Day 1

Warm Up 1:
Rowing; 10 minutes averaging under 20 strokes per min
Warm Up 2:
9 Set pyramid circuit starting with one repetition- building up to 5 reps, and t
hen working back down to one rep (increasing or decreasing by one
repetition each time). Cycling through Push Ups, Ring Pull Ups, and Bodyweight S
quats, doing one set of each before moving to the next set.
Workout:
9 sets of Deadlifts, starting with 35% of 1 rep max weight, then slowly increasi
ng with each set until 1 rep max is met on the 9th set. During Jason
Stathams workouts, he takes from 1 to 3 minutes of rest between sets. Details reg
arding the weight used for each rep set are not relevant because the
weights that he uses are specifically calculated for him and should not be used
by anyone else.
Cool Down:
10 Minutes on a 10x17 gymnastic trampoline doing various advanced aerial flips and
twists.
Day 2
Warm Up 1:
Same as on day one warm up 1.
Warm Up 2:
Do a static hold during each exercise for 30 seconds followed by 10 seconds rest
/change stations. Statham cycled though four exercises all implementing a
static hold.
Ring Dip hold at top of dip motion; using gymnastics rings
Farmer Carry- stand still and hold kettle bells motionless by sides
L-Sit From dip position raise legs to at least parallel to ground and hold; usin
g parallettes
Bodyweight Squat Hold at bottom of squat with thighs parallel to ground
Workout: Big Five 55 Workout
For this part of the Jason Statham workout routine, he does a circuit of 5 exerc
ises and 10 sets of each with decreasing repetitions each set. Starting
with 10 repetitions for the first round, he decreases by one rep each round unti
l he does just one rep for the last set. He completes 55 repetitions of
each exercise.
Front Squat with weight
Pull Ups
Decline Parallette Push Ups (with feet elevated, traditional push up off paralle
tte bars)
Power Cleans
Knees to Elbows (hang from pull up bar with elbows at 90 degrees and pull knees
up to touch elbows)
Day 3
Warm Up:
Same as Day 1, Warm Up 1.
Jason Statham Workout Plan:
Using a row machine, do intervals. Try to finish 500 meters as quickly as possib
le, then keep moving but rest for 3 minutes (for example; pace), then
start again. Complete 6 intervals in total.
Cool Down:
Farmer Carry kettle bells exercise for 500 meters, as quickly as possible.
Day 4
Warm Up 1:
Same as Day 1, Warm Up 1.
Warm Up 2:
20 Bodyweight squats.
Workout:
Jason completes 5 sets of 5 repetitions of a front squat with an Olympic bar wit
h weights, with around 3 minutes of rest in between.
Cool Down:
Pushups for 200 repetitions using a ladder set style (Jason does this alternating
with his trainer rather than timing his rest). To complete a ladder
style set for the Jason Statham workout routine; start with one repetition for t
he first set, then rest for one second, then do two repetitions; then
rest for two seconds. Keep increasing up to 5 repetitions and 5 seconds rest, th
en start over at one and one and begin all over again. Complete 13
ladders plus 5 repetitions to get to 200 total reps.
Day 5
Warm Up 1:
Same as Day 1, Warm Up 1.
Warm Up 2:
Alternate between Bear Crawls and Crab Walks for 15 meters, for 5 rounds each.
Jason Statham Workout:
Complete one set of 11 exercises (below), done as quickly as possible with as li
ttle rest as you can manage. Must complete all repetitions before moving
to the next exercise.
7-Meter Fat Rope Climbs Reps 5
Front Squats Reps 5
Ball Slams Reps 5
15-Meter Rope Pulls Reps 10
Bench Press Reps 10
Ball Slams Reps 10
Pull Ups Reps 15
Dips Reps 15
Ball Slams Reps 15
Resisted Fat Rope Pulls Reps -20
Smashes Reps 20
Day 6
Do any sport or physical activity that you enjoy doing and can do continuously f
or an hour or more. For example, Jason Statham chose trail running in
the mountains for 73 minutes on this day.
Day 7
Rest
I have not included the exact weights Jason Statham used because everyone will u
se something different for every exercise, depending on their own
individual strength and ability. Make your primary focus during the workout to t
ry and use as much weight for every exercise as you can properly control.
It is most important to do as many repetitions as you can with proper form than
it is to use as much weight as possible.