The JASON MOMOA Workout Routine

The JASON MOMOA Workout Routine

Jason Momoa remains a favorite for most amongst the list of celebrity heroes.

Understandingly so, the guy is a mountain of a man. He’s a badass and he also does an amazing job of portraying Aquaman as well as other character roles he’s had.

If you were one of the practically every person that gave in to the Game of Thrones mania, you know that Momoa’s character Khal Drogo was one tough dude. He also played a ripped Conan and of course, as mentioned above, Aquaman. 

Before we go into the workout routine and his training, I just want to mention and appreciate the fact that Momoa manages to stay pretty ripped in his daily life.

Of course he doesn’t walk around all the time looking insanely jacked (though if you’ve seen the picture of him walking with bodyguards half his size, you’d beg to differ), but he does stay healthy and fit. An everyday SuperHuman.

Jason Momoa Stats:                   

Height: 6’4

Weight: 230 lbs (approximate) 

Age: 39 years old

Jason Momoa is definitely on the taller side compared to the heres we’ve looked at so far in other workout routines.

It surely helps to have some good genetics but he also puts in the work.

Some Perspective: other celebrities in this height range of 6’0-6’4 are Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell and so many more.

Some shorter celebrities in the 5’10-6’0 range are guys 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.

But, don’t be deterred if you don’t fit in these height ranges. We write these routines to be utilized by any shape and size.

Jason Momoa Diet and Nutrition

Momoa has taken several roles that required him to be as big as possible, which means lots of bulking.

However, he keeps to high activity lifestyle and in doing so is able to uphold a lean mass physique year round.

Check out this quote on bulking while maintaining a strict eating schedule:

“That was the greatest obstacle we faced,” says Eric Laciste, Momoa’s trainer. “He had an athletic frame, but he needed to pack on 25 pounds of muscle in a month and a half—without getting injured. A lot of people thought we couldn’t do it.”

His training began at five o’clock each morning with two hours of sword work. “Next, I’d eat a chicken breast, and hit the weights for one to two hours,” says Momoa. Then it was another chicken breast (and maybe some peanut butter if he needed the energy) before diving into two hours of cardio (i.e. stunt) training. “We did that six days a week,” says Momoa. “It was hardcore, and I would push myself to the absolute limit so that I could cheat a little at the end of the day.”

That’s a lot of eating but you need that much food if you want to build more mass.

Here’s a quote by Momoa’c Aquaman trainer Mark Twight:

‘It’s no secret that Jason loves Guinness — he has his own signature Mano Brew in the Guinness lineup — so generally, I would restrict solid carbohydrates unless needed to fuel a particularly intense day of training or recovery. I would observe, and count, and interview, and then have the chef adjust total calories and macros (protein, carbs, and fats) according to what was actually happening during the day or week. I call it ‘supervised freedom.’. A successful outcome depends on honest communication.'

‘The main tip here is simple: know what, when, and how much you are eating. More importantly, know how it affects you. Be sensitive to it. Question everything. Take responsibility. If you are dissatisfied with your current condition, then something you are doing is the cause. You did this. Own it. Change it.’

‘Leaning out for shirtless scenes and dropping weight for rock climbing are functionally synonymous. Increase the low-intensity volume. Impose high-intensity peaks that bump post-exercise metabolic rate for a few hours but keep them short to avoid jacking up appetite. Reduce caloric intake. Eat carbs around training (before and after) but restrict them otherwise. Above all, stop drinking alcohol for the period leading up to a shirtless scene or climbing trip.’

We see a lot of celebs opt for a sustainable approach such as this.

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.

Jason Momoa Workout Routine Research

Momoa lives an extremely active lifestyle. He loves rock climbing, skateboarding, surfing, running, throwing axes, and many other activities

Momoa states:

“Before playing Conan, I hadn’t actually ever used weights. I had to pack on about 25 pounds of muscle for that role in a short amount of time, so I had to hit the weights,” he explains.

He also continues this by stating:

“I actually found training with weights very difficult at first, just because of how set in stone it is,” he explains. “I get bored easily, so your general weights routine isn’t best suited to me.

‘And when I’m not training for a role, whether I’m packing on muscle or cutting body fat, I do go back to climbing, boxing, hill sprints, skateboarding – activities I love. I still do bodyweight exercises though, especially for climbing. I would still do different pull-ups for strength and to warm up when it comes to my climbing.”

Here’s a quote on Momoa about his everyday life:

“I still love surfing, rock climbing, and skateboarding,” says Momoa, who has a half-pipe and a 4-foot mini ramp outside his Los Angeles home. He credits frequent mountaineering trips to Yosemite and climbing excursions to Joshua Tree National Park for keeping him lean pre-Conan. “And, to be fair, I did tons of pull-ups and pushups to stay fit for the rocks,” says Momoa. But dedicated strength training was new to him.’

Twight, in an interview with Men’s Health states:

‘I worked around Jason’s social schedule and adapted the weight training to accommodate his desire to climb at the indoor rock gym 2-3 days per week. We battled constantly with competing demands: Jason needed size for his role as Aquaman, but when climbing, it’s useful to carry less weight up the wall. With training volume so high, having his assistant — a massage and physical therapist — to manage his recovery and injury-prevention was critical. Of course, so was his diet.’

‘We took a simple approach to balancing weightlifting with climbing: we didn’t fatigue the muscles used for climbing (back, biceps, and forearms) the day before hitting the rock gym. Instead we trained back and biceps after climbing to overload them. This freed other days to focus on chest, shoulders and legs.’

Jason Momoa Workout Routine

The Workout Structure:

  • Start with Series A. (Should be on the lighter side – Choose a weight that will allow you to complete the following 7-6-5 progression for each exercise.)
  • First do seven sets of seven reps of the squat with seven seconds rest between sets.
  • Rest one minute, and then do six sets of six squats with six seconds rest followed by five sets of five squats with five seconds rest.
  • Once you’ve finished the entire 7-6-5 progression, rest one minute, and then repeat with exercises two and three.

How Often:

  •  Momoa did these series (which should take around 30 minutes) around 2-3 times a day.
  • Try to include Series A and B for a complete body workout.
  • To switch up the routine you can then use C and D on alternating days

The Series:

Series A:

Squat

Deadlift

Jump Squat

Series B:

Medicine Ball Slam

Kettlebell Swing

Burpee

Series C:

Pull Ups

Push Ups

Sit Ups

Series D:

Double Unders (Multiply by 3 if doing singles on jump rope)

Deadlift

Squat

Jason Momoa Workout Version Two

Training Volume:

4-6 days per week

Explanation:

Momoa’s trainer states: “I worked around Jason’s social schedule and adapted the weight training to accommodate his desire to climb at the indoor rock gym 2-3 days per week.” and continues to say “We didn’t fatigue the muscles used for climbing (back, biceps, and forearms) the day before hitting the rock gym. Instead we trained back and biceps after climbing to overload them. This freed other days to focus on chest, shoulders and legs.” – leaving us with 4+ days, depending on added activity.

Explanation Part Two:

In the sample workouts Twight shares with us, he includes multiple supersets, tri-sets and drop sets (likely to keep Momoa from being bored, and to keep the workouts intense)! For that reason I’ll explain each of these.

Superset and Tri-Set:

Do each movement back to back (to back) without any break for a full set through each.  Then take a break and rinse and repeat for the total.

Drop Set:

Start the weight heavy at 6 rep range, then continue without breaking for 12 reps at a lower weight, and again at a 18 rep range.

Jason Momoa Workout Day One: Chest and Shoulders

Warm Up:

Stretch

3×10 Pull Ups

3×15 Dips

3×20 Air Squats

Workout:

Flat Bench Press

4×12

Arnold Press

4×12

Bench Press Tri-Set

A. Incline Bench Press

5×6

B. Standing Dumbbell Press

5×12

C. Push Ups

5×24

Cable Crossover Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Two: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity. 

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Jason Momoa Workout Day Three: Back, Biceps and Forearms

Warm Up:

Stretch

3×10 Pistol Squats (each leg)

3×15 Dips

3×20 Push Ups

Workout:

Deadlift

4×12

Preacher Curls

4×12

Back and Bi Tri-Set

A. Heavy Hammer Curls

5×6

B. Chin Ups

5×12

C. Cable Rows

5×24

Lateral Pulldowns Dropset

5 Rounds:

6-12-18 reps

Jason Momoa Day Four: Rock Climbing and/or Activity

Rock climbing is Momoa’s choice for activity.

This is on top of the fact that he states how much he loves skateboarding, surfing, and tons of other activities.

He loves making his training fun.

Feel free to add in an active day of mixed martial arts training with some of the training.

Or add in some high intensity training with some battle ropes and/or other fun variations of training (such as parkour, which I’ll also add below).  I also made sure to add in bodyweight programming to all the training days to amplify the Momoa feeling – which he mentions he has utilized throughout his career (even before having to bulk up).

Jason Momoa Workout Day Five: Legs and Lower Body

Warm Up:

Stretch

3×10 Chin Ups

3×15 Dips

3×20 Push Ups

Workout:

Back Squat

4×12

Hamstring Curls

4×12

Sled/Quad Tri-Set

A. 20 Meter Sled Push

5 rounds

B. 20 Meter Sled Pull

5 rounds

C. Seated Quad Extension Dropset

5 rounds of 6-12-18

Lunge and Split Squat Superset

A. Dumbbell Walking Lunge

5×40 meters

B. Bulgarian Split Squat

5×10 each leg

 

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