Jason Statham has a SECRET about his BODY that he would never tell to anyone but its finally revealed.

Fair Warning

This workout was not designed for you. It was structured specifically for Jason Statham at a certain point in time to account for his goals, his lifestyle, and his conditioning level. So, this is not Jason’s training programme, but rather a snapshot of one week in a much longer progression of training. Jason’s regimen is continually manipulated in order to account for the many outside factors that can influence progress. These factors include but are not limited to nutrition, sleep quality, recovery, career demands, and physical injuries. So consider the pages that follow to be a 7-day glimpse at Jason Statham’s ever-evolving workout.

Day 1: Progression to his deadlift one-rep max

The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) of the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session.

Warm-up: Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine (concept2.com) at a pace that is less than 20 strokes per minute (SPM). (Jason’s distance: 2274 metres).

Warm-up (Part 2): Pyramid Circuit. Do these three exercises as a circuit, performing one set of each in succession without resting. Use a pyramid repetition structure to the workout. Here is how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you’ll do two repetitions of each exercise in round 2, three repetitions in round 3, and so on. Once you’ve completed five rounds, continue on, but reduce the reps you complete each round by one. So you’ll do four repetitions in round 6, three reps in round 7, and so on, until you’ve worked your way down to one rep.

Cool-down
10 minutes on the trampoline. Jason uses a full size 10×17 foot gymnastic trampoline for 10 minutes of freestyle aerial work. Jason has an Olympic diving background so he’s doing fairly advanced movements here. In addition to fine-tuning motor skill the trampoline is suppose to be good for your lymphatic system and flushing toxins from your cells.

Day 2

Functional Circuit
This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups.

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2238 metres).

Warm-up (Part 2): Static Hold Circuit. Do these four exercises as a circuit. For each exercise, youíll hold a specific position for 30 seconds, and then have 10 seconds to change stations, before starting the next exercises. Do a total of four rounds.

Day 3

Interval Work
This session is performed on a Concept 2 rower.

Warm-up: Rowing. Jason completes 10 minutes on the rowing machine at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2102 metres).

Workout
To mimic Jasonís interval workout, youíll do six intervals of 500 metres. Between each 500 metre sprint, engage in active rest for 3 minutes. For this, you can get off the rower and get a drink of water but you must continue moving. Walking around will suffice.
Here’s a look at Jason’s times for reference:

Sprint 1. 1:40.1
Sprint 2. 1:39.7
Sprint 3. 1:43.9
Sprint 4. 1:41.6
Sprint 5. 1:38.7
Sprint 6. 1:50.3

Cool-down
To finish up, Jason performs a farmer carry for 500 meters with two 70-pound kettlebells. There is no set or time structure. Just carry the weight for 500m, get it done as quickly as possible. This tends to be a grip issue so that dictates any rest that must be taken.

Day 4

Set Work
Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises in existence.

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine and at a pace that’s less than 20 strokes per minute (SPM). (Jason’s distance: 2095 metres).

Warm-up (Part 2): Jason does 20 repetitions of bodyweight squats before moving on to the primary portion of the workout.

Workout
5 sets of 5 repetitions of the front squat. In this workout, Jason used a load that was 105% of his bodyweight.

Jason’s Front Squat Workout

Jason Statham Squat

Reps: 5
Weight: 175 pounds
Rest: 90 seconds

Reps: 5
Weight: 175 pounds
Rest: 90 seconds

Reps: 5
Weight: 175 pounds
Rest: 90 seconds

Reps: 5
Weight: 175 pounds
Rest: 90 seconds

Reps: 5
Weight: 175 pounds

Cool-down
Jason does 200 repetitions of the pushup, but he performs this workout using a ladder routine. We do this as partnered ladders of 1-5. So 13 ladders plus an extra 5 reps at the end.

I do a pushup, he does a pushup, I do 2, he does 2, I do 3, he does 3, I do 4, he does 4, I do 5, he does 5. We’ve now each done 15 pushups and we immediately repeat the process starting at 1 again. We do these quickly with the only rest being the time it takes for each other to do his pushups. If you wanted to do this alone you could do – 1 pushup and count “1 one thousand”, do 2 pushups and count “1 one thousand, 2 one thousand”, etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the pushups aren’t perfect and done explosively) without much, if any, residual muscle soreness. We also use this approach with pull-ups and knees-to-elbows. Not many folks finish their workout with 200 perfect pull-ups but this approach makes it doable.