Jacob Osborn

Jason Statham's Diet and Workout Plan | Man of Many

So you just watched Death Race or The Mechanic and you’re asking yourself, “Does this guy have an ounce of body fat?” Until about 2007, the answer might have been, “barely.” That was right before Statham took his diet and workout plan to even greater extremes, dropping 17 pounds in the process. He’s been pretty much all skin and muscle ever since. Now for the next obvious question: what’s his secret?

Jason Statham Diet Plan

  • Fresh Fruit – Fruits such as pineapples and strawberries might taste too good to be true, but they do indeed deliver plenty of health benefits.
  • Oats – Rich in soluble fibre and antioxidants, oats make for a nutritious way to start your day. They also help lower your cholesterol levels.
  • Poached Eggs – Statham’s earliest protein infusion comes by way of poached eggs. Sure, eggs have cholesterol, but that’s what the oats are for.
  • Breakfast

  • Brown Rice – Here’s a shocking turn of events: Statham partakes in the occasional vegan lunch. Apparently, he’s a huge fan of brown rice. Not that we blame him.
  • Steamed Vegetables – A generous serving of steamed vegetables is something that no health nut would argue with, especially if that means arguing with Jason Statham.
  • Miso Soup – According to the actor, “there’s nothing better than” a hot bowl of miso soup.
  • Lunch

  • Peanut Butter – There are usually 2g or less of sugar in all-natural peanut butter. You did buy all-natural, right? Right?!
  • Nuts – Almonds, cashews, and walnuts are just a few types of nuts that deliver plenty of nutritious bang for your bite.
  • Snack

  • Lean Beef – Statham loads up on protein come night time, which means chowing down on a lean steak.
  • Chicken – Chicken is another dinnertime essential in the Statham household.
  • Fish – We’re not sure if Statham eats his beef, chicken, and fish in one sitting, but we are sure that his body can handle it.
  • Salad – Statham eats his leafy greens and veggies without anyone forcing him too. If only we could all learn from his example.
  • Dinner

    As we said before, there’s really no such thing as a set Jason Statham workout plan. Instead, there’s a rotating door of situation-contingent fitness programs. It was one of these programs that his former trainer recently shared, offering a direct glimpse into the action star’s broader regimen. The routine was designed with Statham’s physical abilities in mind, and he presumably put it into effect while training for Hobbs and Shaw and other upcoming films.

    Jason Statham Workout Plan

    This involves a series of warm-ups and one-rep bench press exercises, paving the way for a solitary goal: the almighty deadlift (i.e. a one-repetition max of the heaviest weight you can lift at one time).

    Day 1 – Progression to Deadlift One-rep Max

  • Rowing – Row for 10 minutes on the Concept 2 rowing machine at a pace of under 20 strokes per minute (SPM).
  • Pyramid Circuit – Move from one exercise to the next, without resting. Progress in pyramid-like fashion, performing one rep of each exercise in the first round, and adding a rep onto each subsequent round. When you’ve completed 5 rounds, work your way back down. Perform the following exercises: Press-Up, Ring Pull-ups, Barbell Squat.
  • Warm-Ups

    Allow us to remind you (again) that the following weights are the ones that Jason Statham uses for his workout. Should you adopt a similar routine, adjust each weight accordingly.

    Jason Statham Deadlift Workout

    Statham performs 10 minutes of aerial footwork on the trampoline.

    Cool Down Period

    This intense workout builds metabolism and targets various muscle groups.

    Day 2 – Functional Circuit Workout

  • Rowing – Row for 10 minutes on the Concept 2 rowing machine at a pace of under 20 SPM.
  • Static Hold Circuit – Perform each exercise as a circuit, holding a specific position for 30 seconds and taking no more than 10 seconds between each set. Do 4 rounds in total. Here are the exercises: Ring Dip Hold, Kettlebell Farmer Hold, L-Sit on Parallettes or Dips Bars, Bodyweight Squat Hold.
  • Warm-Ups

    Statham alternates between 5 exercises and performs the entire circuit 10 times. He starts with 10 reps, then goes down to 9, then 8, and so on, making for a grand total of 55 reps per exercise. There should be minimal rest time between each set.

    Big Five 55 Workout


    Day 3 – Interval Work on a Concept 2 Rowing Machine

  • Rowing – Row for 10 minutes on the Concept 2 rowing machine at a pace of under 20 SPM.
  • Warm-Up

    Statham’s workout consists of six intervals of 500 metres, with 3 minutes of rest between each 500-metre sprint. Not to intimidate you, but here are Statham’s recent times:


    To cool down, Statham picks up two 70-pound kettlebells and performs a farmer carry for 500 metres.

    Cool Down Period

    This workout is dedicated to front squats, which assist with total-body conditioning.

    Day 4 – Set Work

  • Rowing – Row for 10 minutes on the Concept 2 rowing machine at a pace of under 20 SPM.
  • Bodyweight Squats – 20 reps
  • Warm-Ups

    Perform 5 sets of 5 reps of front squats. Statham utilises a weight that’s 105% of his actual body weight.


    Statham performs 200 ladder push-ups with his trainer. If you don’t have a partner or trainer, take measured pauses between each push-up, as if going “1 for 1” with someone else.

    Cool Down Period

    Here’s another metabolism booster that targets the entire body. However, it entails just one total round in lieu of circuit training.

    Day 5 – Cumulative Movements

  • Rowing – Row for 10 minutes on the Concept 2 rowing machine at a pace of under 20 SPM.
  • Bear Crawl and Crab Walk – Perform a bear crawl for 15 metres and then switch to crab walk for 15 metres. Stop when you’ve completed 75 metres of each exercise.
  • Warm-Ups

    Finish one exercise before moving onto the next. When you’ve completed the entire circuit, the workout is over.


    This day is all about finding a physical activity you enjoy. It can be hiking, playing sports, swimming, or anything else that increases endurance and gets the blood flowing. What’s important is that you perform the activity for a full hour without interruption.

    Day 6 – Contextual Effort

    Statham goes for a 73-minute trail run in the mountains.


    You earned it.

    Day 7 – Rest

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