Jason Statham: An Actor’s Workout Routine and Diet Plan

Last Updated: July 22, 2022

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Jason Statham is a Hollywood superstar, having featured in numerous hit movies that have earned him global fame. The Transporter starring is a mega-star, and his action movies never disappoint as his stunts are otherworldly, considering he does most of them in a slim-fit suit.

Another reason for his popularity is his outstanding shredded physique. Well-built with outlined muscles in every visible part, Statham’s body is truly a work of art. What’s more impressive is that Statham has maintained his body in nearly-perfect shape for decades, even at his age.

If you’d like to have a physique like Jason, you need to be disciplined in your workouts and diets. This brief guide discusses Jason Statham’s workout routine and strict diet that you can mirror to have a chiseled physique like his.

About Jason Statham

Born on 12th September 1967 in England, UK, Jason has starred in some of the most popular action movies, including The Fast & Furious franchise, Expendables, The Mechanic, Snatch, and The Italian Job.

Although many know him as a superstar, his beginnings were not easy. He was once a street seller, but he had a passion for sports. His fortune took a turn for the better when a sports promotion agency spotted him while he was in his usual training at London’s Crystal Palace National Sports Centre.

Jason was introduced to Guy Ritchie while modeling for French Connection, and this is where he was fronted for the role of a street-wise con artist, and that’s when his acting career began. He was paid £5,000 for his first movie.

Jason Statham Workout Principles

Before we dive into some of the exercises Jason integrates into his workout routine, there’re a few principles he follows. If you’d like to have a similar physique to his, follow the following principles

  • Have a workout goal. Many people copy celebrity workout plans and follow them blindly. That’s a poor strategy and one that Jason Statham wouldn’t recommend. In his interviews, Jason says he likes setting short-term achievable goals rather than long-term, demotivating ones for workouts. 
  • Avoid doing the same workout all the time. Jason Statham says that his motivation to hit the gym every day is because he doesn’t repeat an exercise. He says that one of the biggest motivation-killers is repeatedly following the same routine. Therefore, rather than having set days where you do the same body workout, you should aim to mix things up. Come up with a list of exercises and mix them daily.
  • Target short but more intense workouts. Rather than spending 90 minutes at the gym and taking long breaks, you should aim to do 30-40 minutes of highly intense workouts. For example, you can have an intense set of 20 reps of 20 pull-ups, followed by a 20-second interval, and then one set of 50 reps of jump ropes. In 40 minutes, such an intense workout will yield better results than a 90 minutes workout with lengthy breaks.
  • Focus on stretching. At first, Jason Statham focused on lifting maximum weights and doing strength training exercises. However, he was hit by a bad injury, and that’s when he learned that mobility and stretching exercise are an essential part of his workout routine. Therefore, during your rest days, aim to do stretching exercises

Check out some of the amazing moves that Jason is able to do and how he built his physique to be as strong as it is now:

Jason Statham Workout Routine

Statham trains for six days a week and does high-intensity exercises that burn fat and tone his muscles. One thing that excites Statham is to work with his body weight.

Here’s a sample of one of Statham’s workout routines:

Day 1 – Pyramid Circuit Training

In this workout routine, Jason performs the following exercises:

Day 2 – Static hold circuit

Jason targets the shoulders and chests in this workout routine that involves nine exercises:

  • 10 minutes of warm-up on a rowing machine
  • Military press shoulder exercise
  • Flat bench chest press
  • L-sit hold on dip bars
  • Triceps press-downs
  • Bodyweight squat hold
  • Farmers hold with kettlebells
  • Dumbbell chest fly’s
  • 10 minutes of cooling down on a gymnastic trampoline

Day 3 – Interval Training

Jason works with his bodyweight in this training while performing a rowing and boxing routine. Here are the exercises he does in this workout routine:

  • Knee to elbows
  • Decline pushups
  • Pull-ups
  • Front squats with weights
  • Power clean with a barbell

Day 4 – Lower Body Workout

Jason has 6 exercises for the lower body:

  • Rowing 2000m as a warm-up exercise
  • 5 sets of front squats with 175lb weight (5 reps)
  • Squats with bodyweight
  • Reverse abs crunches
  • 4 sets of stiff leg deadlifts
  • 200 pushups as he cools down

Day 5 – All-In-One Workouts

Jason has a cumulative workout routine where he does 5-10 reps on all exercises:

  • Warm-up involving rope climbs, 20 yards crab walks, 20 yards bear crawls (5 reps each)
  • Medicine ball slams (5-10 reps)
  • Pull-ups (15 reps)
  • Flat bench press (10 reps)
  • Dips (15 reps)
  • Front squats (5 reps)
  • Rope pulls (20 reps)

Day 6- Trail running for over an hour

Day 7 – rest day to give his body time to recover.

Jason Statham Nutrition Program

In an interview, Logan Hood, Jason’s trainer, revealed that there was a duration Jason ate every 3 hours while preparing for physically-demanding roles in movies like The Transporter. According to him, eating small portions of meals in short intervals helped stabilize his sugar levels and increase his metabolism.

For Jason, diet plays three main goals:

  • Boost his metabolism
  • Preserve his lean muscle mass
  • And keep him as fit and aesthetically appealing as possible in his next film

Jason’s Dieting Principles

There are a few dieting principles we can get from Jason’s nutrition program:

  • He consumes 95% of healthy foods. Jason rarely eats processed foods. His diet comprises lean meats and fish, nuts, protein shakes, and vegetables
  • He consumes starchy or sugary foods during the day to burn off excess calories before hitting the gym.
  • He targets a 2000-calorie diet a day
  • He steers clear of carbonated drinks, alcohol, and fried foods
  • He prefers to eat alone because we tend to overeat when we are in social setups
  • Jason drinks at least 3 liters of water every day

Jason Statham’s Typical Diet

In order to maintain a lean body with a low-fat percentage, Statham eats up to 2000 calories in a day. Here’s a typical Jay’s diet program that ends at 7 pm:

First Meal – Breakfast

  • 4 whole egg omelet that includes the yolk. Jason eats the whole eggs, including the yellow part, as he doesn’t mind a few calories in the yolk
  • 100g of oats. These serve as his source of carbs in the morning to help him get through the day. Oats are rich in fibers
  • Seasonal fruits. Jason eats at least one seasonal fruit at breakfast. Fruits give him energy and nutrients as well as antioxidants

Second Meal – Lunch

  • 150 – 200g of boiled chicken breast
  • 100g of rice
  • Steamed vegetables to get more antioxidants such as lutein, lycopene, and beta-carotene

Third meal – Snack

  • Jason eats a bowl of nuts and seasonal fruits to get a daily dose of vitamins, fiber, fats, and protein

Fourth Meal – Dinner

  • Jason eats 200g of lean beef for dinner
  • Salad to speed up his digestion in the evening and boost his immunity
  • Miso soup. Miso soup has essential minerals and vitamins such as B, K, and E. In addition, since it’s fermented, it provides the gut with good bacteria to aid in digestion and immunity

Jason Statham Supplements

Here are some of the supplements Jason uses. The supplement suits people who lift weights:

  • Pre-workouts
  • CBD
  • Creatine
  • Whey protein
  • Alpha brain
  • Vitamin B12
  • Multivitamins
  • Glucosamine chondroitin
  • DHA fish oil
  • Vitamin D3


Jason’s chiseled physique results from years of discipline in following his strict diet plan and flexible workout routine. His diet regimen stays almost the same for most parts of the year, but his exercise program is quite flexible as it’s based on the next role he’s taking and other factors such as sleeping patterns.

His training focuses on high-energy and plyometric exercises. He also weaves circuit-training movements and combines them with explosive strength training exercises.

Jason goes on a low-sugar diet and targets to eat up to 2000 calories a day. He typically eats six meals per day that comprise very clean foods, including lean meat and fish, nuts, protein shakes, and lots of vegetables. He avoids refined sugar, fruit juices, alcohol, and flour.

To attain his physique, you’ll need to do calisthenics to get an athletic-looking upper body and cardio in shadowboxing, running, or rowing to be more flexible and keep your body fat low.

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