Jason Momoa Workout Routine & Diet: The Ultimate 5 Step Guide To Looking Like Aquaman.

September 12, 2018 | 16 Comments

jason momoa workout

So you wanna look like Jason Momoa?

Great, you are in the right place.

In this article I shall outline the exact steps you need to take to sculpt a body like the Aquaman.

Step #1 – Do you need to build muscle or lose fat (or sorta kinda do both)

Before doing any workout or diet, you need to decide: Are you trying to build muscle or lose fat.

And there’s also the middle ground, the dreaded skinny fat zone where you’re not sure if you need to lose fat or build muscle.

Well as a general rule, if you’re over 15% body fat, you should focus on losing body fat. Anything under and you can focus on building muscle.

Here’s a general idea of what 15% looks like.

Step #2 – Follow this sample Jason Momoa workout

Note: This is just a sample workout but it will work crazy good if as long as you’re consistent.

The #1 law of building muscle: Get stronger.

Now when I say “get stronger,” I don’t just mean adding more weight and doing shit like going from a 120 pound bench press to a 130 pound bench press.

While that helps.

Getting stronger can also mean doing more reps. Getting stronger can mean doing more sets. Getting stronger can also mean doing slower reps (therefore putting your muscles under a greater amount of tension).

Point is, there are various ways to get stronger that go beyond just pushing more weight.

Here’s the workout routine you can follow;

Note: This is not the official Jason Momoa workout. This is just a workout routine that you can use to build a body like him. 

Monday (Upper body)

  • Incline dumbbell press – 4 sets/5-7 reps
  • Seated dumbbell shoulder press – 3 sets/6-8 reps
  • Weighted pull ups – 4 sets/5-7 reps
  • Dumbbell or barbell row – 3 sets/6-8 reps

Tuesday (Lower body)

  • Barbell back squat – 4 sets/5-7 reps
  • Reverse lunges – 2 sets/8-10 reps per leg
  • Leg press – 2 sets/6-8 reps
  • Calf raise – 3 sets/10-12 reps
  • Cable crunches – 3 sets/10-12 reps

Wed (Rest)

  • Rest day.
  • Do some stretching/mobility work.

Thurs (Push)

  • Incline dumbbell press – 3 sets/8-10 reps
  • Cable crossover – 2 sets/10-12 reps
  • Seated dumbbell shoulder press – 3 sets/8-10 reps
  • Dumbbell side lateral raises – 2 sets/ 10-12 reps
  • Triceps push down – 3-4 sets/10-12 reps

Friday (Pull+legs)

  • Deadlifts – 3 sets/6-8 reps
  • Lat-pulldowns – 3 sets/8-10 reps
  • Cable row – 2 sets/8-10 reps
  • Dumbbell bicep curls – 3-4 sets/10-12 repsCalf raise – 3 sets/10-12 reps
  • Cable crunches – 3 sets/10-12 reps

Step #3 – Eat like Aquaman (aka. Get your diet in order)

jason momoa diet

You can’t look like Jason Momoa without lifting weights.

But more importantly, you can’t look like him if you don’t get your diet in order.

COntrary to popular belief, muscle building and fat loss diets are largely the same.

The main difference is in the total amount of calories you need to eat.

So if you take two guys, one needs to build muscle and the other needs to lsoe fat..they can actually eat the exact same foods.

The only difference is that the guy building muscle will need to eat significantly more.

Here are my general daily calorie formulas when it comes to building muscle or losing fat:

If you are trying to build muscle, multiply your bodyweight by 16-18x.

If you are trying to lose fat, multiply your bodyweight by 10-12x.

But keep in mind that no calorie formula is perfect.

My best advice would be to use the formula, but only as a benchmark.

You need to evaluate your progress every week to see if your progress is headed in the right direction.

So if you’re 160 pounds and trying to build muscle, you should be start by eating about 2560 calories per day (160 * 16).

But if after 2 weeks you don’t notice any changes in your physique, then you need to adjust and bump up calories by a couple hundred. Eventually you will gain weight.

Same goes for fat loss.

For example, if you are 200 pounds and trying to lose fat, you should start by eating around 2400 calories per day (200 *12).

But if after 2 weeks the scale doesn’t go down at all or you don’t notice any changes in your physiqie, then you might need to drop calories by a couple hundred.

What foods should you eat?

I really don’t care.

I’m not one of those guys who says you MUST eat this or that in order to see results.

Anyone who says that BTW is fucking liar.

What you should focus on instead is eat nutrient dense whole foods.

If you need help picking exact foods, think 1-ingredient foods – foods that only have one ingredient.

How many ingredients are in chicken? One. just fucking chicken.

How many ingredients are in an apple? One. It’s just an apple.

How many ingredients are in an Oreo? Like 10+ things I can’t even pronounce.

I’m not saying Oreos are bad.

You can’t still eat them, just don’t make them the cornerstone of your diet.

Supplements? I heard ya gotta take supplements to get jacked

Well whoever told you that can suck a d*ck because they are wrong.

Supplements are one of the last things you need to worry about if you want to get in shape.

They can help.

But they only do one thing – support an already strong workout and diet program.

So if you’re not consistent with your workouts….

If you’re not eating like crap every day…

Then there isn’t a single supplement in the world that can help you.

But I’m not saying ALL supplements are useless.

If you’re consistently training and eating healthy, then here are some supplments that might be worth taking depending on your situation and lifestyle:

[thrive_text_block color=”note” headline=”Supplements actually worth taking”]

High quality protein powder: This is where you want to stray away from the bargain bin. You can be cheap with generic supplements but protein powder is not a supplement you want to be cheap with. If you buy cheap protein powder, they tend to be filled with a lot of crap (i.e. stuff that’s not protein).

My recommended brand.

And when it comes to protein powders, you ONLY want protein.

Caffeine: I highly recommend people to take a simple caffeine pill or drink some coffee versus dropping money on a pre-workout supplements.

The brand I use.

The latter contains stuff that could potentially help but one of the main ingredients in pre-workout supplements is caffeine anyways. So if you can get 80% of the benefits at 80% of the cost, why not try it out first?

Creatine monohydrate: Probably the only “muscle building” supplement that works. Most guys who take it notice solid increase in strength which in turns helps build more muscle over time.

The recommended dose is 5g per day. If you do take it, make sure other supplements you’re taking don’t have it already.


Supplements to stay away from?

Pretty much anything that sounds too good to be true.

  • Fat burners of any kind (green tea, acai, any “berries”)
  • Mass Gainers
  • Testosterone boosters

Step #4 – Stay consistent

Yup this is the last step.

What you thought there would be more?


Truth is, transforming your body is a lot simpler than the media likes to portray.

Workout consistently, get stronger, eat more/less depending on your goals…

Do that consistently over a few years and bingo bango…you will look like Jason Momoa.

I know I know, that’s not sexy.

Where’s the “secret” fat loss hack to that lets you burn 32% more body fat?

Where’s the “one weird exercise” that promises to help you pack on 5 pounds of muscle in the next 2 weeks?

Well I’m sorry to burst your bubble, buddy.

That shit don’t exist.

If all that magic fitness woo woo stuff were truy real, every guy you knew would use it.

But in the end, it comes to consistency and hard work.

I know, it sucks 🙂

But that’s why only 1% of guys will ever look like Jason Momoa.

Will you join the 1%?

If you have any questions on the Jason Momoa workout, drop a comment below and I’ll answer as fast as I can.

16 Comments - Leave Your Thoughts

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  1. Nice routine Keith! Always coming up with good shit.

    I have a question about your opinion on full body routines; it seems that with most of your articles, you tend to be a huge fan of Upper/Lower setups (and for good reason I suppose, I like them as well). However, due to upcoming tightness of schedule I will typically have 3 days a week to lift, so I was looking at something like this:

    Workout A
    Squat 3×4-6
    Bench 3×4-6
    Weighted Chins 3×4-6
    Supinated Grip Pendlay Rows 3×6
    Face Pulls

    Workout B
    Squat 3×4-6
    Incline Bench 3×4-6
    Pendlay Row 3×6
    Weighted Dips 3×8
    Lateral Raises

  2. Hi Keith

    Is this similar to the henry cavill routine? I’ve been out of the gym for 6 months since my daughter was born and now im heading back in. I always start with the henry cavill workout as the results from it are quick.

    What do you think?

  3. I’m currently 140 and trying build muscle mass now. My body fat is at 12%. How often should I do cardio if I want to build muscle? And I did do the math 140×16 how long should I bulk up in calories? I’m looking for tips on how to get more toned in the abs and arms.

    1. technically, you dont need to do any cardio. I would do cardio to improve cardiovascular health more than anything, not to build muscle. As long as it’s not too intense, you can do it on your off days.

      1. Got it! How often should I be working on my abs? 2-3 times per week? If I hit above 15% in body fat is that a sign to stop bulking up?

  4. Women. I’m on a 500 cal diet 5’2” so I’m 155 need to lose 30more it’s no fat or sugar. Your recommendation

  5. Your 10-12 cals per lb of bodyweight for fatloss recommendation doesn’t take current body fat into account. There’s no way a 300lb guy should be eating 3000-3600 calories . He may lose some scale weight intially if he cleans up his diet but this most likely be water weight. In fact from what I have ready the time to be aggressive is when a person is very overweight due to body fat stores and the risk of muscle loss only really comes at the last 20lbs Mark where the deficit should then be small. Thoughts?

    1. if a guy is 300 lbs, i guarantee he’s eating more than 3000 cals per day on average. Yes, you’re also right, a 300 lb guy can be MUCH more aggressive in the beginning. The question is whether or not he can sustain that large deficit.

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