Jason Statham: 20lbs in 6 Weeks

How does Handsome Rob pack that punch?


Jason Statham has become one of the most premiere A list actors today.  His roles mostly consist of a character that are quick and agile with intense fight scenes.  He trains his mind and body to be able to continuously such plays roles.  The article below will give you his diet and workout, as well as a bit of his mindset and other intrinsics that allows him to stay fit and healthy.  I’ll give you the amount of weight he lifts so just take his size into consideration (170 pounds (77 kg.) and his height is 5’10” (1.78 cm.) when calculating your own workouts.




Jason used to not care what so ever about his diet.  Here is a direct quote from him:

“I never gave a F#$@ about a calorie. An apple? It’s good for me. I’d have five. Bananas? Eat the bunch.”

However since he got his ex navy seal Logan Hood to be his trainer his approach has change.  Now his diet consists of around 2000 calories per day broken up into 6 meals spaced out every 2-3 hours.  I first thought this sounded like a tiny amount but with Jason he is not trying to bulk up.  His main focus is stay as athletic and fit as possible so he can continue to play such roles.

Here are a few things his low calorie diet consists of:

  • No fruit juice
  • No alcohol
  • No bread, pasta or sweets
  • No sugar/flour
  • 1.5 gallons of water/day
  • plain yogurt, with berries
  • egg whites
  • chicken
  • veggies
  • fish
  • nuts
  • protein shakes



As I noted above Jason is not in attempts to bulk up what so ever.  His focus is to stay quick, athletic, and agile.  His workouts mirror that.  He talks about how quickness is what he is always focusing on during his workouts.  He wants to keep those fast twitch muscle fibers at exactly that.

He starts nearly everyday out with a warm up of rowing then coninues onto the rest of his training.

“If I’m doing a pushup, I go down slowly and, bang, push up.”

Day 1


Warm Up #1: Rowing

Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Pyramid Circuit

There are 4 exercise and he will start out with 1 rep per exercise.  The 2nd round he will go 2 reps then so on and so forth until round 5.  Then on round 6 he will decrease back to 4 reps then 3 reps  until he gets back to 1 rep per round and that is how he finishes the warmup.


  • Push ups
  • Ring Chin Ups
  • Body Weight Squats

Workout: Dead-lift

He will do 9 sets with 1-3 minutes of rest in between sets.  He starts out at 35% of his working max and increases the weight each round while decreasing the reps.  By the 5th set he is only doing 1 rep per set.  Here are his actual numbers.

Reps x weight x rest
10 x 60kg – 1 minute
5 x 85kg – 2 minutes
3 x100kg – 3 minutes
2 x 130kg – 3 minutes
1 x 150kg – 3 minutes
1 x 155kg – 3 minutes
1 x 160kg – 3 minutes
1 x 162.5kg – 3 minutes
1 x 165kg – 3 minutes

Cool Down:  Trampoline

Jason gets a olympic sized trampoline and does various flips and twist  for 10 minutes.

WRITING 101 (10)


Day 2


Warm Up #1: Rowing

Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Static Hold Circuit

30 seconds of each exercise.  10 second rest between exercises.  4 rounds of each.

  • Ring Dip – hold at top of dip motion; using gymnastics rings
  • Farmer Carry- stand still and hold kettle bells motionless by sides
  • L-Sit – From dip position raise legs to at least parallel to ground and hold; using parallettes
  • Bodyweight Squat – Hold at bottom of squat with thighs parallel to ground

Workout:  “Big 5 55”

He calls it this because he will do 55 reps of 5 different exercises.  Ideally it is a continuos circuit with no rest.  If you cannot do that then just decide to make a set amount of time to rest between each exercise.  Start out the first round with 10 reps.  The following round is 9 and so on until you finish with the round of 1 rep.

  • Front Squat with weight
  • Pull Ups
  • Decline Parallette Push Ups (with feet elevated, traditional push up off parallette bars)
  • Power Cleans
  • Knees to Elbows (hang from pull up bar with elbows at 90 degrees and pull knees up to touch elbows)


Day 3


Warm Up #1: Rowing

Rowing for 10 minutes (20 stokes per minute)

Workout:  Interval rowing

There will be 6 rounds of rowing of a sprint to 500m.  After reaching the distance at a sprint he keeps a working resting pace for 3 minutes.  If you need to get up, walk around, and get a drink of water that is fine.  Just make sure you are in continuous movement for the entire 3 minutes.

Again do 6 rounds of that.

Cool Down:

A farmer’s carry of two kettle-bells(30kgs) for 500m.  Not set time just as quick as possible.


Day 4


Warm Up #1: Rowing

Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Body Weight Squats

20 reps with no weight

Workout: Front Squats with weight

Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.

5 x 80kg – 90 seconds
5 x 80kg – 90 seconds
5 x 80kg – 90 seconds
5 x 80kg – 90 seconds
5 x 80kg – 90 seconds

Cool Down

200 pushups.  However he does it as a ladder technique.  13 ladders with an extra 5 reps at the end.  The way you perform this is by doing it with a partner.  Partner does one, Jason does one.  Partner does 2, Jason does 2 then so on an so forth.  The only resting time is the time that your partner is doing their work.  If you’re doing it by yourself then just count what your “partner” would be doing.


Day 5


Warm Up #1: Rowing

Rowing for 10 minutes (20 stokes per minute)

Warm Up #2:

Alternate between Bear Crawls and Crab Walks for 15 meters, for 5 rounds each.

Workout: Cumulative Movements

Complete one set of 11 exercises (below), done as quickly as possible with as little rest as you can manage. Must complete all repetitions before moving to the next exercise.

  • 7-Meter Fat Rope Climbs Reps – 5 (Body Weight)
  • Front Squats Reps – 5 (85kg)
  • Ball Slams Reps – 5 (12.5kg)
  • 15-Meter Rope Pulls Reps – 10 (40kg)
  • Bench Press Reps – 10 (80kg)
  • Ball Slams Reps – 10 (12.5kg)
  • Pull Ups Reps – 15 (Body Weight)
  • Dips Reps – 15 (Body Weight)
  • Ball Slams Reps – 15 (10kg)
  • Resisted Fat Rope Pulls Reps -20 (no weights)
  • Smashes Reps – 20 (no weights)

Jason’s Time: 23:53


Day 6


Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.  Jason goes for a run in the mountains often.


Day 7



Plyometrics Exercises

tumblr_m4jxfirswd1rtf9meo1_1280Statham also likes to do plyometrics exercises. He uses the following exercises when he has the time:

  • squat thrusts
  • jump rope
  • burpees
  • star jumps
  • pushups
  • tuck jumps


Additional Notes

Jason is has two strong principles when working out and dieting.

  1. Track everything you do and eat
  2. Keep variety

No matter what kind of exercise you are doing or what kind of nutrition you are putting into your body he always recommends to record it down on paper or some device.

If you are not doing that you will not know how to adjust to get more optimal results down the road.

Also he wants to keep a good amount of variety.  He doesn’t ever like doing the exact same workout time after time.  The workout above is a good base for what he does, but again he is always testing and tweaking new ways and variations to make it a little better and not as mundane as a lot of people do.




I always like finding out more about these celebrities and what makes them successful.  Most the time if you are able to figure out why they are successful in their trainings you can figure out why they are successful in their careers.  I found this quote by Statham:

“I’m a firm believer in attitude. Some people just don’t have that desire, and they need a good kick in the a$$. Look, you’ve come here to train, let’s f@#$ing 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.”

Its all begins with the person’s attitude and approach.  As you can see that Jason gets the most out of his time when other people will just dabble around “staying busy” just to feel like they are being productive.  Take some lessons from him and get serious about your attitude.

At least try it out for a while and see what happens.  A success like Statham doesn’t get to where he is by continuously being wrong.


Hope you enjoyed this article on Jason Statham.

If you did please like, comment, and share.

WRITING 101 (10)


Facebook Comments