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Jason Momoa isn’t like a lot of other action movie stars. He’s a big, bulky guy, but he actually hates working out and doesn’t like to go a day without his Guinness beer. Despite being just like a lot of us, he knows how to turn things up when it’s time to get to work.
One of the best things about Jason Momoa’s workout routine and diet is that it’s not so rigid. Don’t get us wrong: He works extremely hard, but he’s also not too hard on himself.
For example, Jason Momoa’s workouts are quick and easy, but they offer the right intensity for burning fat and building muscle. The actor supplements his efforts at the gym with a healthy diet, though he does make allowances for some traditionally “bad” foods.
If this sounds like something you’d like to try, keep reading to learn all about the Jason Momoa Aquaman workout routine and diet plan. It won’t do anything to get you to the actor’s 6’4″ height if you’re not already there, but it will help you drop pounds, build muscle, and improve your overall health.
Jason Momoa’s Workout Routine
Despite constantly shaping his body into a lean, hulking figure, there is no single “Jason Momoa” workout. That’s because the actor has used various workouts to achieve his goals. Which routine he turns to on any given occasion typically depends on his personal trainer, because believe it or not, Momoa doesn’t like working out at all.
“I don’t like going into a gym,” he once told the Daily Mail. “I don’t touch a weight unless they’re paying me to do it.”
Over the years, Momoa has worked with a slew of famous celebrity trainers, including Eric Laciste, Stuart Walton, Mark Twight, and Damian Viera. Of all these experts, Momoa likely considers Laciste the most influential because he often uses the trainer’s Accelerated Results 7 (AR-7) technique for fast results.
Jason’s Typical Workout Routine (aka Accelerated Results)
The Accelerated Results 7 technique is the opposite of the long, tough workouts that many bodybuilders tend to do. Instead, it’s a low-impact routine that focuses on speed. Because it doesn’t leave you feeling battered and sore, you can use it to work out up to three times a day.
With AR-7, you pick an exercise and then complete 7 sets of 7 reps, with a 7-second rest between each rep. At the end of that round, you start round two. This time, you do 6 sets of 6 reps, with a 6-second rest between each rep. From there, you do 5 sets of 5 reps, with a 5-second rest between each rep, and so forth, until you complete all seven rounds.
Once you’ve completed one particular exercise, you can take a short 2-3 minute break before moving on to the next.
To shape up quickly, Jason Momoa concentrates on working out one part of his body each day of the week. Using the AR-7 technique, he dedicates time to his arms, back, chest, core, and legs using bodyweight exercises,
While the individual workouts change based on Jason’s mood and interest, this is a good idea of how a week might go:
Monday – Arms Workout
- Barbell Military Overhead Presses
- Bodyweight Tricep Dips
- Diamond Push-Ups
- Dumbbell Bicep Curls
- Dumbbell Triceps Extensions
Tuesday – Back Workout
- Close-Grip Pull-Ups
- Medium-Grip Pull-Ups
- Reverse-Grip Bent-Over Rows
- Reverse-Grip Chin-Ups
- Seated Pulley Rows
Wednesday – Chest Workout
- Bench Press Incline
- Chest Dips
- Flat Bench Press Incline
- Incline Bench Dumbbell Presses
- Plate Push-Ups
Thursday – Core Workout
- 40-Yard Hill Sprints
- Burpee Ab Workouts
- Kettlebell Swings
- Leaping Frogs
- Medicine Ball Slams
Friday – Legs Workout
- Barbell Stiff-Legged Deadlift
- Barbell Back Squats
- Kettlebell Swing Burpee Leap
- Squat Bodyweight Jump
In addition to his strength training regime, Jason also likes to warm up with pushups and work in cardio with an exercise bike.
Outside of the weight room, Momoa likes exercise that’s exciting. His favorite activity is rock climbing, but he’s also fond of axe throwing, skateboarding, and surfing.
The Jason Momoa Aquaman Workout
To get in Aquaman shape, Momoa worked with trainer Mark Twight, who’s known for using isolation exercises and whole-body movements when putting together a workout routine.
He developed two Aquaman workouts for Momoa: one for the upper body and one for the lower body. These workouts were designed to get the maximum results in short sessions because they had to fit into Momoa’s busy shooting schedule.
Jason Momoa’s upper body workout was comprised of five simple-but-challenging moves that fit in with Twight’s signature style. The moves were the bench press triset, push-ups, standing dumbbell presses, the incline bench press, and cable crossovers.
After five rounds of the bench press triset, Momoa would perform 6 reps of the incline bench press at 70 percent of his one-rep max. Then he’d do 12 reps of the standing dumbbell press at a heavy enough weight to be challenged by the eighth rep. After that came 24 pushups before going to the final move, the cable crossovers. The crossovers were performed in a 6-12-18 drop set.
Momoa’s lower body workout routine was like no other. He performed a sequence of carefully prescribed moves without stopping until the round was done. He’d rest about two to three minutes between rounds for a total of five rounds.
This approach was used twice in the routine with a drop set of seated quad extensions in between each five-round group of exercises. The workout was called the Leg-Aqua Plan in honor of the role Momoa was preparing for.
For the first five rounds, Momoa did a 20-meter sled push and a 20-meter sled pull. The sled was loaded with two 45-pound plates. After each set, another plate would be added to the sled. Once he completed the five rounds, he’d do the drop set, with reps of 6, 12, and 18.
Starting with the weight he’d find challenging for the set of 6 reps, the weight would be reduced after each set. After this came the second set of 5 rounds, which is a superset of lunges and split squats. Momoa would do his lunges while holding either 40- or 50-pound dumbbells. The split squats were done in sets of 10 reps for each leg.
Jason Momoa’s Workout Supplements
Jason Momoa’s genes definitely play a big role in how ripped he can get, but the actor does also use a range of supplements to get there. His go-tos include creatine, a mass gainer, and protein powder. He also supplements with a daily multivitamin and BCAAs.
The Jason Momoa Diet Plan
The man behind Aquaman makes no secret of the fact that he’s a big meat eater, so many people assume that he practices a keto diet to keep in shape. This is absolutely not true. As a matter of fact, Jason Momoa’s diet when he’s not preparing for a role may shock you.
As soon as the big man’s filming requirements are over, he binges on all the foods he skipped while dieting. He’s a huge lover of carbs and doesn’t care about overdoing it. In 2019, just a few months after Aquaman was released, the star raised eyebrows when he was photographed sans his rock-hard abs and muscular arms.
Despite preferring a dad bod when he’s not working, Momoa doesn’t hesitate to change his eating habits when he needs to. During the filming of Aquaman, he turned to Stuart Walton for guidance.
The Jason Momoa Aquaman Diet
To transform into Arthur Curry, a.k.a. Aquaman, Jason Momoa had to say goodbye to processed meals and other junk foods. If you’ve ever struggled with a diet, you know this is no easy feat.
For that reason, Walton focused on three things: nutrition, balance, and enjoyment. In order words, he considered the nutrition that Momoa would need to get into shape to find a fair balance between healthy foods and those that weren’t so great. He also put a lot of emphasis on creating meal plans around those healthier foods Momoa already liked so he didn’t have to feel too deprived.
Here’s what the pair concentrated on:
It should come as no surprise that a big guy like Jason Momoa loves his steak. However, to keep his body fat percentage down, he stuck with lean meat. He also ate lots of chicken, and when in the mood, turned to fish (skipjack tuna is reportedly his fave).
As with all diets, vegetables were at the center of the Aquaman diet. Among others, Jason had green veggies like broccoli, spinach, lettuce, peppers, kale, arugula, and collard greens several times a week.
(Fun fact: When he’s not working, Momoa still loads up on veggies, but they come from his greenhouse at home rather than the store.)
Jason reserved snacking for just before his workouts. He would sometimes eat fruits, honey sandwiches, and other naturally-sweet snacks because he found the bursts of sugar to be great for quick energy. But when he needed more sustained energy, he’d reach for a piece of toast slathered in peanut butter.
Okay, we’re sure that you’re a bit surprised to see this beer on this list, but Jason is a huge fan of it — particularly Guinness beer. The guy refuses to go most days without it, so his trainer had to carefully review all of the actor’s meals each day to make sure that he allowed enough calories and carbs so that he could get his pint at lunch or dinner.
It’s strange to think that a hunk like Jason Momoa can be so much of an everyday guy, but it just goes to show that even those people who play superheroes on-screen are but mere mortals when the cameras aren’t rolling.
Despite loving beer and not being a fan of the gym, Jason Momoa has solid workout routines and a diet plan that he turns to when it’s time to get serious about fitness. And how awesome is it that you don’t have to spend hours at the gym every day to mimic his style and earn your own buff body?
Is your stomach looking a little too Jason-Momoa-a-la-2019? Check out our 5-minute fat burner workouts for the bread belly to uncover the abs you’ve always wanted.