Skip To Main Content

Every product is carefully selected by our editors and experts. If you buy from a link, we may earn a commission. Learn more. For more information on how we test products, click here.

Creation alexandra daddario 1180x90
Creation alexandra daddario 778x150
Jason Momoa as Aquaman

Jason Momoa’s Aquaman Diet and Workout Plan

If you want to be as ripped as a DC superhero, the Jason Momoa Aquaman diet and workout plan is one way to do it. Like so many other muscle-bound stars, Momoa adopted a consistent diet and workout routine in preparation for the iconic role. And as anyone who’s seen the movie can attest, all those bodybuilding exercises and ab workouts definitely paid off. But even when he was baring his ripped physique in shows like Game of Thrones and Baywatch Hawaii or movies like Justice League, the actor allegedly took a casual approach to diet, in particular.

Jason Momoa as Aquaman
Jason Momoa as Aquaman | Image: Warner Bros.

However, that all changed when it came to Aquaman, which saw him adopting a much stricter training and diet routine. On the other hand, he did reportedly make room for a daily pint of Guinness beer, also known as his favourite beverage. Then production wrapped and he loaded up on bread and beer like it was nobody’s business. We’re not talking cheat days here, more like cheat months.

So are you up to the task? Let’s find out.

Overhead shot of vegetables, fruits, and meat on a wooden table
Diet Plan | Image: Piotr Malczyk

Jason Momoa Aquaman Diet

We have some good news and some bad news. The good news is that drinking Guinness beer was indeed part of Jason Momoa’s Aquaman diet plan. The bad news is that the occasional small to large glass of beer was pretty much the only vice he allowed himself while training for the role. For some more bad news, we don’t suggest drinking beer when trying to whip yourself into shape. Sure, one could argue that it builds mass or takes the edge off. Heck, there are reports that it can even be beneficial to your heart. But at the end of the day, it’s beer.

Spoiler alert: if you want to look like Jason Momoa, you can’t binge out on carbs the way he does when not training for a role. After all, most of us aren’t born with the Hawaiian actor’s genetic disposition. That means you’ll have to stick with the Jason Momoa Aquaman diet and workout plan for a decent stretch of time if you want it to pay off, going light on cheat days or avoiding them altogether (at least at first).

Otherwise, the actor took a more traditional route when building mass and then turning that mass into muscle. First and foremost, he cut all the processed carbs and junk foods out of his diet. You should likewise be prepared to say goodbye to Doritos, donuts, and anything else of that variety. In its place, you should be doing what he did by loading up on veggies and proteins.

At the end of the day, the Jason Momoa Aquaman diet plan boils down to the three things that his personal trainer, Stuart Walton, values the most: nutrition, balance, and enjoyment. To that end, Walton didn’t force a new diet upon the actor as much as he did concentrate on the healthier foods Momoa already enjoyed. Walton furthermore employed a macronutrient intake method, which builds muscle without adding fat by monitoring the ratios between carbs, fats, and proteins.

Jason Momoa as Aquaman
Jason Momoa as Aquaman | Image: Warner Bros.

Here’s a breakdown of the Jason Momoa diet plan:

  • Veggies – As any health expert can tell you, there’s no such thing as too much cauliflower or too many leafy greens. Do like Momoa does (while training) and eat your veggies!
  • Fruit – According to Walton, the “Aquaman” actor would eat fruits either before a workout or before a long day of shooting for a healthy boost of energy.
  • Guinness Beer – Momoa loves this stuff so much that he refused to go without his daily pint. Whether you should do the same is a question only you can answer.
  • Peanut Butter – All-natural peanut butter is tasty, cholesterol-free, low in sodium, and a good source of heart-healthy fat. Just avoid the varieties that come loaded with extra sugar and you’re good.
  • Honey Sandwiches – Momoa ate these before workouts. We’re not saying you should do the same, but if you do, go extra hard in the gym. We’ll just assume he was eating them on whole grain bread or something like freshly baked sourdough.
  • Chicken – There’s nothing we can say about this ubiquitous source of protein that we haven’t said already. Eat it.
  • Steak – And in today’s bit of shocking news, the six foot four, 234-pound muscle man known as Jason Momoa eats steak. Go figure.
  • Fish – According to legend, the Hawaii-born actor loves himself some premium-grade sashimi. Aku—also known as skipjack tuna—is said to be a personal favourite.
  • Supplements – Jason Momoa’s workout supplements included protein powder, mass gainer, and creatine. No muscle-building diet plan is complete without them.
Jason Momoa working out
Jason Momoa Workout | Image: @prideofgypsies Instagram

Jason Momoa Aquaman Workout Plan

Before starring in “Aquaman,” Jason Momoa appeared in “Game of Thrones,” “Conan the Barbarian,” “Justice League,” and other titles that are bound to conjure visuals of his ripped chest and abs. What we’re trying to say here is that the man knows which routines work and which ones don’t. And according to Momoa, an Accelerated Results 7 (AR-7) routine most definitely works.

First adopted when he was working with personal trainer Eric Laciste, the Jason Momoa AR-7 workout plan potentially undermines everything you know about bodybuilding, depending on whose advice you’ve been taking. Stressing consistency and pacing over extreme lifting, it requires you to employ low weights and low reps, taking little to no rest between each set.

By maintaining a high tempo, you’ll feel the burn sooner and furthermore reduce the amount of overall muscle or joint fatigue. As a direct result, you can work out up to three times a day if you’re up for it. And you are up for it, right? Right? Hello?

At this point, you might be wondering: what’s that 7 all about? It’s actually a foundation of sorts, which can guide you through the whole routine. Specifically, you start with 7 sets of 7 reps and take 7 seconds of rest between each set. For the next go-round, drop it down to 6, meaning 6 sets at 6 reps with 6 seconds of rest between each set. For the final round, perform 5 sets at 5 reps with 5 seconds of rest between each set. All the while, you should be taking one to two minutes of rest between each round.

Jason Momoa working out
Jason Momoa Workout | Image: @prideofgypsies Instagram

Another advantage of the AR-7 workout plan is that you can knock out one specific exercise before moving onto another one. If you’re exercising in a crowded gym, this approach will spare you the hassle of waiting for some other dude to finish up with the bench press or medicine ball. By completing one exercise in its entirety before moving on to the next one, you can maintain the fast pace of the AR-7 routine. Of course, if you have the entire gym to yourself, feel free to adopt a circuit-style program.

As you build muscle and improve, you can adjust the weights accordingly. You should also change up the exercises as you progress, and focus on multi-joint movements. And if you want to do this routine the Jason Momoa way, target a specific muscle group each day of the week, five days in a row. Give those muscles two days of rest and then head back to the gym like the superhero-in-training that you are.

We’ll now present a sample week from the Jason Momoa workout plan. You should perform three rounds of each specific exercise, resting one to two minutes between each round. Just a reminder, the AR-7 consists of the following routine:

  • 1st round: 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round: 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round: 5 sets of 5 reps, with 5 seconds rest of each exercise

If you really want to go to extremes the way Aquaman did, you can perform these routines up to three times a day. We should also mention that Momoa reportedly did 100 push-ups and 100 squats as a warm-up for his chest workout, and hit the treadmill for some cardio after every session. Our muscles are getting sore just thinking about it.

Jason Momoa as Khal Drogo
Jason Momoa as Khal Drogo | Image: HBO

Without further delay, here’s a sample week of the Jason Momoa workout plan:

Monday (Chest)

  • Flat Bench Press
  • Incline Bench Press
  • Incline Bench Dumbbell Press
  • Plate Push-Up
  • Chest Dips

Tuesday (Back)

  • Medium-Grip Pull-Up
  • Reverse-Grip Chin-Up
  • Close-Grip Pull-Up
  • Seated Pulley Row
  • Reverse-Grip BB Bent-Over Row

Wednesday (Legs)

  • Bodyweight Squat
  • Stiff-Legged Deadlift
  • Barbell Back Squat
  • Bodyweight Jump Squat

Thursday (Core)

  • Medicine Ball Slam
  • Kettlebell Swing
  • Burpee
  • Leap Frog
  • 40-Yard Sprint

Friday (Arms & Legs)

  • Barbell Military Press
  • Bodyweight Dip
  • Diamond Push-Up
  • Dumbbell Curls
  • Dumbbell Triceps Extensions

And there you have it, folks: just about every muscle-building exercise you can think of, by way of a truly fast-paced fitness routine. Trust us when we say you’ll feel the burn when taking just 7 seconds between each rep, but that’s a good thing. Also, don’t forget to use the proper amount of weight for your particular physique, and to let your muscles rest over the weekends. For more inspiration, check out some Jason Momoa workout videos or go see “Aquaman” again.

You’ll also like:
Arnold Schwarzenegger’s Diet and Workout Plan
Zac Efron’s ‘Baywatch’ Diet and Workout Plan
Chris Hemsworth’s Thor Diet & Workout Plan