Last updated on November 12th, 2022 at 12:07 pm

Yahya Abdul-Mateen II got JACKED for Aquaman.

Which makes sense when your co-stars in your most recent roles are Dwayne Johnson, Zac Efron and Jason Momoa!

But, seriously, Yahya Abdul-Mateen II stepped it up a notch, and I’m stoked to have him on SHJ.

He’s been in Baywatch, The Get Down, The Handmaid’s Tale, and now Aquaman as Manta!

It’s safe to say his career has taken off quickly!

Yahya Abdul-Mateen II Stats:

Height: 6’3

Weight: (approximate) 182 lbs.

Age: 29

Yahya Abdul-Mateen II falls right into the average height among men at SHJ.

Right there with all our favorite Chris celebs.

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.

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Yahya Abdul-Mateen II Diet and Nutrition

While there’s a decent amount of information about Yahya Abdul-Mateen II’s workout routine, there’s not much out there about his diet.

This isn’t that surprising considering his career is just starting to take off and with a lot of actors the interviews and focus tends to be on their grueling workout.

That being said, some of them go through a grueling diet regime as well, and some are able to keep it sustainable while going through their transformation.

For example, we see a ton of celebs who keep it sustainable and just end up cutting out alcohol and some other kryptonite like Yahya Abdul-Mateen II’s co-star Jason Momoa.

And, 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.

Yahya Abdul-Mateen II Workout Routine Research

If you’ve been paying attention you’ve noticed some pics from Yahya Abdul-Mateen II’s Instagram page.

He’s been sharing some of his training with us since back in 2017!

But he actually stepped it up a notch training for his role in Aquaman.

In an interview with GQ he said:

“It’s been about five days a week in the gym and doing fight training, too. I have a love-hate relationship with working out. I do not enjoy the experience when I’m doing it, but I never regret it.”

In the same interview, he mentions the fact that this has resulted in him being in the best shape of his life.

So five days a week of pretty intense training, which can clearly see depicted in the pictures he shares with us on social media, and also fight training on top of that.

You have definitely come to the right place.

Either way Yahya Abdul-Mateen II is going to have a hard time competing against co-star Jason Momoa, who always shows up to his roles Superhero JACKED, but he has definitely done a good job prepping for the part.

Something fun that was shared in one of his interviews was some information about his character Manta, which takes on Momoa’s Aquaman:

This training and the building of a certain physicality is particularly important in the case of Black Manta, who has no super powers yet still dares to face Aquaman in his own element. The character’s background has changed several times over the years, with the one constant being an unending hatred of Aquaman.

I can get behind this additional information.

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Yahya Abdul-Mateen II Workout Routine

Training Volume:

5+ days per week

Explanation:

Yahya Abdul-Mateen II mentions 5 days of training AND fight training.  So be prepared to workout a ton for this one.  I’ll be giving you 5 days in the gym, and then I’ll also be sharing mixed martial arts programs from Coach Derek.

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

Yahya Abdul-Mateen II Workout Routine Day One: Chest

Warm Up:

Stretch

15-30 min varied cardio

Workout:

Bench Press

5×5

Chest Flys

3×10

Incline Dumbbell Press

3×10

Hex Press

3×10

Dips

3×15

Decline Hammer Strength

3×10

Circuit Finisher:

3 Rounds for Time

30 second Battle Ropes

25 Push Ups

15 Box Jumps

5 Double Unders

Yahya Abdul-Mateen II Workout Routine Day Two: Legs

Warm Up:

Stretch

15-30 min varied cardio

Workout:

Back Squat

5×5

Hamstring Curls

3×10

Leg Extension (Quads)

3×10

Leg Press

3×10

Weighted Step Ups

3×10

Glute Bridges

3×10

Circuit Finisher:

3 Rounds for Time

50 Jump Ropes

25 Mountain Climbers

10 Goblet Squats

Yahya Abdul-Mateen II Workout Routine Day Three: Shoulders

Warm Up:

Stretch

15-30 min varied cardio

Workout:

Military Press

5×5

DB Front Raises

3×10

Rear Delt Raises

3×10

Upright Rows

3×10

Face Pulls

3×10

Shrugs (BB or DB)

3×10

Circuit Finisher:

3 Rounds for Time

20 Kettlebell Swings

15 Push Ups

10 One Arm DB Snatches (5 each arm)

Yahya Abdul-Mateen II Workout Routine Day Four: Back

Warm Up:

Stretch

15-30 min varied cardio

Workout:

Deadlift

5×5

Lateral Pulldown

3×10

Cable Rows

3×10

Straight Arm Pulldown (Cable)

3×10

Chin Ups

3×10

Shrugs (DB or BB)

3×10

Circuit Finisher:

3 Rounds for Time

30 second Battle Ropes

10 Plank to Push Ups

5 Inch Worms

Yahya Abdul-Mateen II Workout Routine Day Five: Arms

Warm Up:

Stretch

15-30 min varied cardio

Workout:

Preacher Curls

5×5

Tricep Cable Pushdowns

3×10

DB Hammer Curls

3×10

Skull Crushers

3×10

Seated Concentration Curls

3×10

Close Grip Bench

3×10

Circuit Finisher:

3 Rounds for Time

10 Straight Leg Deadlift

5 Goblet Quats

10 Push Ups

5 Chin Ups

Yahya Abdul-Mateen II Fight Training Workout Routine

You’re in luck in this department.

Coach Derek has multiple programs that you can utilize for mixed martial arts and circuit training. So on this training day, you’re going to head over to one of those!

Check out programs on the site from Coach Derek here: Moon Knight, Deathstroke, Daredevil.

For some Thai Boxing fun check out Anna Diop’s routine.

The Parkour Workout (Nightrunner) designed by Academy member Felix.

**And the Daredevil workout also has some beginner Parkour as well.**

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.