Jason Statham workout

jason statham with a knife

Follow the workout Jason Statham used to get shredded for The Expendables movies

An accomplished martial artist that does his own stunts and is backed by none other than Sylvester Stallone himself, Jason Statham is one of Hollywood’s action elite. Celebrated in the industry for his accomplished ass-kicking skills and never one to shy away from a physical challenge, it's not hard to see why. ‘There’s no way I’m gonna sit in the trailer,’ he says, ‘and let someone else do all the work.’

For this summer's explosive sequel The Expendables 3, Statham is reprising his role as blade-wielding ex-SAS soldier Lee Christmas, starring alongside an ever-growing roster of action icons including Stallone, Arnold Schwarzenegger, Harrison Ford, Wesley Snipes, Jet Li and Mel Gibson. Competing against that impressive line-up, it's no wonder he's back in monster shape – and looking more ripped than ever. ‘I was getting stuck in with people like Sly and [former UFC heavyweight champion] Randy Couture,’ says Statham. ‘You’ve got such a great collection of lads there, you have to bring your best side.’

The top secret programme that originally turned Statham into an Expendable was devised by movie star trainer Logan Hood, and here's a sample week from it. Do it using the same weights Statham did (listed in the workout below) and you'll realise how 'faaking' strong the cockney hardman is.

Monday - short circuit

  • 10-minute row.
  • 40kg rope pull (rope attached to a weighted sled), 20m bear crawl. As many rounds as possible in 10 minutes.
  • 10-minute row.

 
Tuesday - pushing supersets

  • Five-minute row.
  • Three pull-ups, five press-ups, seven squats. As many rounds as possible in five minutes.
  • Snatch grip dead lift (five at 45kg, five at 60kg, five at 85kg, five at 95kg).
  • Superset (4 sets of 10 reps with 90sec rest between sets): incline DB press (42kg), standing military press (30kg), skullcrushers (25kg).
  • Superset (4 sets of 10 reps with 90sec rest between sets): narrow grip press-ups, lateral raise (15kg), triceps extensions (6kg).
  • Abdominal rollouts (five sets of 10).

Wednesday - rest

Thursday - pulling supersets

  • Five-minute row.
  • Three pull-ups, five press-ups, seven squats. As many rounds as possible in five minutes.
  • Bulgarian split squats (five at 20kg, five at 30kg, five at 35kg).
  • Superset (4 sets of 10 reps with 90sec rest between sets): one 10m rope climb (no feet), 10 shrugs (85kg) and 10 ex-bar curls (26kg).
  • Superset (4 sets of 10 reps with 90sec rest between sets): 10 pull-ups, 10 incline front raises (12kg) and 10 hammer curls (20kg).
  • Hanging knee raises (five sets of 10).

Friday - intervals

  • Warm up with two 50m sprints.
  • Cardio complex (complete five rounds, rest period is half the time it takes to complete the round): Suicide run (run 10m then run back, 20m then run back, 30m then run back, 40m then run back, 50m then run back), 80m kettlebell (48kg) farmer's walk, 80m one-arm kettlebell overhead carry (16kg, switch arms at 40m), 80m tire drag (SUV or small truck).

Saturday - rest

Sunday - rest

 

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