Last updated on February 26th, 2021 at 09:03 am

Incoming Kung Fu, Martial Artist, LEGEND.

Please be prepared.

I don’t know if I’m talking to you or myself…

We’ve seen some legends like Brad Pitt, Will Smith, Jason Statham, Donnie Yen, Dwayne Johnson and many others – but Jackie Chan is on this new level of training and martial arts for me.

Maybe I’m just fanboying…

For many people it was the Rush Hour movies that made Jackie Chan on the radar, but prior, and since then, he has done incredible things – including taking the place as legendary Mr. Miyagi in the new take of The Karate Kid as Mr. Han.

And, don’t worry, I’ll be adding in twists of current routines, AND past routines to make this workout and diet research the best it can be.

Jackie Chan Stats

Height: 5’9

Weight: (approximate) 190 lbs.

Age: 63 years old

Jackie Chan stands in around the shorter men we’ve seen at SHJ, roughly around the height of Donnie Yen, Mark Wahlberg, Zac Efron, and even around Tom Holland and Kit Harington.

He’s much shorter than the average, with guys like Chris Pratt, Chris Hemsworth, Chris Evans, Stephen Amell, and Tyler Hoechlin ranging around 6’1-6’3 with many others.

And, that also means he’s even shorter than the monsters we’ve seen like The Mountain, Batista, Jason Momoa, The Rock, and Ben Affleck.

But, don’t fret. 

This routine will be made to be utilized by anyone and everyone.

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Jackie Chan Diet and Nutrition

Jackie Chan’s training is on a different level, and therefore his metabolism is as well.

Now, although we know you cannot out-train, OR out-run your diet, there is a level of training (and burning calories) that people like Chan can hit with their training and lifestyle.

That being said, Chan has been quoted saying:

“I really don’t have a special diet—I eat everything. Of course, I’m watching not to eat things that are too oily. Mostly I eat vegetables and once or twice a week I’ll eat ice cream, but mostly I just stop myself from eating too much junk food.”

But, we’re not all Jackie Chan…

It’s good to find a diet that you can use with great sustainability.

That means it has to be specific to each persons goals and needs.

Which is exactly the formula we use within the pillars on the site, and also with the Nutrition Classes (Samurais, Monks, Vikings, Spartans, Hunter Gatherers, Minimalists) within The Academy.

So, taking a look at things we always recommend, like intermittent fasting, protein daily intake, and other things within the pillars, is definitely a good idea here.
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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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.

Curious what the Top Diets Among Celebrities actually are? Check it out.

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Jackie Chan Workout Routine Research

In the same article that Jackie Chan discusses his diet, I was able to find TONS of information about his workout routine as well.

Thankfully, it gets even better.

He also discusses how some of his training changed, which also helps us with past training habits as well.

Here he talks a little about cardio:

INSIDE KUNG-FU: Obviously you are in very good shape. What do you do to keep in shape?

JACKIE CHAN: Before I used to run 45 minutes every day, but after Rumble in the Bronx I broke my ankle. Now, after I run 15 to 20 minutes, my ankle really starts to hurt.

And he continues the conversation discussing his weight training as well (which he goes into some really nice depth about):

IKF: Do you do any weight training?

JC: Yes, usually after working out on the Master Step, I’ll do some light weight training. I use very simple movements like dumbbell laterals, dumbbell flyes, bench press–that type of thing. I don’t use heavy weights.

IKF: What kind of weight would you use, for example, on the bench press exercise?
JC: I’d use about 45 kilos on each side.

IKF: And for how many repetitions?
JC: Twenty or thirty–done at a very quick pace.

IKF: How many sets of each exercise would you perform?

JC: I average around four sets per exercise.

IKF: Do you work out training different body parts on different areas?

JC: No, I just work out depending on how I feel like it, because we have very good basic training, so we really don’t need to train different body parts on a schedule. When you’re on a set, when we are fighting, there is already a lot of movement. We just cannot get too big especially on our shoulders and arms,

IKF: Your shoulders and arms are very well developed for someone who doesn’t do a lot of specialized weight training for them. Is this muscle development a result of your martial arts training?

JC: Yeah, I think when I was younger.

IKF: And gymnastics?

JC: Yeah, gymnastics is very good for strength and when you do things like flips and hanging upside down, it helps you also with your coordination.

I didn’t even find the need to break any of this up because it just gets better and better as the interview goes on.

They discuss more and more detail, which can be used to really heighten how well we’re able to program a true Jackie Chan workout!

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Jackie Chan Workout

Training Volume:

3+ days per week

Explanation:

I’m going to program you 3 days per week, and then you can fit in MMA training where you feel fit.  The days I program can be used randomly, or one after another.  Jackie mentions not training to meet specific body parts, so we will be utilizing full-body and core training each day that I program.

**All of this training should be done light to adhere to the amount of reps.**

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.

Day One: Full Body and Core Variation One

Warm Up:

Stretch

Jackie Advanced: Run 45 min

Jackie Beginner: Run 15-20 min

Workout:

Bench Press

4×25

Sit Ups

4×25

Shoulder Front Raises

4×25

Weighted Lunges

4×25

Power Cleans

4×25

Tricep Pushdowns (Cable)

4×25

Day Two: MMA and Kung Fu

This is going to be on you to get out there and use your fitness.

You can take advantage of The Academy and work with Coach Derek and use the fighting programming we have there, or you can get out there and join a class to get like Jackie.

The choice is yours!

Day Three: Full Body and Core Variation Two

Warm Up:

Stretch

Jackie Advanced: Run 45 min

Jackie Beginner: Run 15-20 min

Workout:

Front Squats

4×25

Hanging Leg Raises

4×25

Military Press (Dumbbells)

4×25

Cable Rows

4×25

Chest Flys (Dumbbells)

4×25

Tricep Kickbacks (Dumbbells)

4×25

Day Four: MMA and Kung Fu

This is going to be on you to get out there and use your fitness.

You can take advantage of The Academy and work with Coach Derek and use the fighting programming we have there, or you can get out there and join a class to get like Jackie.

The choice is yours!

Day Five: Full Body and Core Variation Three

Warm Up:

Stretch

Jackie Advanced: Run 45 min

Jackie Beginner: Run 15-20 min

Workout:

Deadlift

4×25

Planks

4×60 seconds

Arnold Presses

4×25

Leg Press

4×25

Dips

4×25

Close Grip Bench

4×25

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