I Did Jason Statham's Workouts for One Week & the Results Were Wild
Jason Statham is known for his action-packed movies, high-octane fight scenes, and of course, his shredded physique. As someone who's always admired the actor's fitness level and enjoys pushing myself in the gym, I decided to take on Jason Statham's 7-day workout plan for one week.
I followed a training plan provided by Jason's former trainer Logan Hood, and let me tell you: This workout is no joke. It blends strength, conditioning, and functional exercises into one seriously demanding week.
Spoiler alert: I felt stronger, leaner, and more athletic by the end of the week. Here's how it went down.
But first, here's a breakdown of the workouts:
Day 1: Deadlift One-Rep Max Progression
- Warm-up: 10 minutes rowing + pyramid circuit (press-ups, ring pull-ups, barbell squats)
- Workout: Deadlifts with a focus on increasing strength, gradually adding weight to reach one-rep max (up to 365 lbs)
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Day 2: Functional Circuit (Big Five 55 Workout)
- Warm-up: 10 minutes rowing + static hold circuit (kettlebell farmer hold, L-sit on parallettes, bodyweight squat hold)
- Main workout: 5 exercises in a pyramid circuit, starting with 10 reps per exercise, decreasing reps with each round (front squats, pull-ups, decline parallette pushups, power cleans, knees to elbows)
Day 3: Interval Rowing
- Warm-up: 10 minutes rowing
- Main workout: 6 intervals of 500-meter sprints on the rowing machine, with 3 minutes active rest in between
- Finish with a 500-meter farmer carry with two 70-pound kettlebells
Day 4: Set Work (Front Squats)
- Warm-up: 10 minutes rowing + 20 bodyweight squats
- Main workout: 5 sets of 5 front squats (175 lbs)
- Cool-down: 200 press-ups using ladder technique (1-5 reps)
Day 5: Cumulative Movements
- Warm-up: 10 minutes rowing + bear crawl and crab walk (5 sets of 15 meters each)
- Main workout: One round through 7 exercises (fat rope climbs, front squats, ball slams, rope pulls, bench press, pull-ups, dips)
- Complete each exercise with prescribed reps and minimal rest, aiming for quick, quality movement (total time: 23:53)
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Day 6: Contextual Effort (Endurance)
- Activity: 1-hour trail run
Day 7: Rest and Recovery Day
My Strength Increased Big Time
Jason's workouts are designed to build raw strength, and that's exactly what I experienced. Day 1 focused on deadlifts, where I worked my way up to my one-rep max (1RM). After completing a warm-up of rowing for 10 minutes, followed by a pyramid circuit with push-ups, pull-ups, and squats, I was ready for the deadlifts.
I did a warm-up set of deadlifts at a light weight for 10 reps, then increased to a moderate weight for 5 reps. Then, I increased the weight again to 3 reps, then 2 reps, then five sets of heavy lifts at 1 rep, increasing the weight each time and resting for 3 minutes between sets.
Long story short: The workout was brutal, and destroyed my hamstrings, glutes, and lower back muscles (in a good way).
Stephen Sheehan, a certified personal trainer at BarBend, says, "Heavy lifting builds strength and muscle and high-intensity circuits help keep the heart rate up and improve endurance. This combination allows for muscle growth while also improving cardiovascular fitness which makes workouts more effective."
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I Got Leaner and Stronger with Functional Training
The actor's workouts aren't all geared toward heavy lifts. His routine incorporates plenty of functional training, which engages multiple muscle groups in ways that traditional weightlifting doesn't. The kettlebell swings, farmer holds, and bodyweight squats on Day 2 worked my whole body and had me moving in ways I'm not used to.
"Functional training is kind of a 'buzzy' phrase, but it essentially means that you're focusing on movements that will help you feel better in day-to-day life," explains Nicole Davis, a certified personal trainer at Garage Gym Reviews. "Functional movements like the kettlebell swing engage multiple muscle groups and train the muscles to work together, which improves coordination, balance, and real-world strength."
High-Intensity Circuits Boosted My Endurance
Day 2 involved a workout dubbed the "Big Five 55" circuit, where I performed five exercises (front squats, pull-ups, decline parallette pushups, power cleans, and knees to elbows) with decreasing reps.
Combining strength training with cardio exercises is one of the ways the actor sculpts and maintains his lean physique. "Mixing strength and conditioning builds a well-rounded physique," Sheehan says. "Strength training increases muscle and power, while conditioning boosts endurance and cardiovascular health. This combination improves overall athleticism and keeps workouts engaging."
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I Pushed My Physical Limits
On Day 3, I used my gym's rowing machine to complete six 500-meter sprints, with a 3-minute active rest between each interval. On top of that, the session called for a 500-meter farmer's carry with two 70-pound kettlebells to finish off the workout. By the time I finished, my grip was shot, but the sense of accomplishment I experienced felt amazing.
"High-intensity circuits keep the heart rate up and can help burn fat, while heavy lifting builds muscle mass and strength," Davis explains. "Combining them helps develop a lean, powerful physique while also improving cardiovascular fitness and stamina."
I Built Full-Body Strength
Day 5 brought on the "Cumulative Movements" workout, which involves pushing my entire body hard with multiple exercises. I did exercises like fat rope climbs, front squats, ball slams, and resisted rope pulls in a single round, focusing on speed while maintaining good form. The rope climbs were the most challenging, as I've rarely done them in the past, and the grip strength fatigue and forearm burn were insane.
The goal was to finish the entire workout as quickly as possible while keeping my movements controlled. "Functional exercises train the body for movements you use in the real world," Sheehan explains. "They improve coordination, stability, and power in ways that isolated weightlifting can't."
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My Cardio Improved
Day 6 of Jason's routine called for a one-hour-plus trail run. While I'm no stranger to running long distances, I usually hit the pavement for my runs, so I was excited to run trails for an hour and switch up my routine.
However, my excitement quickly turned to dismay, as the trail running for an hour was a beast. It also requires more mental focus as you need to pay attention to every single step you take. Keeping my focus during the run and pushing through the fatigue was a huge win.
"Staying consistent with both strength and conditioning will help you improve your overall fitness levels and become an all-around athlete," Davis says.
I Took Day 7 to Rest and Recover
The final day was a well-earned recovery day to rest and recharge my body, stretch, and hydrate. Research shows that recovery is just as important as training, and I made sure to give my muscles the time they needed to repair and grow.
"Overtraining can lead to burnout and injury, and you won't truly reap all of the benefits of your hard work if you don't let your body rest," Davis says. And Sheehan adds, "Recovery is essential for progress. Without it, the body breaks down rather than getting stronger. Prioritizing sleep, proper nutrition, mobility work, and rest days helps prevent injury and keeps performance high."
I made sure to eat anti-inflammatory whole foods (this is where my plant-based diet paid dividends), get adequate sleep, and do some light stretching and mobility work to keep my muscles flexible and recover from the week's intense workouts.
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Was Jason Statham's Workout Worth It?
After one week of doing Jason Statham's workout, I can honestly say that the results were wild. I felt stronger, leaner, and more athletic than before, even after only seven days. The combination of functional exercises, high-intensity circuits, and strength training helped me build muscle while improving my cardiovascular health and overall fitness.
Jason's workout routine pushed me to my limits, got me out of my comfort zone, and helped me realize what I'm capable of achieving. If you're looking to build a well-rounded physique, boost your endurance, and increase your strength, Jason Statham's workout routine is definitely worth trying.
