Jason Statham Workout-How To Train Like A Tough Guy

By Chris Davis

	Intermediate (2-3 years)
	84 minutes/day \| 5 days/week
	Build Muscle, Fat Loss, Gain Strength, Tone Body
	Rowing Machine, Bodyweight, Pull up bar, Barbell, Flat Bench, 2 x Dumbbell, Dips (Parallel) Bar, 1 x Dumbbell, Weight Plate, Treadmill, 2 x Kettlebell, Rope, Squat Rack, Medicine Ball, Conditioning Rope Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

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.

Description

Week 1 Overview

Day 1:

Monday Pyramid Workout

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Rest

Day 7:

Rest

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.

Exercise	Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes	1 set	10 min	60s
Circuit #2 - 7 rounds Rest 60s between rounds
2A.Push-up	7 rounds	7 reps	0s
2B.Pull-up	7 rounds	7 reps	0s
2C.Bodyweight Squat	7 rounds	7 reps	0s
2D.Stiff-Legged Barbell Deadlift	7 rounds	7 reps	0s
2E.Hanging Leg Raise	7 rounds	7 reps	60s
3.Rowing, Stationary See Exercise Notes	1 set	10 min	60s

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.

Exercise	Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes	1 set	10 min	60s
2.Barbell Bench Press See Exercise Notes	4 sets	1 reps	10s
3.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	4 sets	1 reps	10s
4.Dumbbell Flyes See Exercise Notes	4 sets	1 reps	10s
5.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes	4 sets	1 reps	10s
6.Parallel Bar Dip See Exercise Notes	4 sets	1 reps	10s
7.Suitcase Dumbbell Carry See Exercise Notes	4 sets	1 reps	10s
8.Bodyweight Squat See Exercise Notes	4 sets	1 reps	10s
9.Rowing, Stationary See Exercise Notes	1 set	10 min	60s
Circuit #10 - 10 rounds Rest 60s between rounds
10A.Weighted Front Squat	10 rounds	10 reps	0s
10B.Pull-up	10 rounds	10 reps	0s
10C.Wide-Hands Pushup	10 rounds	10 reps	0s
10D.Barbell Power Clean	10 rounds	10 reps	0s
10E.Elbow-to-Knee Crunch	10 rounds	10 reps	60s
Circuit #11 - 15 rounds Rest 0s between rounds
11A.Running, Treadmill See Exercise Notes	15 rounds	60s	0s
11B.Jogging-Treadmill See Exercise Notes	15 rounds	60s	0s

Day 3 - Wednesday

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Interval Training - Rowing and Boxing

Exercise	Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes	6 sets	500 meters	60s
2.Lunge	3 sets	20 reps	60s
3.Kettlebell Farmer's Walk See Exercise Notes	3 sets	500 yards	60s

Day 4 - Thursday

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Lower Body and Push ups

Exercise	Sets	Reps	Rest
1.Rowing, Stationary See Exercise Notes	1 set	2000 meters	60s
2.Bodyweight Squat	1 set	20 reps	60s
3.Weighted Front Squat See Exercise Notes	5 sets	5 reps	90s
4.Stiff-Legged Barbell Deadlift See Exercise Notes	4 sets	1 reps	180s
5.Reverse Crunch	3 sets	20 reps	60s
6.Push-up	5 sets	25 reps	60s

Day 5 - Friday

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Cumulative routine

Exercise	Sets	Reps	Rest
1.Rope Climb	1 set	5 reps	10s
2.Bear Crawl	5 sets	20 yards	10s
3.Crab Walk	5 sets	20 yards	10s
4.Crossed-Arm Barbell Front Squat See Exercise Notes	1 set	5 reps	10s
5.Medicine Ball Slam	1 set	5 reps	10s
6.Battle Rope Pulls	1 set	5 reps	10s
7.Barbell Bench Press	1 set	10 reps	10s
8.Medicine Ball Slam	1 set	10 reps	10s
9.Pull-up	1 set	15 reps	10s
10.Medicine Ball Slam	1 set	10 reps	10s
11.Parallel Bar Dip	1 set	15 reps	10s
12.Medicine Ball Slam	1 set	15 reps	10s
13.Battle Rope Pulls	1 set	20 reps	10s
14.Medicine Ball Slam	1 set	20 reps	10s

Date Created: 12/26/2019, UTC

Last Updated: 11/20/2021, UTC

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