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?

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.

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).

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.

Statham performs 10 minutes of aerial footwork on the trampoline.

This intense workout builds metabolism and targets various muscle groups.

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.

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.

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

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.

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

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.

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

You earned it.