Jason Momoa is a formidable figure in Hollywood. Best known for his glorious beard and iconic roles as Khal Drogo in “Game of Thrones” and Aquaman within the DC Universe, Momoa’s impressive physique has left audiences in awe.
But it surely’s not only good genetics which have shaped him right into a cinematic powerhouse. It’s his unwavering commitment to hard workouts.
In this text, we’ll embark on a journey to uncover the secrets behind Jason Momoa’s workout routine, offering an exclusive glimpse into the grueling training and dietary selections which have helped him grow to be an emblem of strength and power. So, in the event you’re able to learn the blueprint of a titan, join us as we delve into the world of Momoa’s fitness routine and dietary strategy.
Table of Contents:
- Who’s Jason Momoa?
- What’s the Jason Momoa Training Split?
- Jason Momoa Workout Routine
- Jason Momoa’s Food regimen Plan
- The way to Train Like Jason Momoa
- FAQs
Who’s Jason Momoa?
Jason Momoa is an actor, producer, and model known for his distinctive appearance and roles in various popular movies and tv series. Born on August 1, 1979, in Honolulu, Hawaii, he has a various background that features Native Hawaiian ancestry on his father’s side and German, Irish, and Native American heritage on his mother’s side.
Momoa’s journey into acting began together with his early interest in modeling, eventually leading him to a job on the tv show “Baywatch Hawaii” and a guest appearance on “North Shore.” Nonetheless, his big break got here when he was forged as Khal Drogo within the critically acclaimed HBO series “Game of Thrones,” a significant role that showcased his formidable physical presence and acting abilities. This marked a big turning point in his profession, making him a household name amongst fans of the show.
Following his success on “Game of Thrones,” Jason Momoa expanded his acting profession. He gained worldwide recognition when he took on the role of Aquaman. He made his debut as Aquaman within the film “Batman v Superman: Dawn of Justice” and continued to portray the character in “Justice League” and the standalone “Aquaman” film. The latter became a significant box office success, solidifying Momoa’s status as a number one man on the earth of superhero movies.
What’s the Jason Momoa Training Split?
At 6’4 and 235 kilos, Jason Momoa follows a conventional bodybuilding 5-day training split where he hits each muscle group once per week.
Here is the burden training routine Jason and his trainer Stuart Walton put together.
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Functional and Core
- Friday: Shoulders and Arms
- Saturday and Sunday: Off
Nonetheless, the work within the gym is barely half of the Jason Momoa workout routine. Although you’d never guess it, in an interview with Men’s Health, Momoa admits he doesn’t enjoy lifting weights.
To him, it’s just a method to an end. If all he did was lift within the gym, he would get tired of training pretty quickly. To maintain things interesting, Jason leans into his love of lifestyle sports. He routinely adds mountain biking, browsing, skateboarding, and mountaineering into his weekly routine. The perfect thing about these activities is being outdoors while doing them.
A study from 2022 discovered that exercising outside in nature improves your mental well-being and energy in comparison with exercising indoors1. With how much time most of us spend inside, any time we will take our workouts outside, we’d like to make the most.
The Jason Momoa AR-7 Workout Routine
Anytime you discuss a Jason Momoa workout routine, it needs to begin with an outline of AR-7, which stands for Accelerated Results 7, a training routine that flies within the face of how people traditionally lift to construct muscle mass. As a substitute of heavy weights and long rest periods for max performance, AR-7 requires the precise opposite. With an AR-7-inspired routine, you utilize less weight with practically no rest, and you may still construct muscle mass.
Here is how it really works: You begin by performing 7 sets of seven reps with 7 seconds between each set. Then, you rest a minute or two before performing 6 sets of 6 reps with 6 seconds between each set. From there, you rest one other one to 2 minutes before jumping into the last round. This time, you perform 5 sets of 5 reps with only 5 seconds of rest. At this point, those five seconds are only a few deep breaths. You barely even have time to count.
The secret’s choosing the proper weight. You’ve got to begin lighter than you think that to get the programmed reps in. When rest periods are that short, fatigue builds up within the muscles quickly.
Monday: Chest Day
One thing that stands out about Jason’s chest day workout is the simplicity of exercise selection. You will not find fancy machines or exercises, just good old-fashioned iron and body weight movements.
The primary movement of the day is the classic barbell bench press. Nonetheless, unlike how most individuals approach the bench, Jason doesn’t care how much weight he can lift.
Next up is one other barbell classic, the barbell incline bench press. Putting the bench at an incline shifts the main focus to the upper pecs. After three rounds of AR-7 training on the incline barbell press, he switches to a pair of dumbbells for more incline work.
Jason finishes his chest workout with two body weight movements. The primary is a pushup, performing 100 reps before moving on to dips. Dips are one among Momoa’s favorite exercises. To hit the chest, he leans forward while performing the movement to emphasise the chest greater than the triceps.
Perform each exercise aside from push-ups using the AR-7 style.
- Barbell Bench Press
- Incline Barbell Bench Press
- Incline Dumbbell Press
- Push ups
- Chest Focused Dips
Tuesday: Back Day
Jason Momoa’s back day workout is so simple as it gets. Much like his chest workout, there isn’t a fluff in Jason’s back day either.
The workout starts with three variations of pullups and chin-ups. First up is a large grip pullup with an overhand grip (palms facing away from you). Next is a chin-up with an underhand grip (palms facing toward you). The chin-up is great since the underhand grip shifts extra emphasis on the biceps, making it an underrated arm movement along with constructing your back. Before moving away from the pullup bar, finish with close-grip pullups with an overhand grip.
By this point, your lats must be on fire. The back workout ends with a seated cable row followed by a barbell row.
Perform each exercise using the AR-7 style.
- Wide Grip Pull up
- Underhand Chin-up
- Close Grip Pull up
- Seated Pulley Row
- Barbell Row
Wednesday: Leg Day
Wednesday is leg day. Jason’s leg day starts with 100 reps of body weight squats. Air squats are surprisingly difficult, especially whenever you do a ton of volume like Momoa.
After 100 reps of air squats, his lower body is warmed up and prepared for more. The second movement is arguably the most effective hamstring-building exercise, the stiff leg deadlift. The stiff leg deadlift shifts just about all the strain onto your posterior chain, primarily the lower back, and hamstrings. To avoid injury, keep your back straight while getting a great stretch at the underside.
The third exercise is a barbell back squat. The mixture of stiff leg deadlifts and barbell squats is a one-two punch that delivers excellent lower-body results.
To assist stay “functional” for motion movie roles, Jason concludes his lower body workout with some jump squats.
Perform each exercise aside from air squats using the AR-7 style.
- Air Squats
- Stiff Leg Deadlift
- Barbell Back Squat
- Jump Squat
Thursday: Functional and Core Day
Thursday is a lighter day, but don’t mistake that for being easy. The Thursday training session is a functional full-body routine.
The day starts with medicine ball slams. Jason performs these as explosively as possible while following the AR-7 short rest period protocol. The second movement is one among Jason’s favorites, the kettlebell swing. Jason loves kettlebells because he can take them traveling, use them outside, and do a big selection of unconventional movements.
After kettlebell swings, he does burpees and leapfrogs. The leapfrog is a novel movement you would possibly not have heard of before. To perform the leapfrog, start standing with feet shoulder-width apart. Squat down, then explosively jump forward, swinging your arms for momentum. While in mid-air, extend your legs and reach your arms forward. Land softly in a squat position and immediately spring forward into the following leapfrog, maintaining a fluid motion.
The session ends with a couple of forty-yard all-out sprints.
Perform each exercise using the AR-7 style.
- Medicine Ball Slam
- Kettlebell Swing
- Burpee
- Leapfrog
- Sprints (40 yards)
Friday: Shoulders and Arms Day
The last workout of the week is a shoulders and arms routine. Having big shoulders and arms is a prerequisite for a physique like Aquaman.
Friday’s exercise routine is all about constructing muscle and searching jacked. The training session starts with a barbell overhead press. The barbell OHP is a classic shoulder builder. Next up is dips. Unlike on Monday, when Jason leans forward to deal with the chest, this time, he stays upright to maintain the strain on the triceps. He follows dips up with diamond pushups.
To do a diamond pushup, bring your hands close together, forming a diamond together with your thumbs and index fingers. The lift ends with dumbbell curls and dumbbell triceps extensions. He sometimes throws some band work into the routine as well.
Perform each exercise using the AR-7 style.
- Barbell Military Press
- Triceps Focused Dips
- Diamond Push ups
- Dumbbell Curls
- Dumbbell Triceps Extensions
Jason Momoa Food regimen Plan
Before we dig into the Jason Momoa aquaman weight loss plan, it is important to indicate that he struggles with maintaining a healthy diet, identical to you. Getting abs is a challenge no matter whether you’re a movie star, athlete, or weekend warrior. Getting lean requires discipline and dedication. That said, Jason has a couple of tricks to remain strict on his weight loss plan.
One, since fat loss is all about calories in versus calories out, he saves calories for his favorite beverage – beer. Yes, you read that right. While weight-reduction plan for Aquaman, Momoa drank beer nearly day-after-day! His favorite post-workout drink is Guinness beer. As well as, after filming a movie and show, has been known to indulge, We’re not even talking cheat days here – the star could have cheat months coming off strict eating!
Now, I do not necessarily recommend drinking beer day-after-day or partaking in cheat months, although, hey, it really works for Jason. But I suggest allowing room in your weight loss plan to eat items you enjoy. A weight loss plan doesn’t should be limited to meat and veggies to be effective.
In case you construct your weight loss plan around 80-90% high protein protein low fat foots, complex carbs, veggies, and healthy fats, you’ve got room for a couple of treats.
Here is Jason Momoa’s muscle constructing weight loss plan plan.
|
Meal |
Food |
|
Meal #1 (Pre-Workout) |
2 slices whole-grain bread |
|
Meal #2 (Post-Workout) |
8 oz tuna steaks |
|
Meal #3 |
10 oz sirloin steak |
|
Meal #4 |
8 oz chicken breast |
The entire every day calories and macronutrients Momoa ate are broken down as follows:
- Calories: 2445
- Protein: 200g
- Carbohydrates: 175g
- Fat: 105g
Have in mind that his actual calorie content could be a bit bit higher than this as a consequence of alcohol consumption. Alcohol incorporates seven calories per gram. Jason eats fewer carbs to account for the beer.
The way to Train Like Jason Momoa
If you desire to train like Jason, you’ve got two options. Option one is following the training routine outlined above word for word. Option two is using his three fundamental principles and incorporating them into your current routine.
Principle #1: Short Rest Periods
One among the calling cards of Jason Momoa’s workout plan is the short rest periods. Using short rest periods is a option to increase the quantity of labor you get done in a brief period. Plus, the limited muscles rest is a special stimulus than most of us are used to.
Incorporate one exercise per session where you are taking lower than ten seconds of rest between sets. Or, even higher, use the AR-7 system for one movement.
Principle #2: Follow the Basic Exercises
With the quantity of fitness information available today, it is simple to wander away in the main points. Probably the most confusing details surrounds exercise selection to construct muscle. The reality is, your body doesn’t care what kinds of exercises you do.
All of them work—barbells, dumbbells, machines, cables, band work, body weight, etc. Tension is tension. That said, it’s hard to beat the fundamentals. Construct each training session around barbell movements and compound lifts. The bench press, squat, overhead barbell press, stiff leg deadlift, and barbell row are Jason’s favorites.
Principle #3: Get Outside and Play
One area of fitness that usually must be emphasized more is enjoyment. It doesn’t all should be doing muscle constructing exercise after exercise. Be daring and take your fitness outside. It doesn’t have to be structured; play like you probably did as a child.
Lifestyle sports like mountaineering, browsing, mountain biking, and skateboarding are fun ways to sneak more activity into your day.
FAQs
Listed here are a couple of common questions and answers about Jason Momoa we didn’t cover yet.
Did Jason Momoa play football?
Although his physique actually looks prefer it, no, Jason Momoa didn’t play American football. He did, nonetheless, play soccer in highschool.
What does Jason Momoa eat for breakfast?
For breakfast, Jason loves peanut butter and honey sandwiches with fruit. Nonetheless, he sometimes includes protein powder, too, because breakfast is a pre workout meal.
What’s the 7 by 7 workout plan?
The 7 by 7 routine is Jason Momoa’s AR-7 system that starts with 7 sets of seven reps with 7 seconds of rest between each set.
How much weight can Jason Momoa lift?
Contrary to popular belief, Jason Momoa doesn’t train heavily like a powerlifter. As a substitute, he prefers to go lighter with minimal rest periods. That said, at over 235 lbs, he could still throw some heavy iron around if he desired to.
Does Jason Momoa prefer to work out?
No, Jason Momoa doesn’t like lifting weights, but he does it anyway.
What does Jason Momoa do for cardio?
Jason Momoa does treadmill sprints, hill sprints, skateboarding, browsing, and boxing for cardio. He also likes to take his mountain bike out on the paths.
The Jason Momoa Workout Routine: Final Takeaways
Jason Momoa’s workout and weight loss plan plan is a shining example of dedication and exertions. His journey from a budding actor to a renowned superhero icon showcases the facility of commitment to your craft.
Whether you are inspired by his on-screen roles or seek a healthier lifestyle, Momoa’s routine offers worthwhile lessons. As we have delved into his fitness and nutrition plan, keep in mind that achieving a robust and healthy body is an attainable goal for anyone willing to place in the trouble. All that’s left so that you can do is start!
Interested by learning about one other celebrity’s training regimen? Take a look at the Chris Hemsworth Workout Routine!
References:
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Wicks, C., Barton, J., Orbell, S., & Andrews, L. (2022). Psychological advantages of out of doors physical activity in natural versus urban environments: A scientific review and meta‐evaluation of experimental studies. Applied Psychology: Health and Well-Being, https://doi.org/10.1111/aphw.12353
