Last updated on February 17th, 2021 at 09:34 am
Winter is freakin’ coming!
And Kit Harington is flying in on a Dragon for it.
I’ll be completely honest, it’s pretty weird typing and reading the name Kit Harington being that I strictly refer to him as Jon Snow.
I tried to nullify the weirdness of it by using a picture of him (on the right) from Pompeii (which was then changed to a Game of Thrones picture in later updates), but I can confirm that it did not work.
Kit doesn’t get to show off his muscular physique that often in Game of Thrones – probably because it’s so freakin’ cold all the damn time – but he sports it in Pompei, and also frequently in pictures of his training and outside life.
It’s safe to say the Stark/Targaryen is pretty shredded.
Kit Harington Stats:
Height: 5’8
Weight: 170 lbs
Age: 32 years old
Kit Harington is one of the shorter men we’ve seen at SHJ.
Falling into that 5’5-5’8 range with some other guys.
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, Jason Momoa, 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.
Take The SHJ Program Quiz and find the perfect program for YOU.
Kit Harington Diet and Nutrition
Kit Harington has definitely seen a change in dietary restrictions depending on his goal and specific role.
His different roles have called for different physiques at different times, which has led him to need to both bulk and cut pretty quickly.
Men’s Health tells us Kit’s calorie intake was 5000kcal a day for fives weeks while training for Pompeii and he also says this:
“I was eating all the time: loads of good carbs, like brown rice and sweet potatoes. And lots of chicken.”
So Harington was bulking up, hence the raise in calories, but also trying to stay lean, hence the restriction to good carbs.
That’s something I can support.
It is important to note the extreme change in caloric intake, though. When he was in his bulk we saw him at a 5000kcal a day for five weeks, and then during his cut right before Pompeii they brought him down to the 1,800 calorie diet, even with his intense training.
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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Kit Harington Workout Routine Research
To get started we’ll take a look at some quotes to better get to know what we’re working with.
Men’s Journal gives us this one from Jon Snow’s…I mean Kit Harington’s trainer:
“We were doing a lot of full-body movements, rather than the typical isolation exercises,” Wong says. “Lots of cable routines that would allow his body a fuller range of movement, because he would have to take that sword around the head.”
Not only would he be taking “that sword around the head”, but he’s also got to be prepared to lug around a fur coat that probably weighs a good hundred pounds or so!
Well, let’s take a look at one more quote from Kit’s trainer that I think is important:
“You see the guys on screen and they’re in amazing shape,” says Wong. “What you don’t see is everything else they do to stay in one piece: the yoga, the massage and all the physiotherapy.”
We’ve seen it with Benedict Cumberbatch and his Doctor Strange Workout, and also incorporated it into a bunch of other celebrity routines like: Jared Leto’s Joker, Manu Bennetts Deathstroke, Gal Gadot’s Wonder Woman, and more.
But, the big thing to take from these quotes is full-body movements, and recovery. Both are important here.
Before we get into the actual routine, let’s dig a little deeper.
We know he’s utilizing full-body movements, cables, and yoga, but I’m sure there’s more we can find.
Vanity Fair speaks of Harington’s workout for Pompeii here:
“The Game of Thrones star sports an eight-pack, the result of a “gladiator boot camp” that he and co-star Adewale Akinnuoye-Agbaje had to endure for the movie, in which they do all their fight scenes, with real weapons.”
Then Kit responds to that statement with:
“That involved four weeks prior to the movie’s starting, of going to this room with our wonderful stunt people and training very hard every day, and learning swordfights with one sword, and two swords.” and “The four-hour workout: two hours of fight training with weapons, an hour of weight lifting, an hour of cardio, and an 1,800-calorie diet.”
Well, we’re definitely going to take this into consideration, Kit, but I don’t think we all have the time and energy for a four-hour workout!
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The Kit Harington Workout Routine
3-5 days per week
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Kit Harington Workout – Monday: Full Body Circuit
3 Rounds
10 Pull Ups
25 Deadlifts @145 lbs.
25 Man Makers @20 lbs.
25 Box Jumps
25 Man Makers @20 lbs.
25 Deadlifts @145 lbs.
10 Pull Ups
Kit Harington Workout – Tuesday: Full Body and Yoga
Incline Dumbbell Bench Press 3×10
Leg Press 3×10
Arnold Presses 3×10
Dumbbell Bicep Curl 3×10
Overhead Tricep Extension 3×10
Bent Over Rows 3×10
Insert Optional Yoga 15-30 min
Kit Harington Workout – Wednesday: Full Body Circuit
3 Rounds
10 Burpees
25 Squats @135 lbs.
25 Push Ups
25 Box Jumps
25 Push Ups
25 Squats @135 lbs.
10 Burpees
Kit Harington Workout – Thursday: Full Body and Yoga
Decline Bench Press 3×10
Weighted Lunges 3×10
Tricep Cable Push Downs 3×10
Preacher Curls 3×10
Face Pulls 3×10
Lateral Pull Downs 3×10
Insert Optional Yoga 15-30 min
Kit Harington Workout – Friday: Full Body Circuit
3 Rounds
10 Pull Ups
25 Bench Press @135 lbs.
25 Man Makers @20 lbs.
25 Box Jumps
25 Man Makers @20 lbs.
25 Bench Press @135 lbs.
10 Pull Ups
And, don’t forget, this training program is high intensity, and still contingent on a clean diet!
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Hey Mike what should the calorie intake be if you are trying to convert your fat into muscle instead of just gaining mass. I’m around his height and I’m 183.
Are you going to be utilizing intermittent fasting, protein counting, and even cyclical ketosis? Because those are the key components of the fat loss and muscle toning.
You can’t convert the fat to muscle. You can lose fat while toning muscle.
i’ve been trying to start Paleo and intermittent fasting.
Hey Collin,
How has it been going?
It’s been going fairly well, I’ve been toning my muscle and have been losing some fat. The hard thing for me is I have trouble with cravings and I break and end up eating not healthy stuff. And I’m kinda struggling to figure out what diet I need to do while I’m on intermittent fasting. I eat chicken breast most days, and I do the cheaper version of bulletproof coffee.
Cravings during your fast you mean? If so, you could do what Terry Crews does and incorporate some tea or coffee with a tablespoon of coconut oil (calories from fat) to satiate you while keeping the keto fast.
Hey Mike, I’m wondering if this would work as a good way to build muscle and also cut after. I’m 5’8 and weigh 180lbs and have been somewhat consistent with my workout routine and wondering if this routine could reach my goals as a long term workout routine. I also usually eat 3k calories per day and do a upper/lower body wk routine. I would put myself a intermediate at working out
Hey Ricardo,
This will definitely help you build muscle and tone while cutting fat.
The “build muscle and also cut AFTER”, putting obvious emphasis on the after part, is contingent on tweaking your diet accordingly.
That being said…yes! This would definitely fit what you’re asking.
The man-makers are brutal!
Let me know how it goes,
Mike