Jason Statham Workout-How To Train Like A Tough Guy

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 84 minutes/day | 5 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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50%

The Jason Statham Workout turns him into the tough guy that is seen on film so often. To get his physique, Jason Statham works out with ex-Navy SEAL Logan Hood. Jason Statham also goes on a very strict, low-sugar diet. He trains to be a tough guy by focusing on high energy, plyometric exercises. He weaves in a ton of circuit-training, combined with explosive strength training exercises.

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Description


Day 1 - Monday Pyramid Workout

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For these exercises, Jason Statham uses the Pyramid style of lifting. Here, you start by doing 1 of each exercise. Then, you go up to 2 reps. Then, 3, 4, 5, 6, and finally to where you do 7 reps of each. Move onto the next exercise after each set. So, the workout routine looks like this: 1-2-3-4-5-6-7 of each exercise. This is a total body workout, as it will work your arms, back abs, and legs.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Time between exercises: 0s
Speed: 20
Show Alternative Exercises
Circuit
Push-up demonstrationPlay Push-up demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
7 sets, 7 reps, (rest 60s)
Time between exercises: 0s
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Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Time between exercises: 0s
Speed: 20
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Day 2 - Tuesday

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Static Circuit: Do each of the following exercises for 4 sets. At the end of each exercise, hold the weight extended for 30 seconds. Then, rest for 10 secs between sets.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Time between exercises: 0s
Speed: 20
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/0/1/30
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Standing Barbell Military Press (AKA Overhead Press) demonstrationPlay Standing Barbell Military Press (AKA Overhead Press) demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/0/1/30
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Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/30/1/0
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/0/1/30
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Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/0/1/30
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Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/0/1/30
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Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
4 sets, 1 reps, (rest 10s)
Time between exercises: 0s
Tempo: 1/30/1/0
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 10 min, (rest 60s)
Time between exercises: 0s
Speed: 20
Show Alternative Exercises
Circuit
Weighted Front Squat demonstrationPlay Weighted Front Squat demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
10B. Pull-up
10 sets, 10 reps, (rest 60s)
Time between exercises: 0s
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Wide-Hands Pushup demonstrationPlay Wide-Hands Pushup demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Power Clean demonstrationPlay Barbell Power Clean demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 0s
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Elbow-to-Knee Crunch demonstrationPlay Elbow-to-Knee Crunch demonstration
10 sets, 10 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Circuit
Running, Treadmill
15 sets, 60s, (rest 0s)
Time between exercises: 0s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
15 sets, 60s, (rest 0s)
Time between exercises: 0s
Speed: 2-3
Show Alternative Exercises

Day 3 - Wednesday

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Interval Training - Rowing and Boxing

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
6 sets, 500 meters, (rest 60s)
Time between exercises: 0s
Speed: 15-20
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Lunge demonstrationPlay Lunge demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 0s
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Kettlebell Farmer's Walk demonstrationPlay Kettlebell Farmer's Walk demonstration
3 sets, 500 yards, (rest 60s)
Time between exercises: 0s
Speed: -33
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Day 4 - Thursday

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Lower Body and Push ups

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 2000 meters, (rest 60s)
Time between exercises: 0s
Speed: 15-20
Show Alternative Exercises
Bodyweight Squat demonstrationPlay Bodyweight Squat demonstration
1 set, 20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Weighted Front Squat demonstrationPlay Weighted Front Squat demonstration
5 sets, 5 reps, (rest 90s)
Use weight 110% of bodweight
Time between exercises: 0s
Show Alternative Exercises
Stiff-Legged Barbell Deadlift demonstrationPlay Stiff-Legged Barbell Deadlift demonstration
4 sets, 1 reps, (rest 180s)
(Do 4 sets of 1 rep @ 130%, 140%, 160%, 180%, of your body weight)
Time between exercises: 0s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
3 sets, 20 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
5 sets, 25 reps, (rest 60s)
Time between exercises: 0s
Show Alternative Exercises

Day 5 - Friday

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Cumulative routine

Rope Climb demonstrationPlay Rope Climb demonstration
1 set, 5 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Bear Crawl demonstrationPlay Bear Crawl demonstration
5 sets, 20 yards, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Crab Walk demonstrationPlay Crab Walk demonstration
5 sets, 20 yards, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Crossed-Arm Barbell Front Squat demonstrationPlay Crossed-Arm Barbell Front Squat demonstration
1 set, 5 reps, (rest 10s)
120% of bodyweight
Time between exercises: 0s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 5 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Battle Rope Pulls
1 set, 5 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1 set, 10 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 10 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
1 set, 15 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 10 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
1 set, 15 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 15 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Battle Rope Pulls
1 set, 20 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
1 set, 20 reps, (rest 10s)
Time between exercises: 0s
Show Alternative Exercises

Date Created: 12/26/2019, UTC


Last Updated: 11/20/2021, UTC

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