Jason Momoa’s Aquaman Training

Jason Momoa’s Aquaman Training

From Khal Drogo on the hit series Game of Thrones to Aquaman in, well, Aquaman, Jason Momoa’s career has been skyrocketing in the last decade.

 

With his current role as Arthur Curry, Momoa has to stay in top shape and deliver his A-game. And that he does. Jason works super hard for his physique, and it shows.

 

At 6’4” (194 cm) and 234 lbs (106 kilos) with a full-on six-pack, it’s safe to say that Jason presents an admirable physique. His chest is a strong point, but the actor also displays a well-developed back, shoulders, and legs.

 

Today, we’ll take a look at what nutrition and training the actor follows for these results.

 

Jason Momoa’s Aquaman Training

 

Jason Momoa, along with big-time actors Jerard Butler and Henry Cavill all follow similar methods - a decision which is heavily influenced by Zack Snyder. 

 

Snyder believes that to represent a warrior or superhero on the big screen, the actor must train like one in real life. And as you’ll see in a moment, Momoa’s training resembles these philosophies greatly. What’s more, the actor has managed to put a solid 25 pounds with these training methods.

 

His workouts consist of plenty of agility movements, as well as functional exercises. His arm development is largely thanks to lots of intense rock climbing. He also does a bit of arm accessory work to put the finishing touches on his arms, as well as total-body moves that also train his arms.

 

Now, let’s take a look at Jason Momoa’s training routine for Aquaman. Here are some ground rules the actor follows to make the most of his routine:

 

  • Training six days per week
  • Following this program for 4 to 6 months
  • Resting for 90 seconds between sets
  • Eating in a 20 to 30% caloric surplus
  • Consuming 1 gram of protein per pound of body weight
  • Consuming half as much fats
  • Sleeping for eight hours every night.

 

Monday – Chest

 

Warm-up – 5 minutes 

 

Flat Bench Press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Incline Bench Press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Decline Bench Press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Flat dumbbell bench press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Incline dumbbell bench press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Dumbbell flys 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Plate press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Tuesday – Biceps and Abs

 

Warm-up – 5 minutes 

Barbell Curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Hammer Curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Alternate arm dumbbell curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Preacher Curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Close grip cable curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

One arm cable curls/ Cable concentration curls (anyone among these two) 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Overhead cable curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Hanging leg raise 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Decline crunch 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Standing cable woodchop 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Wednesday – Cardio and Back

 

Cardio 20 min (walking, elliptical) 

 

Pullups 5 sets: 20 reps Superset

 

Wide grip lat pulldown 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Cable row 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Barbell row 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Dumbbell row 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Deadlift 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Thursday - Shoulders

 

Warm-up – 5 minutes 

Barbell military press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Arnold press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Lateral raise 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Front Raise 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Bent-Over Dumbbell Rear Delt Raise 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Barbell Shrug 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Dumbbell shrug 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Cable upright row 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Friday – Triceps and Abs 

 

Warm-up – 5 minutes 

Close-grip barbell bench press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Skull Crusher 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Overhead cable triceps extension 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Cable triceps pushdown 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

One-arm dumbbell extension 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Reverse arm cable triceps pushdown, One arm tricep Dumbbell Kickback (anyone among these two) 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Barbell rollout on knees 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Kneeling cable pull-down 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Bicycle crunch 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Side Plank – 60 seconds each.

 

Saturday – Cardio and Legs 

 

Cardio – 20 min (walking, elliptical) 

Leg Extension 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Lying Leg Curls 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Squat 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Leg Press 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Hack squat 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Dumbbell Lunge 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Seated Calf Raise 3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

Standing Calf Raise3 sets with light/medium weight:10-12 reps- medium weight:-10- 8 reps- heavy weight: 4-6 reps

 

 

Sunday - Rest Day

 

This is the routine Momoa followed to build his Aquaman body, but we also can’t discount the critical importance of good nutrition and proper supplementation.

 

As we touched on above, Momoa ate in a serious caloric surplus (20 to 30% over his maintenance) and made sure to get plenty of good protein and healthy fats into his diet. To do that effectively, you should base your diet around whole, nutritious foods and leave only a small percentage (10-20%) for your favorite treats.

 

With that, you should also supplement with high-quality products to improve your recovery, boost your training performance, and elevate your gym results. If you are interested, check out our supplement line at Fuegosupps.com.

 


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