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Jason Statham, a world famous actor and arguably the face of physical fitness in Hollywood, is an action star that turns heads with some of his physical feats. And when a guy can be that athletic and in shape, it’s no wonder he continues getting calls for action movies.

Since his 2008 film Death Race, Statham has been working with trainer, and former Navy SEAL Logan Hood to get and stay in shape for his roles. Hood has the 50-year-old action star training 6 days a week with changes to the routine everyday. The workouts are designed to be high-intensity and alternate between static and dynamic routines. This helps increase the heart rate, tone muscle and burn fat.

Give it a try for yourself!

Statham Routine

Day 1: Pyramid Circuit

7 reps each

-Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
-Ring pull-ups
-Squats with bodyweight only
-Stiff leg deadlifts
-Hanging leg raises
-Cooling down: 10 minutes freestyle aerial work on a gymnastic trampoline (or cardio for those of us wanting to stay on the ground)

Day 2: Static Hold Circuit

Static Circuit (four sets of each exercise with the weights held for 30 seconds and 10 seconds of rest between sets)

-Warming up: 10 minutes on a rowing machine at a speed of 20 strokes/minute
-Flat bench chest press
-Military press shoulder exercise
-Dumbbell chest flys
-Triceps pressdowns with dumbbell
-L-sit hold on dip bars
-Farmers hold with kettlebell
-Bodyweight squat hold
-Cooling down: 10 minutes on a gymnastic trampoline

The ‘5’ Circuit (still day 2)
5 exercises done 10 times without rest, starting with 10 reps of each and decreasing by 1 in each set: 10-9-8-7-6-5-4-3-2-1 times

-Front squats with weights
-Decline pushups
-Power cleans with a barbell
-Knee to elbows

Day 3: Interval Training


-Warming up 2000 m at 15-20 strokes/minute on a rowing machine
-Six intervals of alternate rowing and rest; between each 500 m, 3-min active rests that involve walking around the gym or house


-Warming up with shadowboxing and lunges for legs
-Three min intervals of punching and kicking against a padded target (5 times)
-Two min rounds against a heavy bag (3 times)
-Three min session against a speed bag (once)
-Kettlebell farmers hold (3 sets)

Day 4: Lower Body Workouts and Pushups

-Warmup: Rowing 2000 m
-Squats with bodyweight only (20 reps)
-Front squats with 175lb weight (5 sets, 5 reps, rest 90 sec between sets)
-Stiff leg deadlifts (4 sets, 1 rep at 130, 140, 160, and 180 percent of the bodyweight, rest 3 min between sets)
-Reverse abs crunches
-Cooling down: 200 pushups (sets of 15-20-25-20-15 reps)

Day 5: Cumulative Workout Routine

-Warming up: Rope climbs, bear crawls (20 yards), and crab walks (20 yards), 5 reps each

One set each

-Front squats with 120% bodyweight (5 reps)
-Medicine ball slams (5 reps)
-Rope pulls (5 reps)
-Flat bench press (10 reps)
-Medicine ball slams (10 reps)
-Pull-ups (15 reps)
-Medicine ball slams (10 reps)
-Dips (15 reps)
-Medicine ball slams (15 reps)
-Rope pulls (20 reps)
-Medicine ball slams (20 reps)

Day 6: Contextual Workout

-Trail running for more than an hour

Day 7

-Rest day

Staham Diet

According to Statham, about 95% of his diet is made up of fat- and carb-free foods. Any sweets and any ‘cheat’ meals happen in the morning so the carbs can be worked off throughout the day, as well, he tries not to eat ANYTHING past 7pm. Here’s an example of what his day looks like.

-Breakfast: Fresh fruits such as pineapple and strawberries, oats, poached eggs; granola/porridge in cold wintry places
-Lunch: Brown rice, steamed vegetables, or miso soup
-Dinner: Lean beef, chicken, fish, a vegetable/salad; he avoids eating after 7 o’clock in the evening
-Peanut butter, nuts, or other high-protein snacks between meals
-At least 3 liters water per day