Be Strong. Be Fit.


How To Build A Body Like Jason Statham

March 9th, 2012 · 4 Comments ·


“Some people just don’t have that desire, and they need a good kick in the ass. Look, you’ve come to train here, let’s f–king train! Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer, bang! Get serious, do 40 hard minutes, not an hour and a half of nonsense. It’s so much more rewarding.” Jason Statham.

Before Jason Statham acted in movie, he used to be on the British Olympic diving team for twelve years and play mixed martial art in his leisure time.  He was spotted by a talent agency before breaking into Hollywood.  In order to be outstanding, he must have something unique.  Jason Statham is famous of performing his own stunts and fight scenes in most of his movies, including Snatch, The Transporter trilogy, Crank, The Bank Job, War, Death Race and The Expendables. Unlike Ryan Reynolds, Jake, Brad Pitt who built their bodies from a lean frame, Jason Statham actually has to shed much fat to have the remarkable physique.


Logan Hood who is a former Navy SEAL trained Jason.  They trained at a stunt studio which has trampolines, climbing ropes, heavy bags, barbells, kettlebells, pull up bars.  Jason Statham managed to lose about 17 pounds within 6 weeks, which was needed for a role in a movie.  Below is his workout routine.

  1. He worked out 35 minutes a day, 6 days a week, resting on Sundays.
  2. He starts his workout by warming up with rowing machine.  It is a low impact yet good cardiovascular activity which works the primary muscle groups.
  3. After the warm up, Jason does any of these workout:
    1. Compound movements with front squat and deadlift.  Less than five repetitions.
    2. Short circuits of various workouts with light weights.
    3. Various carrying exercises with sandbags or kettlebells.
    4. A progression of about fifteen kettlebell exercises.
    5. Various throws with medicine balls.
    6. As you can see, Jason does only one of the any above for variation purpose.
  4. The next workout is interval training.  He combines any 6 of the below to make a circuit.
    • Ball Slams – Jason Statham pick up a 20-pound medicine ball, raise it above his head, and then smash it down on the floor as hard as he can.  20 repetitions
    • Rope Climbs – Jason Statham climbs 25-foot high using purely his arms without relying on legs.  Five repetitions.
    • Pullups (Dyno) – Jason Statham jumps from one pullup bar to another above it. This exercise works on his shoulders and back muscles.  Eight repetitions.
    • Snappers, or Whip Smashes – A 25 feet of heavy-gauge rope is secured on a railing.  With both hands, Jason Statham lift the rope above his head and use a whip-like motion to smash the rope against the floor.  Twenty repetitions.
    • Hanging Knee Raises – Jason Statham hangs from a pullup bar, bend his legs and curl his knees toward his chest, and then lower them.  Twenty 20 repetitions.
    • Burpees – With hisr feet shoulder-width apart, Statham squat, thrust his legs back, do a pushup, pull his legs back under, and jump as high as he can out of the squat position. Do 20 repetitions.
    • Bear Crawl – Jason Statham walks on all fours, facedown, across the whole length of a basketball court. Go up and back three times.
    • Farmer Walk – Jason Statham hold a heavy kettle bell in each hand, with his arms at your sides. He marches the length of the gym, and then march back. Do 3 reps.
    • Front Squats – Jason Statham hold a barbell in front of his shoulders. Bend at the hips and knees until his thighs are parallel to the floor. Then push back up. Do 20 reps. Statham can do five at 1.25 times his body weight.
    • Rope Pulls – Jason Statham ties 25- or 45-pound weight plates to a 50-foot length of rope. Pull the rope in until the weights reach him. Do 5 repetitions.
    • Weighted Stepups – Jason Statham hold a kettle bell or dumbbell in each hand, step up onto a bench, and then step down. Do twenty repetitions.
    • Compound Movements – Jason Statham does bench presses, squats, or deadlifts with with about 75 percent of his one-rep max, and never incorporates them into a circuit.
  5. Last but not least,  Jason Statham cools down on the trampoline by doing about 10 minutes of freestyle jumps.  He loves this bit. 

Again, Jason Statham does mainly body weight workout involving core muscles.  No machines.  No bicep curls or triceps kickback.  His workout is like what the 300 movie crew did and this body weight workout is brutal.  Just imagine while he is doing push up, instead of go down fast, he does it slowly.  If you want to follow his approach, try choosing the six basic exercise above and rest as long as you need between exercises.  Most important, you must know your limit.

Jason’s workout is top notch routine to lose fat and get ripped.  His workouts were kept short (35 minutes) yet intense to maximize post workout fat burning effects. It is more suitable for people who have been exercising for some time and experiencing a plateau.  Not for beginner.  Jason was already a finely tuned machine before training such a way.

Even until today, Jason uses the same workout approach – no repeat on the same exercise, at least for 6 weeks.  While he may work on the chest muscle group on last Monday, the workouts are definitely different on coming Monday.  Changing the workout ensures your body keeps adapting because whenever your body does something too long, you will not see the same results.

Jason records everything he has done.  He records the weights used and recovery period.  He also writes down what he has eaten.  He wants to know the outcome of the changes.  He keeps track on progress.





Jason Statham’s Diet Plan

In order to lose body fat, he ate just enough by limiting to total 2000 calorie intake a day.  Nowadays, he still watches what goes into his mouth.  He does not take refined sugar or flour.  No bread, pasta, sweets.  No sweetened fruit juice.  No booze.  His dessert of the day is plain yogurt with fresh fruit.

He also make sure he drinks 1.5 gallons every day.  He drinks enough to keep hydrated throughout his extreme workout.  He understands that water is crucial if he wants his body to run at its maximum effectiveness.

He eats egg whites, chicken, vegetables, lean meats, salmon, nuts and protein shakes.  He has to consume enough protein to support muscle growth.

Jason Statham has crazy motivation level in order to maintain such routine.  I guess the reason of million dollar movie deal is indeed good enough.  I may do the same with a million on the table.  We used to have Sylvestor Stallone, Arnold Schwarzenegger, Steven Segal and Jean-Claude Van Damme as the action heroes, but as of now, I guess Jason Statham is filling one of those vacancies left.  After all, at the age of 44, he needs to grab any good opportunity.




Category: Motivation

If you like this or other articles in this blog, Subscribe to today. It is free.
Scroll down to leave a comment. I really want to know what you think.
4 responses so far ↓
  • Chris Pine // Mar 9, 2012 at 11:00 AM

    Wow, I didn’t realize that he built himself that way using mostly all bodyweight exercises.

    It seems we are hearing more every day about the superiority of bodyweight exercises compared to using weights. for building a lean, strong body.

  • Arnaud // Mar 12, 2012 at 12:00 AM

    Yeah bodyweight exercises is truly amazing. Have you looked at “Hannibal for king” video on youtube ?

  • Tom Parker // Mar 21, 2012 at 11:33 PM

    I would never have imagined Jason Statham as an Olympic Diver. He looks so different in that picture. It’s definitely worked though. His after pics compared to that initial diving picture are amazing.


  • Dadd3 // Aug 17, 2012 at 12:54 AM

    Only if it’s real. Seems kinda easy. But I’ll try, anyway. Just look at the pics!

Leave a Comment