Last updated on December 31st, 2021 at 01:17 pm

Update Notes: We have now seen three to multiple different Jason Momoa workout routines here at SHJ – ranging from his insanely intense Conan Workout to his Aquaman bulk.

We’ve also taken a deeper look at his nutrition, with multiple articles researching different diets he has followed. 

As I mention on all our celebrity workouts that are constantly updated with these superstar adaptations: none of these changes to his workout(s) and overall nutrition are uncommon among celebrities I have researched within our Workout Database.

I have now researched over 300 celebrities, athletes and the world’s top performers and even written my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can find other articles on Jason Momoa’s workout and diet all over the site (Spoiler Alert: He loves Guinness and Rock Climbing), but I’ve also updated this article to include it ALL below.

You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Jason Momoa and his training.

Jason Momoa Stats:

Height: 6’4

Weight: (approximate) 230 lbs

Age: 39 years old

Jason Momoa is one of the tallest studs on the site.

Talk about some good genetics.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Jason Momoa Diet and Nutrition

Momoa has had his fair share of bulking phases for some of his roles.

But, for the most part, his activity level is so high that he’s able to keep a lean physique year round.

Here’s a quote related to his training for bulking and muscle gain, but more importantly (for this section), showing off his strict eating schedule:

“That was the greatest obstacle we faced,” says Eric Laciste, Momoa’s trainer. “He had an athletic frame, but he needed to pack on 25 pounds of muscle in a month and a half—without getting injured. A lot of people thought we couldn’t do it.”

Even Momoa had his doubts. His training began at five o’clock each morning with two hours of sword work. “Next, I’d eat a chicken breast, and hit the weights for one to two hours,” says Momoa. Then it was another chicken breast (and maybe some peanut butter if he needed the energy) before diving into two hours of cardio (i.e. stunt) training. “We did that six days a week,” says Momoa. “It was hardcore, and I would push myself to the absolute limit so that I could cheat a little at the end of the day.”

More food for more mass. 

We’ve seen a lot of other celebs have to stick to a strict eating schedule when trying to tack on the type of mass Momoa had to.

Another quote, this time from Momoa’s new trainer for Aquaman, Mark Twight (which I know is a bit longer than usual), is from a recent interview with Men’s Health:

It’s no secret that Jason loves Guinness — he has his own signature Mano Brew in the Guinness lineup — so generally, I would restrict solid carbohydrates unless needed to fuel a particularly intense day of training or recovery. I would observe, and count, and interview, and then have the chef adjust total calories and macros (protein, carbs, and fats) according to what was actually happening during the day or week. I call it ‘supervised freedom.’. A successful outcome depends on honest communication.

The main tip here is simple: know what, when, and how much you are eating. More importantly, know how it affects you. Be sensitive to it. Question everything. Take responsibility. If you are dissatisfied with your current condition, then something you are doing is the cause. You did this. Own it. Change it.

Leaning out for shirtless scenes and dropping weight for rock climbing are functionally synonymous. Increase the low-intensity volume. Impose high-intensity peaks that bump post-exercise metabolic rate for a few hours but keep them short to avoid jacking up appetite. Reduce caloric intake. Eat carbs around training (before and after) but restrict them otherwise. Above all, stop drinking alcohol for the period leading up to a shirtless scene or climbing trip.

We’ll be seeing more from Twight for Momoa’s workout variation number two.

Don’t worry.

His dietary guidelines were a bit more sustainable.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Jason Momoa Workout Routine Research

Staying active is sometimes an added bonus.

But not for Jason Momoa.

Momoa is extremely active every single day, and loves rock climbing, skateboarding, surfing, running, throwing axes, and being an all around badass SuperHuman.

Momoa states:

“Before playing Conan, I hadn’t actually ever used weights. I had to pack on about 25 pounds of muscle for that role in a short amount of time, so I had to hit the weights,” he explains.

He also continues this by stating:

“I actually found training with weights very difficult at first, just because of how set in stone it is,” he explains. “I get bored easily, so your general weights routine isn’t best suited to me.

And when I’m not training for a role, whether I’m packing on muscle or cutting body fat, I do go back to climbing, boxing, hill sprints, skateboarding – activities I love. I still do bodyweight exercises though, especially for climbing. I would still do different pull-ups for strength and to warm up when it comes to my climbing.”

Momoa also loves surfing, which you can see in the picture above, but that goes without saying as he’s the nephew of famous surfers Brian and Rusty Keaulana.  Here’s a quote taken from Mens Health that includes a line from Momoa about his everyday life:

“I still love surfing, rock climbing, and skateboarding,” says Momoa, who has a half-pipe and a 4-foot mini ramp outside his Los Angeles home. He credits frequent mountaineering trips to Yosemite and climbing excursions to Joshua Tree National Park for keeping him lean pre-Conan. “And, to be fair, I did tons of pull-ups and pushups to stay fit for the rocks,” says Momoa. But dedicated strength training was new to him.

Notice the pull-ups and pushup calisthenic training appears again.

One way I found that Momoa keeps from being bored is the first workout routine I have listed below. That’s a routine Momoa used to be quick and dirty. Lots of reps, lots of muscle, with a short period of time.  This type of routine was perfect for his jam-packed schedule.

I also have an updated training (Version Two) for you guys that is more based around his Aquaman training style, which I will add some quotes for from his new trainer, Mark Twight.

I personally still love adding in Momoa’s original routine, so don’t skip it – give it a shot!

Twight, in an interview with Men’s Health states:

I worked around Jason’s social schedule and adapted the weight training to accommodate his desire to climb at the indoor rock gym 2-3 days per week. We battled constantly with competing demands: Jason needed size for his role as Aquaman, but when climbing, it’s useful to carry less weight up the wall. With training volume so high, having his assistant — a massage and physical therapist — to manage his recovery and injury-prevention was critical. Of course, so was his diet.

This continues on with some more information about their specific training schedule (and even a sample which I’ll be using for the actual workout):

We took a simple approach to balancing weightlifting with climbing: we didn’t fatigue the muscles used for climbing (back, biceps, and forearms) the day before hitting the rock gym. Instead we trained back and biceps after climbing to overload them. This freed other days to focus on chest, shoulders and legs.

Treat the workouts as play. And make them hard. My motto from when I was climbing full-time is just as relevant here, “It doesn’t have to be fun to be fun.”

Hope you guys like rock climbing…!

Let’s do this.

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The Jason Momoa Workout Routine

Before I just jam a badass workout routine down your throat, I’ll start with another quote from Momoa’s trainer that explains a bit more about what and why you’re doing this:

“In 30 minutes, you’ll do 330 reps of three exercises—two to three times more than you’d do in a typical old-school weight workout,” explains Laciste. “But because they’re grouped into sets of no more than seven reps, the focus is still on muscle building.”

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The Workout Structure

• Start with Series A. (Should be on the lighter side – Choose a weight that will allow you to complete the following 7-6-5 progression for each exercise.)
• First do seven sets of seven reps of the squat with seven seconds rest between sets.
• Rest one minute, and then do six sets of six squats with six seconds rest followed by five sets of five squats with five seconds rest.
• Once you’ve finished the entire 7-6-5 progression, rest one minute, and then repeat with exercises two and three.

How often 

• Momoa did these series (which should take around 30 minutes) around 2-3 times a day.
• Try to include Series A and B for a complete body workout.
• To switch up the routine you can then use C and D on alternating days

The Series

Series A:

• Squat
• Deadlift
• Jump Squat

Series B:

• Medicine Ball Slam
• Kettlebell Swing
• Burpee

Series C:

• Pull Ups
• Push Ups
• Sit Ups

Series D:

• Double Unders (Multiply by 3 if doing singles on jump rope)
• Deadlift
• Squat

Jason Momoa Workout Version Two

Training Volume:

4-6 days per week

Explanation:

Momoa’s trainer states: “I worked around Jason’s social schedule and adapted the weight training to accommodate his desire to climb at the indoor rock gym 2-3 days per week.” and continues to say “We didn’t fatigue the muscles used for climbing (back, biceps, and forearms) the day before hitting the rock gym. Instead we trained back and biceps after climbing to overload them. This freed other days to focus on chest, shoulders and legs.” – leaving us with 4+ days, depending on added activity.

Explanation Part Two:

In the sample workouts Twight shares with us, he includes multiple supersets, tri-sets and drop sets (likely to keep Momoa from being bored, and to keep the workouts intense)! For that reason I’ll explain each of these.

Superset and Tri-Set:

Do each movement back to back (to back) without any break for a full set through each.  Then take a break and rinse and repeat for the total.

Drop Set:

Start the weight heavy at 6 rep range, then continue without breaking for 12 reps at a lower weight, and again at a 18 rep range.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Video Link:SHJ YouTube Workout Guide

Jason Momoa Workout Day One: Chest and Shoulders

Warm Up:

Stretch

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

Workout:

Flat Bench Press

4×12

Arnold Press

4×12

Bench Press Tri-Set

A. Incline Bench Press

5×6

B. Standing Dumbbell Press

5×12

C. Push Ups

5×24

Cable Crossover Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Two: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Coach Derek’s MMA programs: Moon Knight, Deathstroke, Daredevil, Anna Diop

Felix and my parkour program: Nightrunner

Jason Momoa Workout Day Three: Back, Biceps and Forearms

Warm Up:

Stretch

3×10 Pistol Squats (each leg)

3×15 Dips

3×20 Push Ups

Workout:

Deadlift

4×12

Preacher Curls

4×12

Back and Bi Tri-Set

A. Heavy Hammer Curls

5×6

B. Chin Ups

5×12

C. Cable Rows

5×24

Lateral Pulldowns Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Four: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Coach Derek’s MMA programs: Moon Knight, Deathstroke, Daredevil, Anna Diop

Felix and my parkour program: Nightrunner

Jason Momoa Workout Day Five: Legs and Lower Body

Warm Up:

Stretch

3×10 Chin Ups

3×15 Dips

3×20 Push Ups

Workout:

Back Squat

4×12

Hamstring Curls

4×12

Sled/Quad Tri-Set

A. 20 Meter Sled Push

5 rounds

B. 20 Meter Sled Pull

5 rounds

C. Seated Quad Extension Dropset

5 rounds of 6-12-18

Lunge and Split Squat Superset

A. Dumbbell Walking Lunge

5×40 meters

B. Bulgarian Split Squat

5×10 each leg

Jason Momoa Day Six+: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.  

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training I’ll share below from Coach Derek.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Coach Derek’s MMA programs: Moon Knight, Deathstroke, Daredevil, Anna Diop

Felix and my parkour program: Nightrunner

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