Jason Statham is a British actor known for his tough-guy roles in action movies. Statham is a pretty imposing figure, standing at 5 feet 10 inches (178 cm) and weighing around 185 pounds (84 kg). Two of his most popular films are the action-packed crime caper “Snatch” (2000) and the high-octane thriller “The Transporter” (2002).
Jason Statham Quick Info
- Complete Name: Jason Statham
- Nicknames: None mentioned
- Date of Birth: July 26, 1967
- Birthplace: Shirebrook, Derbyshire, England
- Gender: Male
- Nationality: English
- Occupation: Actor
- Zodiac Sign: Leo
Jason Statham Height and Weight
- Height in Feet: 5 ft 10 in
- Height in Centimeters: 178 cm
- Weight in Kilogram: 84 kg
- Weight in Pounds: 185 lbs
Jason Statham Workout Principles
- Compound Lifts: Focus on key compound lifts.
- Progressive Overload: Gradually increase weights.
- Reverse Pyramid: Start heavy, decrease weight, increase reps.
- Pyramid Training: Increase weight, decrease reps.
- Rest-Pause: Short rests within sets.
- Comprehensive Shoulders: Combine presses, lateral raises, and face pulls.
- Cardio & Abs: Optional twice a week.
- High-Intensity Intervals: Rowing and treadmill sprints.
- Functional Training: Circuits for overall fitness.
- Recovery: Emphasize rest and nutrition.
- Dynamic Workouts: Vary routines to prevent plateaus.
- Efficient Sessions: High intensity, minimal rest.
- Targeted Muscle Development: Focus on a balanced physique.
Jason Statham 7-Day Sample Workout Routine
Day 1: Deadlift Progression
Focus: Building lower body strength and power
Schedule
- Warm-up (10 minutes): Light cardio, dynamic stretches
- Deadlifts: Perform sets with increasing weight until reaching your 1 rep max (consult a trainer for proper form)
- Cool-down (5 minutes): Static stretches
Day 2: Functional Circuit Workout (“Big Five 55 Workout”)
Focus: Working multiple muscle groups with bodyweight exercises
Schedule:
Warm-up (10 minutes): Light cardio, dynamic stretches
Circuit (perform each exercise for 55 seconds with minimal rest between exercises):
- Pull-ups
- Push-ups (dips if pull-ups are difficult)
- Squats
- Lunges (alternating legs)
- Sit-ups (or planks)
- Repeat the circuit 3-5 times
Cool-down (5 minutes): Static stretches
Day 3: Interval Training on Rowing Machine
Focus: Improving cardiovascular health and burning calories
Schedule:
- Warm-up (5 minutes): Light cardio
- Rowing Machine Intervals: Alternate between high-intensity rowing for 30 seconds and low-intensity rowing for 60 seconds. Repeat for 20-30 minutes.
Cool-down (5 minutes): Static stretches
Day 4: Set Work Focusing on Front Squats
Focus: Building leg strength and definition
Schedule
- Warm-up (10 minutes): Light cardio, dynamic stretches
- Front Squats: Perform sets of 8-12 repetitions with a moderate weight
- Accessory Exercises (optional): Choose 2-3 exercises targeting glutes, hamstrings, and calves (e.g., lunges, hamstring curls, calf raises)
Cool-down (5 minutes): Static stretches
Day 5: Cumulative Movements Circuit
Focus: Building muscular endurance and challenging coordination
Schedule:
Warm-up (10 minutes): Light cardio, dynamic stretches
Circuit (perform each exercise back-to-back with minimal rest):
- Jump Squats (10 reps)
- Push-ups (10 reps)
- Burpees (10 reps)
- Mountain Climbers (30 seconds per leg)
- Rest for 60 seconds, then repeat the circuit 3-5 times
Cool-down (5 minutes): Static stretches
Day 6: Contextual Effort
- Focus: Active recovery and enjoying movement
- Sample Schedule:
- Choose an activity you enjoy like swimming, hiking, biking, or playing a sport (moderate intensity for 30-60 minutes)
Day 7: Rest
Focus: Allowing your body to recover and rebuild muscle
Jason Statham’s Weekly Workout Routine
Monday (Workout A)
- Focus: Upper Body Push (building muscle mass)
- Training Style: Reverse Pyramid (starting heavy, decreasing weight) + Rest-Pause (brief rest during sets)
| Exercise | Sets x Reps |
|---|---|
| Dumbbell Shoulder Press | 3 sets: 4-6, 6-8, 8-10 (reverse pyramid) |
| Weighted Pullups | 3 sets: 4, 6, 8 (reverse pyramid) |
| Seated Cable Rows | 4 sets: 10-12 (normal pyramid) |
| Triceps Rope Pushdowns | 3 sets: 6-8, 8-10, 10-12 (reverse pyramid) |
| Dumbbell Lateral Raises | 1 set: 12-15 + 3 sets: 4-6 (rest-pause) |
Wednesday (Workout B)
- Focus: Lower Body & Core (building strength and stability)
- Training Style: Normal Pyramid (increasing weight)
| Exercise | Sets x Reps |
|---|---|
| Box Squats | 5 sets: 6-8 (normal pyramid) |
| Walking Lunges | 2 sets: 8-10 per leg (normal pyramid) |
| Dumbbell Romanian Deadlifts | 3 sets: 10-15 (normal pyramid) |
| Machine Calf Raises | 4 sets: 10-15 (normal pyramid) |
| Cable Shrugs | 3 sets: 10-15 (normal pyramid) |
Friday (Workout C)
- Focus: Upper Body Pull (building back and bicep muscle)
- Training Style: Reverse Pyramid (starting heavy, decreasing weight) + Rest-Pause (brief rest during sets)
| Exercise | Sets x Reps |
|---|---|
| Incline Barbell Press | 3 sets: 4-5, 6-8, 6-8 (reverse pyramid) |
| Weighted Dips | 2 sets: 6-8, 8-10 (reverse pyramid) |
| Incline Dumbbell Curls | 4 sets: 6-8 (reverse pyramid) |
| Standing Hammer Curls | 4 sets: 8-10 (normal pyramid) |
| Cable Face-Pulls | 1 set: 12-15 + 3 sets: 4-6 (rest-pause) |
Optional (Cardio/Ab Workout)
| Exercise | Sets x Reps/Duration |
|---|---|
| Pyramid Treadmill Intervals | Walk 2 min, Jog 1 min x 8 intervals (increase speed) |
| Hanging Weighted Knee Raises | 4 sets: 6-15 reps (1-2 min rest) |
| Treadmill Walking | 15 min at 4 mph, 3-4 degree incline |
Daily Diet and Nutrition Schedule
Morning
Breakfast
- Scrambled eggs or omelet with vegetables (spinach, tomatoes)
- Whole-grain toast or oatmeal
- Fresh fruits (berries, banana)
Mid-Morning Snack
Protein shake or smoothie (with whey protein, almond milk, berries)
Lunch
- Grilled chicken breast or fish (salmon, trout)
- Quinoa or brown rice
- Steamed vegetables (broccoli, asparagus)
Afternoon Snack
Greek yogurt with nuts (almonds, walnuts)
Pre-Workout
Small portion of complex carbohydrates (sweet potato, whole-grain crackers)
Post-Workout
Protein shake or lean protein source (chicken breast, turkey)
Dinner
- Lean protein (steak, chicken, fish)
- Mixed salad with olive oil dressing
- Steamed or roasted vegetables
Evening Snack (optional)
Cottage cheese or Greek yogurt with fruits
Hydration
- Throughout the day: Plenty of water
- Avoidance of sugary drinks and excessive caffeine