbs (106 kgs)
• Birthday: August 1st, 1979
• Occupation: Actor, Director
• Retired/Active: Active

Jason Momoa Workout Fundamentals

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Despite Jason’s lean and jacked physique for his biggest roles, he is not a fan of training in the gym.

In an interview for Aquaman, Jason stated that he only lifts weights when they pay him. He goes on to explain how his natural preference for exercise is outdoors rather than in the gym.

Jason enjoys exercise and recreational activities such as rock climbing, mountain biking, skateboarding, surfing, and boxing.

These activities helped Jason get in his cardio and remain consistent by breaking up the grind with activities he loves.

It is with this he employs a different style of training called Accelerated Results 7 (AR-7). AR-7 was developed by Eric Laciste to get the best results in the shortest amount of time.

This program has low repetitions, low weight, and high sets with little rest.

It’s based on a circuit where you perform seven sets of seven reps with seven seconds rest between exercises.

Sounds easy enough, right?

The kicker here is that you need to perform sets of six, with six reps and six seconds rest, then sets of six for five reps with five seconds of rest, with a one to two-minute rest in between each round.

The benefit of training is that the short rest times increase the heart rate, giving you a bonus cardiovascular workout.

Jason Momoa Workout Routine

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Jason Momoa’s workout routine is based on the AR-7 bro split where he trains different muscle groups each day.

Below we have listed Jason’s five-day AR-7 split with exercises, rounds, sets, reps, and rest, including a weekly schedule to plan you week ahead.

Jason Momoa AR-7 Workout

Weekly Schedule

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Chest	Back	Legs	Abs	Shoulders & Arms	Rest	Rest

Chest

Exercise	Sets	Reps	Rest
Flat Bench Press	3 rounds total with a 1-2 minute rest between each round. Round 1: 7 sets, 7 reps, 7 seconds rest  Round 2: 6 sets, 6 reps, 6 seconds rest  Round 3 perform 5 sets, 5 reps, 5 seconds rest
Incline Bench Press
Incline Dumbbell Press
Plate Push-Up
Chest Dips

Back

Exercise	Sets	Reps	Rest
Medium Grip Pull-Ups	3 rounds total with a 1-2 minute rest between each round. Round 1: 7 sets, 7 reps, 7 seconds rest  Round 2: 6 sets, 6 reps, 6 seconds rest  Round 3 perform 5 sets, 5 reps, 5 seconds rest
Reverse Grip Chin-Ups
Close-Grip Pull-Ups
Seated Pulley Row
Reverse Grip Barbell Bent-Over Row

Legs

Exercise	Sets	Reps	Rest
Bodyweight Squat	3 rounds total with a 1-2 minute rest between each round. Round 1: 7 sets, 7 reps, 7 seconds rest  Round 2: 6 sets, 6 reps, 6 seconds rest  Round 3 perform 5 sets, 5 reps, 5 seconds rest
Stiff-Legged Deadlift
Back Squat
Jump Squat

Core

Exercise	Sets	Reps	Rest
Medicine Ball Slam	3 rounds total with a 1-2 minute rest between each round. Round 1: 7 sets, 7 reps, 7 seconds rest  Round 2: 6 sets, 6 reps, 6 seconds rest  Round 3 perform 5 sets, 5 reps, 5 seconds rest
Kettlebell Swings
Burpee
LeapFrog
40-Yard Sprint

Shoulders & Arms

Exercise	Sets	Reps	Rest
Barbell Military Press	3 rounds total with a 1-2 minute rest between each round. Round 1: 7 sets, 7 reps, 7 seconds rest  Round 2: 6 sets, 6 reps, 6 seconds rest  Round 3 perform 5 sets, 5 reps, 5 seconds rest
Dips
Diamond Push-Ups
Dumbbell Curls
Dumbbell Tricep Extensions

Jason Momoa Dieting and Food Preferences

Jason Momoa’s dieting and food preferences for his role as Aquaman resemble many celebrity nutrition plans, except for one key item: Guinness beer.

A big beer drinker, Jason had his trainer factor a pint of Guinness into his daily calorie intake by reducing his carbohydrate intake throughout the day.

The remaining components of Jason’s diet consist of lean meat, spinach, and avocado.

One of the interesting things about Jason’s diet is that he only has four meals per day.

He has said that this is because he carries more body fat and finds it easier to put on weight. So for his roles, he tends to eat less, essentially being in a calorie deficit while prioritizing protein to help him gain lean muscle.

Meal	Food
Meal 1	Peanut Butter and Honey Sandwich, Fruit
Meal 2	Tuna, Spinach, Avocado, Guinness
Meal 3	10 Oz. Steak, Spinach
Meal 4	Baked Chicken Breast, Spinach, Avocado, Guinness

Jason Momoa Diet Plan

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Momoa’s dieting and food preference are a prime example of how tracking your nutrition allows you to add the foods you like while still sticking to your goals.

Below we have created a Jason Momoa-inspired diet plan to help you build a cut and lean physique.

This diet plan is low-carb and high-protein. We have added Guinness, but we suggest you add your special food of choice in place.

Meal 1

• Scrambled Eggs (Spinach, Red Onion, Peppers)
• Peanut Butter and Honey Sandwich
• Watermelon and Pineapple

Meal 2

• Grilled Tuna with Smoked Paprika and Lemon
• Avocado
• Steam Broccoli
• Spinach

Meal 3

• 10 Oz Steak
• Green Salad (Spinach, Corn, Red Onion, Red Peppers, Avocado)

Meal 4

• Italian Seasoned Baked Chicken Breast
• Spinach, Avocado
• Guinness (Or your food of choice)

If you are considering trying Jason’s workout routine and diet plan, understand that he is a large person in a caloric deficit to reduce body fat and build lean muscle. This will not work for everyone.

If you are leaner and need to increase mass, you will need to do the opposite and increase your calories to gain weight and pack on size.

To ensure you are eating the correct amount of calories for your goals, use our advanced calorie and macronutrient calculator. 

Just punch in your age, gender, height, weight, and activity level to receive a precise calorie and macronutrient breakdown to suit your body type and goals.

This will allow you to track your daily food intake and ensure you are getting the correct amount of carbs for fuel, protein to build muscle, and fats to absorb essential nutrients. Plus, you get to have your one special food each day to maintain your sanity.

Jason Momoa Supplement Preferences

Little is known about the exact supplements that Jason Momoa uses – other than a Guinness to replenish his carbs. However, here are our recommendations to help you build muscle and improve performance. 

Supplement	Purpose
Whey Protein	Builds lean muscle and improves recovery
Pre-Workout	Increase energy and improves performance
Creatine	Improves performance and training adaptations

Final Thoughts

Jason Momoa’s workout routine and diet plan is one that we rarely see in Hollywood. 

His approach to diet is a testament to how controlling your nutrition can help you achieve amazing results, even with a pint a day.

Where his training also shines is his love for recreational activities. This allows him to improve his cardiovascular fitness and strength, adding to what can be seen as an amazing physique.

If you are considering trying Jason’s workout routine and diet plan, we highly suggest tracking your nutrition, following a program, and most of all, get out of the gym and do activities you enjoy.

So, are you considering trying the Jason Momoa workout routine and diet plan? What part of his training and diet interests you most?

Is it the AR-7 workout, the surfing, rocking climbing, or just the ability to drink beer?

Let us know in the comments. 

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