Last updated on October 15th, 2021 at 06:19 pm

It only felt right to use this picture right off the bat for Mr. Statham.

I say that because I literally see it everywhere! And, for good reason, the man is ripped!

I’ve noticed that I saved some of these legends like Statham, Hugh Jackman, Terry Crews, Brad Pitt, and a bunch of other (Wesley Snipes, Wahlberg, Damon, Diesel… etc. etc.) studs, for a bit late in the game.

Thinking about it a bit more, I think it’s because they’re quite intimidating. I need to do them justice. And, that’s what I’ll be attempting here with Statham’s workout routine.

Jason Statham Stats:

Height: 5’10

Weight: (approximate) 183 lbs.

Age: 49 years old

Statham is actually below average height among male celebs we’ve seen at SHJ.

Although he does fall into a category above the shortest range we’ve seen.

The 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 and Matt Damon, 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.

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Jason Statham Diet and Nutrition

Some immediate things I found when researching Statham’s diet was the fact that he includes 3 liters of water a day into his regime, and tends to eat fairly “clean”.

I hate that word: clean.  It leaves a lot of room for failure.  So, we might have to push a little outside the realm of what Statham is used to utilizing.  Especially due to him being quoted saying:

“I never gave a F#$@ about a calorie. An apple? It’s good for me. I’d have five. Bananas? Eat the bunch.”

It is a little funny to note that he’s talking about apples and bananas to get the point across, though…

Whatever.

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 Statham Workout Routine Research

The Jason Statham physique looks like one that was achieved from a good amount of calisthenic type movements, combined with good nutrition.

That being said, looks aren’t always one hundred percent on the money, so research must be done.

One thing I immediately found was the fact that Statham doesn’t really attempt to bulk up, and mainly focuses on agility, and looking as athletic as possible.  And, between his physiques and the workouts I found, he is doing a good job!

Sounds a lot like our Nightwing Path that’s coming to The Superhero Academy…

And even more like the new Bodyweight Book…

Another thing I found was that Statham likes rowing, circuit training, and a lot of varied workouts.  Which all definitely makes sense.

If you guys don’t have access to a rowing machine, I’m giving you fair warning that I’m going to be including it, but feel free to diversify the cardio.

Also, if it wasn’t obvious, Statham also likes to include different forms of mixed martial arts training.  This includes, but is not limited to: boxing, grappling and muay thai.

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The Jason Statham Workout Routine

Training Volume:

4+ Days Per Week

Explanation:

I’ve been creating more and more 3-5 day a week routines, but unfortunately I truly believe Statham’s will need the inclusion of more days.  Now, that does not mean you’ll necessarily need to devote more time, that just means I’m going to be programming four days, instead of allowing you to include your own Cagers (aka Activity Days).  You should still be adding in days for activity and cardio on your own.

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 GuideBrandon Trained Like Statham for a Week:SHJ YouTube Workout Guide

Jason Statham Workout Day One

Warm Up:

Row 10-20 minutes

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

3 Sets of:

10 Burpees

12 Lunges

15 Hanging Leg Raises

20 Clap Push Ups (scale with push ups, or knee ups)

15 Hanging Leg Raises

12 Lunges

10 Burpees

Jason Statham Workout Day Two

Warm Up:

Row 10-20 minutes

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

5 Sets of:

400m run

15 Dips

10 One Legged Squats (scale with air squats)

5 Man Makers

Jason Statham Workout Day Three

Off Day

Get Active.

Think of this as a Cager!

Jason Statham Workout Day Four

Warm Up:

Row 10-20 minutes

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

3 Sets of:

3 Muscle Ups (scale for ring pull ups, regular pull ups, or pikes)

5 Burpees

100 Jump Ropes

10 Pull Ups

100 Jump Ropes

5 Burpees

3 Muscle Ups

Jason Statham Workout Day Five

Warm Up:

Row 10-20 minutes

Workout:

5×10 Dips

5×10 Pull Ups

5×15 Air Squats

5×20 Push Ups

Circuit:

5 Sets of:

800m Jog

25 Mountain Climbers

20 Box Jumps

15 V Ups

10 Plank to Push Ups

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