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Jason Statham is a name synonymous with some of the biggest action movies of the last 20 years.

From The Transporter and The Expendables to The Fast And The Furious and Wrath Of Man, Statham’s career has been action-packed, requiring him to be in peak physical condition.

So, have you ever wondered how Jason Statham stays in such incredible shape for his roles?

Today, I am going to show you the Jason Statham workout routine and diet plan, to help you obtain the action star body and physique.

Let’s jump in.

Jason Statham Current Bio And Stats

Jason Statham was born in Shirebrook, Derbyshire to Eileen Yates and Barry Statham.

Over the course of Statham’s life, he has been a part of a diverse range of industries including fashion as a model, and as a black-market salesman. 

He also represented Britain as an elite-level diver on the British National Diving Team, competing at the 1992 Diving World Championships. He finished in 12th place.

Statham’s first role came with the cult hit Lock, Stock and Two Smoking Barrels (1998) directed by Guy Ritchie.

He landed the part of Bacon through the clothing company French Connection, which he modeled for at the time.

The movie would go on to be a hit, launching Statham’s career.

From here he would go on to star in Snatch (2000), before assuming the role of action specialist in films such as The Transporter (2002), The Italian Job (2003), and Crank (2006).

With his action role resume solidified through the early 2000s, he would then be granted the co-lead role in The Expendables (2010) alongside Sylvester Stallone

There, he would lead a cast of all-time great action movie stars from the past 30 years. 

  • Age: 55 Years Old
  • Height: 5’ 10” (178 cm)
  • Weight: 169lbs (77kg)
  • Birthday July 26, 1967
  • Occupation: Actor
  • Retired/Active: Active

Jason Statham Workout Fundamentals

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Jason Statham’s workout routine is based on a collection of different styles of training that he has used over the years.

Being a lifelong athlete, martial artist, and sportsman has influenced his selection of training.

Statham’s workouts consist of a mix of larger compound lifts such as deadlifts and squats with calisthenics. He also places priority on recovery.

Overall, however, Jason Statham’s workouts take a more unorthodox approach.

In an interview with Men’s Health, Statham stated, “Some people need structure, and to write everything down. For me, I’ve been there and done that, so I’m happy to make up my workouts depending on how I feel each day.” 

This provides him with variety and helps him to listen to his body and train based on how he is feeling.

One thing that does stay consistent is his training time.

Statham prefers training in the mornings. This helps him prioritize his workouts and the ability to make excuses.

Do you want to include calisthenics into your training routine? Check out The Best Calisthenics Exercises List

Jason Statham Workout Routine

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The Jason Statham workout plan combines large compound movements and calisthenics.

He trains six days per week, changing his routine with every session.

Below is a sample Jason Statham workout complete with weekly schedule. 

Color coding is used to highlight circuits.

Jason Statham Training Schedule

PyramidStatic HoldIntervalLower Body/Push-upCumulativeContextualRest

Monday – Pyramid Circuit Training/Deadlift Workout

The pyramid circuit is performed in rounds without rest. 

For the first round, you complete one rep of each exercise one after another, with the following round performing two reps.

Perform the pyramid like this until you complete five reps for each exercise

Once at the top of the pyramid, perform it in reverse.  

Pyramid Circuit

Warm-Up: Rower10 mins
Bodyweight Squats1-5
Stiff-legged Deadlifts1-5
Hanging Leg Raises1-5
Cool Down: Rower10 mins 

Deadlift Workout

Statham’s deadlift workout begins with higher reps and less weight, gradually building toward one repetition maximums (1RM).

As the weight increases, the rest time does also. This ensures he has enough energy to lift to capacity for his later sets. 

ExerciseSets RepsRest
Deadlift 111060
Deadlift 2151-2 mins
Deadlift 3131-2 mins
Deadlift 4123 mins
Deadlift 5113 mins
Deadlift 6113 mins
Deadlift 7113 mins
Deadlift 8113 mins
Deadlift 9113 mins

Tuesday – Static Hold/Big Five 55

Static Hold

The static hold workout consists of holding the below exercises for 30 sec each for four sets. 

You will be required to perform one exercise after another, only having a short 10-second rest after completing all exercises in the circuit.

Repeat this four times. 

Warm-Up Rower10 mins
Flat Bench Press30 sec
Shoulder Military Press30 sec
Dumbbell Chest Flys30 sec
Dumbbell Tricep Pressdowns30 sec
Bar Dips30 sec
Kettlebell Farmer Hold30 sec
Bodyweight Squat and Hold30 sec
Cool Down Rower10 mins

Big Five 55

The big five 55 is named this because you will be performing five exercises for 55 reps each through a circuit. 

The big five 55 goes through five exercises for 10 repetitions, followed by performing them again for nine repetitions.

This is done until you reach one repetition. 

Warm-Up: Rower10 mins
Weighted Front Squat1-5
Wide Push-Ups1-5
Power Cleans1-5
Knee Raises1-5
Cool Down: Calisthenics Trampoline10 mins 

Wednesday – Interval Training (Boxing, Rowing)

ExerciseSets RepsRest
Warm-Up: Rower10 mins
Rower Set (Below Times)500m
Set 1: 1:401500m3 Min Active Rest
Set 2: 1:391500m3 Min Active Rest
Set 3: 1:431500m3 Min Active Rest
Set 4: 1:411500m3 Min Active Rest
Set 5: 1:381500m3 Min Active Rest
Set 6: 1:501500m 3 Min Active Rest
Cool Down: Farmers Carry (2x70lbs Kettlebells1500m

Thursday – Lower Body and Push-Up

The lower body session consists of a standard warm-up and a 5 x 5 front squat.

Once he has completed this, he will then do a partnered ladder.

Here he will start with one push-up, and his partner will do one, followed by two push-ups, then his partner will do two. 

They will do this until they reach the fifth ladder totaling 15 reps. Then, they start again.

They repeat until they reach 200 repetitions in total. 

ExerciseSets RepsRest
Warm Up: Rower10 mins30-45 secs
Warm Up: Bodyweight Squats12030-45 secs
Front Squats 1 (175lbs)1590 secs
Front Squats 21590 secs
Front Squats 31590 secs
Front Squats 41590 secs
Front Squats 51590 secs
Push-Ups Ladder (1-5)200

Friday – Cumulative Workout 

The cumulative workout is to be completed for just one set of each from first to last exercise, as quickly as possible with as little rest.

Statham’s time is 23:53.

ExerciseSets RepsRest
Warm Up: Rower10 mins30-45 secs
Warm Up: Bear Crawl515m
Warm Up: Crab Walk515m
7-Meter Fat Rope Climbs15
Front Squat15
Ball Slams15
15-Meter Rope Pulls110
Bench Press110
Ball Slams110
Ball Slams115
Resisted Fat Rope Pull-Ups120
Whip Smashes120

Saturday – Contextual Workout

The contextual workout is designed to be a sport or activity that you enjoy outside of resistance training that is done with increased intensity for a long duration.

Jason Statham personally trail runs for over an hour.

Jason Statham Dieting and Food Preferences

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Jason Statham workout and diet preferences

The Jason Statham diet plan consists of lean meat, complex carbohydrates, fruit, and vegetables.

The actor has stated in interviews that he is flexible with his diet and that when he is training for a film he will be more strict with his nutrition.

Generally, he will limit himself to 2,000 calories during this time.

However, then when he is on holiday or visiting friends, he will indulge and make the most of his time off. 

Jason Statham Food Preferences 

BreakfastFruit incl. Strawberries, Pineapple, Oats, Poached Eggs
LunchBrown Rice, Steamed Vegetables, Miso Soup
DinnerLean Meat (Chicken, Beef, Fish) Salad
SnackNuts, Peanut Butter, Minimum 3 Liters of Water

Jason Statham Diet Plan

Jason Statham diet

The Jason Statham diet is rather simple in its approach, decreasing processed foods, increasing protein, and eating consistently throughout the day.

His meals contain complex carbohydrates such as oats and brown rice as well as lean protein, vegetables, and salad.

Jason’s meals also vary based on location.

An interview with Men’s Health says, “The location demands what you eat for breakfast. If you’re somewhere cold and wintry, fresh fruit’s not that appealing. But if you’re out here in California, strawberries and fresh pineapple are definitely on my menu.”

He also supplements his diet with a protein shake and protein-rich snacks such as nuts and peanut butter.

Meal 1

  • Fresh fruit (Summer)
  • Oatmeal or granola (Winter)
  • Poached eggs

Meal 2

  • Brown rice and steamed vegetables or salad
  • Miso soup or other broth-based soup
  • Whole-grain veggie wrap


  • Nuts
  • Protein Shake 

Meal 3

  • Grilled chicken wrap or beef stir fry
  • Steamed or roasted vegetables

Jason Statham Supplement Preferences

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Jason Statham Supplement Preferences

Jason Statham’s supplement preferences are simple yet effective. 

While the brand of supplements he uses isn’t exactly known, the list below is identified as the stars’ choices:

  • Protein Shakes
  • Creatine
  • Vitamins

Statham gets much of his protein through his food, from his lean meat, nuts, and peanut butter.

If you would like to increase your protein intake, check out 25 Protein Boosters To Increase Your Protein Intake

Final Thoughts

Jason Statham is one of the biggest action stars of this generation.

His physique and conditioning are major factors in landing leading roles in some of the planet’s biggest blockbusters alongside iconic action movie elites.

His dedication gives him the longevity to perform his vigorous stunts and sequences to this day. Even if he tires of his routine, he mixes it up to keep the momentum going.

So, what do you think of the Jason Statham workout and diet plan?

Are you thinking of giving it a shot? 

Let us know in the comments.

What exercise does Jason Statham do?

Jason Statham’s workouts consist of a variety of large compound movements, such as squats and deadlifts with calisthenics.

The action star states that his exercise selection varies from session to session based on how he is feeling prior to his session.

He also includes cardio through rowing for his warm-ups and cool-downs, plus trail running for an hour once per week. 

How can I get ripped like Jason Statham?

To get ripped like Jason Statham, you should aim to increase protein intake, reduce processed food, and do resistance training 4-6 times per week.

To get himself into shape for his action roles, he restricts his calories to 2,000 per day, consuming protein-rich food such as lean meat and nuts.

Does Jason Statham still workout?

Jason Statham still works out. Being a long-time athlete, he finds that he is happiest when he is physically active.

While Statham does indulge when on vacation or with friends, his principles of training and nutrition are deeply ingrained due to the nature of his sporty childhood and epic action career.

Does Jason Statham take creatine?

It is noted that Jason Statham does take creatine, however, the official brand is not specified. 

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