It takes a special person to look both ripped and jacked even when standing next to someone like Yahya Abdul-Mateen II.

Well Jason Momoa is THAT man.

Not only did he make a perfect Aquaman, but he looked INSANE even while having to take on Abdul-Mateen as Black Manta.

Momoa has been extremely active, surfing, rock climbing and consistently moving his entire life; which has also led to being quite shredded as well.

In our original Jason Momoa Workout Routine and Diet Plan I talk all about this activity, and during his Aquaman prep Momoa even asked if his trainer would revolve it around his rock climbing!

This is a MUCH different style than Momoa had originally utilized and shared when he first got into lifting weights for his role in Conan.

We actually broke that one down here: Jason Momoa’s Conan Workout Circuit.

That one is more in-line with our Superhuman System and the style of workout we see more and more celebrities opting for, but Momoa needed to tack on a bit more mass for Aquaman so he decided to hit the weights a bit more.

At first we were a little concerned with the lack of tricep movements and then we actually tried it out and quickly learned the fire you feel in your arms with the amount of rock climbing Momoa is doing!

Once you add the rock climbing to the bit of tricep work you’ll hit during the pull day workouts and the heavy back and bicep day, and your arms will be ready to fall off by the end of the week, with your triceps screaming.

Think you can handle that?

Jason Momoa Aquaman Workout Routine

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.

Jason Momoa Aquaman Workout: Sample Schedule

Monday: Chest and Shoulders

Tuesday: Rock Climbing and/or Activity

Wednesday: Back, Biceps and Forearms

Thursday: Rock Climbing and/or Activity

Friday: Legs and Lower Body

Saturday: Rock Climbing and/or Activity

Sunday: Rest Day

Jason Momoa Aquaman Workout: 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 Aquaman Workout: 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 Aquaman Workout: 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 Aquaman Workout: 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.

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).

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

High Intensity Interval Training:

• The Best HIIT to Step Up Your Workout

Mixed Martial Arts Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine
• Anna Diop Workout Routine and Diet Plan
• Frank Grillo Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan

Looking to step it up a notch?
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