Jason Momoa Workout

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Jason Momoa Workout and Diet Plan

Jason Momoa Workout

Do you want to get shredded like the star of Aquaman? Following the Jason Momoa diet and workout plan can get you there.

Like any typical superstar preparing for a role, Momoa had to follow a tailored diet and workout plan to fit into character. The bodybuilding exercises clearly paid off, as is evident in the movie.

Before shooting Aquaman,  Momoa had a pretty casual approach towards diet. While he tried to eat clean, he says he wasn’t too particular on a strict diet. However, when the time came to get in shape for the shoot, he paid attention to rigorous training and diet routine save for a daily pint of Guinness beer. 

Whether Momoa reverted to his old ways post-production is anyone’s guess. However, not all of us can indulge in bread and take more than a pint of beer and still pack abs. If you want to look like Momoa, you will have to stick to the Jason Momoa Aquaman diet and workout plan consistently.

Jason Momoa Body Type 

Jason Momoa Body Type Momoa’s workout routine leans more towards functionality and agility, such as rock climbing, which he compliments with low-intensity gym sessions. Consequently, his body type is more athletic, balancing slightly with the bodybuilder type.

Jason Momoa’s abs are pretty developed although not very defined, his inner chest thick and sculpted, which means he does a lot of plate press and flye. His arms and shoulders are very ripped and agile, although his back, while lean, lacks many definitions.

Towering at 6’4″, at 97 kgs, Jason Momoa has an impressively low body fat of around 9-15%.

To that end, we did our research and discovered the secret to the Aquaman’s Body. With consistency, following these laid out instructions will get you there within a year if you’re setting out from zero:

What is Jason Momoa Diet and Workout Plan?

“Just eat my meat, drink my Guinness, and lift some heavyweights. Train hard, train hard, train hard.”  – Jason Momoa

Before we look at Momoa’s diet, you may probably wonder whether you can take a pint of your favorite beer as part of your workout routine. Although like him, some people may cheat with one or two bottles a day, it is a vice that’s generally not advisable as part of your workout journey.  

That aside, according to Momoa’s personal trainer, the Aquaman diet boils down to three most important components, nutrition, balance, and enjoyment. For that reason, instead of forcing Jason Momoa to concentrate on a new diet altogether, he examined his diet and narrowed it down to the healthy foods that Jason already enjoyed. 

He focused on a macronutrient intake method, which is beneficial in building muscle without fat. He rationed around with just enough carbs and fat to fuel Jason’s workouts, as well as proteins for defining those muscles.

His diet leans towards keto-esque. Heavy on proteins such as lean meats and greens. He generally avoids fast foods and sugar, leaning on beer for calories.

Below is a detailed breakdown of Momoa’s Diet Plan:

Vegetables – Nutrition experts can never emphasize enough on the importance of veggies. To stay healthy, maintain good youthful skin over those muscles, and support your muscle’s general integrity, like Aquaman, you have to include lots of spinach, cauliflower, broccoli, kale, and all leafy greens you can lay your hands on. 

Fruit – Jason Momoa often ate fruits before a workout or after a workout to boost and restore his energy levels. Fruits are a great alternative to fizzy drinks as they are healthier and provide instant sugar for energy. 

Guinness Beer – Momoa loves his beer so much that it is his vice of choice. He was slow on it, however, when he was preparing for his Aquaman role. As stated earlier, it’s not too advisable that you should drink alcohol as part of your meal plan, but Momoa did.

Honey Sandwiches – Like any system, the body needs fuel. Momoa eats honey or peanut butter sandwiches 30 minutes before his workouts. If you do the same, find a peanut butter formula that’s low on sodium and all-natural. Ensure your bread is made of whole grain as well.

Protein – For protein, Momoa eats chicken, steak, and fish.  Proteins are the building blocks of muscles.  Eating meat will support a quick and healthy gain of lean muscles. Likewise, proteins will help heal muscle tears and prevent strains. 

Carbs – Apart from his pre-workout sandwich, Momoa includes potatoes and rice in small portions to fuel his workouts. Complex carbs are the trick here. Think about brown rice, whole grain bread, lentils, among others. If you cut out carbs entirely, your body will rely on proteins to function. Proteins build your muscles; therefore, you will not pack up some impressive build. 

What Supplements Jason Momoa Takes

When he needs to bulk up for a role, Jason Momoa’s diet supplements usually consist of creatine, mass gainer, and protein powder. Go for a protein powder made of different components to ensure different absorption and time-release rates: Eg, whey powder mixed with egg whites. 

1. Protein Powder — Concentrated sources of plant or animal protein such as eggs, whey, and peas.

2. Mass Gainer — unlike protein powder, mass gainers consist of proteins, carbs,  fats, and amino acids. To gain your desired weight, mass gainers, support your diet if you’re worried about not getting enough nutrients from it. Mass gainers are usually modified to fit your needs, e.g., less or no fats or carbs. So ensure you go for one that meets your body goals.

3. Creatine — like mass gainers, creatine can be modified to suit your needs too. It consists of natural amino acids to improve strength and exercise performance. Likewise, creatine helps your muscles recover quickly.

Jason Momoa Workout Plan:

Jason Momoa’s fitness routine is inspired by Nature. He describes it as varied and fun. Besides lifting weight, he loves surfing, swimming, rock climbing, skateboarding, and boxing. He says all these exercises allow him to use his brain as much as his body.  


Momoa believes that the most important muscle in your body is your heart. For that reason, he likes to get it pumping early in the morning. He goes to exercise at 5 a.m. to allow him some me-time before his kids wake up.

A Focused Work Ethic

Despite hitting a genetic lottery, Momoa owes a lot of his body fitness to exercise, without which, his body would probably be a 6’5″  undefined mass.

An interesting video from Derek from the Youtube channel More Plates More Dates going over Jason Mamoa’s body transformation…

AR7 WorkOut Plan

Momoa initially found that lifting weights was difficult for him because he preferred to exercise outdoors. He quickly adapted, though, and now uses the AR7 (Accelerated Results 7) routine designed by his trainer.

The Jason Momoa AR-7 workout plan focuses on consistency and pacing over extreme lifting.  The strategy involves lifting low weights and low reps, taking only little to no rest between sets. The plan maxes on consistency and a high tempo. It has a low impact on joints and muscle tears.

To simplify, It’s more like a marathon, not sprinting. Consistent for long periods of time, but less charged. Some may argue it’s not ideal for people looking to gain monster muscles, but Jason Momoa’s physique says different.

You’re probably wondering what the seven is all about. The 7 is the foundation of the routine. Precisely, you do seven sets of 7 reps and take 7 seconds of rest in between sets.

The next round, drop it down to 6; 6 sets of 6 reps and 6 seconds of rest between sets. For the final round, do five sets of 5 reps and 5 seconds of rest at every set. Take 2 minutes of rest between rounds.

The best thing about this workout is that it allows you to fully work out specific sets of muscles before moving on to the next.

Remember to adjust your weights accordingly as you gain more muscles. Focus on multi-joint movements and stay flexible with the routine. Like Momoa, target a different muscle group every day of the week for five days consistently. Give the muscles a rest for two days and head back ready to train some new muscles.

Jason Momoa mainly does a full-body workout for 4 to 5 days weekly.

Let’s have a break down of it below:

Monday: Jason Momoa’s Chest Workout

Round 1: 7 sets of 7 reps with a 7-second rest in between sets

Round 2: 6 sets of 6 reps with a 6-second rest in between sets

Round 3: 5 sets of 5 reps with a 5-second rest in between sets


  • Parallel Bar Dips
  • Incline bench press
  • Overhand Grip Pull-Ups
  • Plate push-ups
  • Press-Ups
  • Chest dips

Tuesday: Jason Momoa Back Workout

Round 1: 7 sets of 7 reps with a 7-second rest in between sets

Round 2: 6 sets of 6 reps with a 6-second rest in between sets

Round 3: 5 sets of 5 reps with a 5-second rest in between sets


  • Standard Pull-Up
  • Reverse Grip Chin-Up
  • Close Grip Pull-Up
  • Seated Pulley Rows
  • Barbell Reverse Grip Bent Over Rows

Wednesday: Jason Momoa Legs Workout

Round 1: 7 sets of 7 reps with a 7-second rest in between sets

Round 2: 6 sets of 6 reps with a 6-second rest in between sets

Round 3: 5 sets of 5 reps with a 5-second rest in between sets


  • Bodyweight Squat
  • Deadlift — stiff-legged to be precise
  • Barbell Back Squat
  • Bodyweight Jump Squat

Thursday: Jason Momoa Core Workout

Round 1: 7 sets of 7 reps with a 7-second rest in between sets

Round 2: 6 sets of 6 reps with a 6-second rest in between sets

Round 3: 5 sets of 5 reps with 5-second rest in between sets


  • Medicine Ball Slam
  • Kettlebell Swing
  • Burpee
  • LeapFrog
  • 40-Yard Sprint

Friday: Jason Momoa Arms and Legs Workout

Round 1: 7 sets of 7 reps with 7-second rest in between sets

Round 2: 6 sets of 6 reps with 6-second rest in between sets

Round 3: 5 sets of 5 reps with 5-second rest in between sets


  • Barbell Roll Out Press
  • Bodyweight Dip
  • Diamond Push-Up
  • Dumbbell Curls
  • Dumbbell Triceps Extensions

Saturdays and Sundays

  • Rest — resting allows your muscles to heal and form connective tissues. Overworking your body will cause your joints and tissues to become sore, in turn affecting your performance and subjecting you to injury.

Note: When He needs to bulk up fast, Momoa has an even more intense AR 7 routine he observes. Momoa focuses on one body part each day, working his way up to 2-3 different workouts every day.

If you have an entire gym to yourself, you can adhere to a circuit-style routine. However, with the AR-7, it’s better to knock out one complete round before moving onto the next one. This is especially true if you’re working out in a crowded gym.

Obviously, this strategy spares you from the bother of waiting in line for someone else to finish up with the bench press or the weights. When you complete one set of exercises entirely before jumping to the next, you will be able to keep up with the fast pace of the AR-7 routine. Depending on your circumstances, adopt the AR-7 workout routine accordingly.


By his way of building and exercising every single muscle in his body, through a fast pace consistent routine, Jason Momoa manages to look as rugged as he does.  With the right diet, lifting the proper amount of weights, a little rest between each rep, and rounds, you will undoubtedly look as ripped as he.

Keep in mind that to stay youthful and agile, Jason Momoa ensures to have fun: never forgetting an outdoor lifestyle of surfing, skateboarding, rock climbing, and swimming.

As for diet, he is big on fish, green leafy vegetables, and mostly leans on his Guinness for calories.

Jason Momoa’s workout routine may not seem like much,  but trust me, when you adhere to it faithfully, you will feel every muscle in your body burn. Don’t worry though; It will be worth every effort!

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