Jason Statham’s Workout Routine & Diet

Actors and also actress keep their bodies in shape.

Most of them have good physic, the reason is that people are watching them on TV.

The whole world is watching so they want to look good in front of everybody.

So they need to work out not only to look good on TV but to also have a healthy lifestyle.

One of them is Jason Statham, he is a famous actor recognized all around the world.

Due to his immense workout, he has inspired many people. If you go back in time, not far about 13 years before.

You have seen him in the movie Death Race and The Mechanic.

He had great physic back then because people used to ask that, does this dude has a little amount of fat in his body or not?

Well, the answer is quite simple ‘barely’.

Even before his work out plan and the diet he is taking now, he managed to lose seventeen pounds during the process.

Before his workout plan and the diet he consumes.

So if are looking to get into great shape like Jason Statham, then you should know his workout routine and the diet he takes.

Jason Statham Workout Plan:

Jason Statham Workout Plan

Let’s start with Jason Statham’s workout routine and then we will talk about his diet.

Jason Statham is a very busy person, well everyone is who’s working.

Anyway, since he’s an actor and should work on his physic.

The trainers had specifically designed the workout routine for Jason Statham according to his body.

So it is not necessarily that you should adopt the exact exercising routine.

Now I know you won’t get that abs like he has but common sense, is a thing right? 

There are other actors who have their own work out routine and diet that you can choose from.

If you have chosen Jason Statham’s work out then here are seven days workout routine that Jason Statham does.

Day #1: Progression to Deadlift One-rep Max:

Progression to Deadlift One-rep Max1

This workout requires a ton of warm-ups and one rep bench press exercises and then working your way to the deadlift.


  1. Use a concept 2 rowing machine to row for ten minutes at a maximum speed of 20 strokes per minute (SPM),
  2. Working your way to the next exercise without taking a rest. You do one rep in each exercise and then add more as you go along

Deadlift Workout:

Ok, this is where you have to do according to how you can manage weight.

The weight in this is used by Jason Statham because he can handle it easily.

So you need to choose the weight wisely.

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After it, he takes a 10-minute cooldown on the trampoline.

Day #2: Functional Circuit Workout:

  1. Use a concept 2 rowing machine to row for ten minutes at a maximum speed of 20 strokes per minute (SPM),
  2. So in the static hold circuit, you need to do four rounds, you need a specific position to hold on for about 30 seconds. The exercises are Ring Dip Hold, Kettlebell Farmer Hold, L-Sit on Parallettes or Dips Bars, Bodyweight Squat Hold.

Big Five 55 Workout:

Statham switches between these five exercises and does a circuit ten times.

To begin with, he does 10 rips and then goes down the list like 9, 8 and so on making a lump sum of 55 reps.

Remember to take a minimum timeout between the exercise.

  1. Front Squat (95 pounds)
  2. Pull-ups
  3. Decline Parrallette Pushups
  4. Power Cleans
  5. Knees to Elbows on the Pull-up Bar

Day 3 – Interval Work on a Concept 2 Rowing Machine:

Rowing Machine


  1. Use a concept 2 rowing machine to row for ten minutes at a maximum speed of 20 strokes per minute (SPM),


Statham does six round of running 500 meters with a 3-minute rest from between the interval

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

Once has done with the spirit it takes cooldown by doing a 500 meters farmer carries with 70 pounds.

Day #4: Set Work:

This exercise mainly focuses on the front squad, which then assists the whole body conditioning


  1. Use a concept 2 rowing machine to row for ten minutes at a maximum speed of 20 strokes per minute (SPM),
  2. Bodyweight squats of 20 reps.


So in this exercise, you need a front squat of 5 reps of 5 sets.

Statham uses 105% of weight which is almost close to his actual body weight.

Again the weight factor is up to you.

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For his cooldown, he does a ladder push-ups of 200 reps with his trainer.

But in case if you don’t have a partner or trainer then you can take a pause between each push-up.

 Day #5: Cumulative Movements:

This work out affects the entire body and boosts your metabolism


  1. Use a concept 2 rowing machine to row for ten minutes at a maximum speed of 20 strokes per minute (SPM),
  2. So here you need to a 15 meters of crab walk and bear walk both. Your goal is to reach 75 meters.
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Day #6: Contextual Effort:

Ok, this exercise is all about physical activity that you love to do.

Like playing cricket, soccer, football, tennis, swimming, hiking, or any kind of activity that requires physical work.

The key thing is to perform this exercise for a whole hour without taking a rest or any interruption.


If you want to know what Statham does he goes hiking for about 73 minutes. 

Day #7: Rest:

Day 7 is all about being lazy and do nothing because you earned it.

You worked hard for straight six days.

Jason Statham’s Diet:

Jason Statham’s Diet

Here’s what he has for his diet. At breakfast, he takes fresh fruits, oats, and poached eggs.

For lunch, he eats brown rice, steamed vegetables, and miso soup.

Everybody needs a snack to get through dinner, so Statham takes peanut butter and nuts(mainly almonds, cashews, and walnuts).

Finally the last meal of the day, dinner. He takes lean beef’ chicken, fish, and salad.

Note that he eats heavy things for dinner because the next meal he will have his breakfast. So he needs to have good nutrition to get to breakfast.

Now here is the twist these were the thing that Jason Statham used for his diet.

You can try other diets as well, so below are the list of diets and the recipes of it.

Chocolate Protein Pudding:

Chocolate Protein Pudding

Let’s start with a simple one, chocolate protein pudding.

It is easy as you get, and requires minimum ingredients to make it.

  1. Water
  2. A tablespoon of cornstarch.
  3. And a scoop of chocolate protein powder.

Start by mixing your protein with one cup of water and shake it normally like you shake our protein.

Then take a non-stick pot and place it over a stove with medium heat. Pour the protein mixture in the pot.

Take one tablespoon of corn starch and mix it with to tablespoon of water.

Sake and stir until the water is dissolved and then pour in the pot with the protein shake.

Once you have poured all then required ingredients start to stir until it reaches the thickness you desire.

When you have achieved it pour the hot pudding into a bowl and set in a refrigerator and let cool for 15 minutes.

There you have your homemade protein pudding, if you want a different flavor then use other protein flavored powder.

Blackberry Cobbler Power Shake:

Blackberry Cobbler Power Shake


My, thinking about it makes my mouth watery.

Well nothing to worry about if you are facing the same problem because you can make it one for yourselves.

You will be needing the following ingredients.

  1. One cup of milk(you can choose what type of milk you want but I recommend you to have almond milk)
  2. Next, you will be needing a scoop of vanilla protein powder.
  3. One-fourth cup of oats.
  4. A half-cup of fresh and juicy blackberries.
  5. A half teaspoon of cinnamon for the sweetness.

Take a blender and put all the ingredients in it, mix them together for around thirty seconds. If you like your shake thinner then go for a bit longer.

Some people don’t like thinner shake, so you can put ice to make it thicker but if mixing for too long didn’t make your shake thinner than add milk to it.

You can choose different fruit if you like, the method will be the same.

Just make sure that you don’t use canned fruits because most of them happen to have syrup which can be unhealthy for you.

Protein Peanut Butter Cookies:

Protein Peanut Butter Cookies

Enough with drink let’s talk about something to eat. Cookies are one of the most popular munchies in the snack industry.

Let’s look at the ingredients and method to make these delicious mouth-watering cookies.

  1. A half-cup natural peanut butter
  2. One-fourth of cup stevia
  3. One-fourth teaspoon kosher salt
  4. One large egg
  5. One large egg white
  6. A half teaspoon vanilla extract
  7. One-fourth teaspoon baking soda
  8. Half cup of vanilla protein powder
  9. Two tablespoons coconut flour

So the first thing you need to do is place a rack inside an oven and preheat it to 350 degrees Fahrenheit. Then line it with a baking sheet.

Start off by mixing stevia, peanut butter, egg, salt, egg white, and vanilla extract in a bowl.

Continue to mix until all the ingredients are blend together.

Once it is done add a baking soda on top. Use a rubber spatula, mix some coconut powder too.

Okay here you might get a sticky mix, so go on add some protein powder to make it firm.

If the mixture appears to be more firm then add a little bit of milk.

Now to bake these, so take a tablespoon and pour it on a baking sheet.

Flatten them out because once these cookies start to bake they will rise inside of spreading.

Bake them for 7-8 minutes or if the edges are light brown and feel a dry touch then they are baked.

The middle part of the cookie may stay dry during the process.

Once they are baked take them out and set aside to cool for 4 minutes.

If you have done correctly you might end up with 12-15 cookies.

Enjoy yourselves a treat deserved it!

Pineapple and Blueberry Fruit Salad:

It just can’t get simpler than this. Instead of the hard work of stirring, mixing, and shaking.

You can just use a combination of fruits and eat them.

If you are not aware blueberries have potassium and fiber.

Pineapples have enzymes that help with digestion.

You can put flaxseed as well because it is a good source of omega 3 fatty acids.

  1. You will be needing a cup of greek yogurt.
  2. Half a cup of pineapples
  3. Half a cup of blueberries
  4. And one tablespoon of flaxseeds.

Take a bowl and put some flax seeds. After that put one cup of greek yogurt into the bowl along with pineapples and blueberries.

Leave it in a refrigerator for 4 minutes to cool or if you don’t like to eat it cold then start munching at those right away. You can add more fruit if you want to.

Mini Taquitos:

Mini Taquitos

This will remind you of the taco bell, because of e word taquitos.

Anyway, you might be craving for something else, something beefy if you know what I mean.

Now obviously you won’t fo to taco bell and order yourself a taco that won’t work for you.

You want something healthy that will go with your diet.

  • ½ pound 90/10 ground beef
  • ¼ cup refried beans
  • 8 slices of deli sliced ham
  • ½ cup shredded cheddar cheese
  • 1 packet taco seasoning

Like the cookies, preheat your oven up to 350 degrees. Then place a rack inside an oven with a baking sheet on top.

Next place the slices of ham inside the oven. Bake each side for 3 minutes and once you flip the ham, you need to flip the baking sheet as well.

While your ham is cooking, place the ground beef in the skillet. Make sure it is a non-stick.skillet.

Put some taco seasoning on medium heat and cook it is ready. Well, and medium well is preferable.

Once you have cooked the beef, remove all the excess grease and add refined beans to it.

Remove the ham from the oven and add a beef combo on each of the ham. You can add cheese on top as well. Roll it and enjoy your diet taco.

BBQ Chicken Sliders:

Oh man, it’s getting better and better. First the taco and now the sliders.

It a good meal before bed or whenever you like to eat. The recipe will help you to make four sliders.

  • 1 Pack Multigrain Sandwich Thins
  • ½  pound of chicken breast
  • 4 slices of mozzarella cheese
  • Barbecue sauce
  • Salt and pepper to taste

Start by preheating the skillet. Make sure to have a nonstick one.

Then take your chicken and season it with salt and pepper and then place it in a skillet. Cook it for about 3-4 minutes on each side.

After flipping takes your BBQ sauce and baste it on the chicken.

Add a slice of cheese and wait for it to melt. It usually takes a minute. Place the combo on the thin and enjoy your diet zinger.

Roasted Chickpeas:

Roasted Chickpeas

This is best for those who are vegans. This may take a long time than the rest of it but you can make them in big batches and store it for later.

  • 15 ounce can chickpeas (aka garbanzo beans)
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 1 teaspoon garlic powder
  • ½ teaspoon of sea salt
  • 1 tablespoon sesame seeds

Watch and rinse your chickpeas. Remove the skin that is lost, don’t bother of taking them from all the peas. To make it dry spread across a towel.

Preheat your oven to 375 degrees and line the rack with parchment paper. 

Take your dried chickpeas and spread them on a sheet.

Bake it for 50 minutes, and once they become crunchy take them out and pour it on a bowl.

Add some seasoning of olive oil, sesame oil, sea salt, sesame seed, and garlic powder.

Takes a long time but it tastes well too. 


The important thing is to be regular with your workout and to consume a good and healthy diet.

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