Jason Statham: Workout Routine For Speed, Agility & Athleticism


Jason is not in attempts to bulk up what so ever. His focus is to stay quick, athletic, and agile. His workouts mirror that. He talks about how speed/quickness is what he focusses on during his workouts. He starts nearly everyday out with a warm up of rowing then continues onto the rest of his training. “If I’m doing a pushup, I go down slowly and, bang, push up.”

aDAY 1

Warm Up #1: Rowing – Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Pyramid Circuit

There are 3 exercises and he will start out with 1 rep per exercise. The 2nd round he will go 2 reps then so on and so forth until round 5. Then on round 6 he will decrease back to 4 reps then 3 reps until he gets back to 1 rep per round and that is how he finishes the warmup.


  • Push ups
  • Ring Chin Ups
  • Body Weight Squats

Workout: Dead-lift

He will do 9 sets with 1-3 minutes of rest in between sets. He starts out at 35% of his working max and increases the weight each round while decreasing the reps. By the 5th set he is only doing 1 rep per set. Here are his actual numbers.

Reps x weight x rest

  • 10 x 60kg – 1 minute
  • 5 x 85kg – 2 minutes
  • 3 x100kg – 3 minutes
  • 2 x 130kg – 3 minutes
  • 1 x 150kg – 3 minutes
  • 1 x 155kg – 3 minutes
  • 1 x 160kg – 3 minutes
  • 1 x 162.5kg – 3 minutes
  • 1 x 165kg – 3 minutes

Cool Down: Trampoline

Jason gets a olympic sized trampoline and does various flips and twist for 10 minutes.

bDAY 2

Warm Up #1: Rowing – Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Static Hold Circuit

30 seconds of each exercise. 10 second rest between exercises. 4 rounds of each.

  1. Ring Dip – hold at top of dip motion; using gymnastics rings
  2. Farmer Carry- stand still and hold kettle bells motionless by sides
  3. L-Sit – From dip position raise legs to at least parallel to ground and hold; using parallettes
  4. Bodyweight Squat – Hold at bottom of squat with thighs parallel to ground

Workout: “Big 5 55″

He calls it this because he will do 55 reps of 5 different exercises. Ideally it is a continuos circuit with no rest. If you cannot do that then just decide to make a set amount of time to rest between each exercise. Start out the first round with 10 reps. The following round is 9 and so on until you finish with the round of 1 rep.

  1. Front Squat with weight
  2. Pull Ups
  3. Decline Parallette Push Ups
    (with feet elevated, traditional push up off parallette bars)
  4. Power Cleans
  5. Knees to Elbows
    (hang from pull up bar with elbows at 90 degrees and pull knees up to touch elbows)

cDAY 3

Warm Up #1: Rowing – Rowing for 10 minutes (20 stokes per minute)

Workout: Interval Rowing

There will be 6 rounds of rowing of a sprint to 500m. After reaching the distance at a sprint he keeps a working resting pace for 3 minutes. If you need to get up, walk around, and get a drink of water that is fine. Just make sure you are in continuous movement for the entire 3 minutes.

Again do 6 rounds of that.

Cool Down: A farmer’s carry of two kettlebells (30kgs) for 500m.
No set time just as quick as possible.



Warm Up #1: Rowing – Rowing for 10 minutes (20 stokes per minute)
Warm Up #2: Body Weight Squats – 20 reps with no weight

Workout: Front Squats with weight

Jason will do 5 sets of 5 reps with about 90 seconds of rest in between sets.

  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds
  • 5 x 80kg – 90 seconds

Cool Down: 200 pushups. However he does it as a ladder technique. 13 ladders with an extra 5 reps at the end. The way you perform this is by doing it with a partner. Partner does one, Jason does one. Partner does 2, Jason does 2 then so on an so forth. The only resting time is the time that your partner is doing their work. If you’re doing it by yourself then just count what your “partner” would be doing.


Warm Up #1: Rowing – Rowing for 10 minutes (20 stokes per minute)

Warm Up #2: Alternate between Bear Crawls
and Crab Walks for 15 meters, for 5 rounds each.

Workout: Cumulative Movements

Complete one set of 11 exercises (below), done as quickly as
possible with as little rest as you can manage.
Must complete all repetitions before moving to the next exercise.

  1. 7-Meter Fat Rope Climbs Reps – 5 (Body Weight)
  2. Front Squats Reps – 5 (85kg)
  3. Ball Slams Reps – 5 (12.5kg)
  4. 15-Meter Rope Pulls Reps – 10 (40kg)
  5. Bench Press Reps – 10 (80kg)
  6. Ball Slams Reps – 10 (12.5kg)
  7. Pull Ups Reps – 15 (Body Weight)
  8. Dips Reps – 15 (Body Weight)
  9. Ball Slams Reps – 15 (10kg)
  10. Resisted Fat Rope Pulls Reps -20 (no weights)
  11. Smashes Reps – 20 (no weights)
    Jason’s Time: 23:53


Any sport or activity (training the aerobic energy pathway) that lasts for over 60 minutes.
Jason goes for a run in the mountains often.




Source: @fitnesscloset



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