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This workout was used by actor Jason Momoa to build maximum muscle to play Khal Drogo in Game of Thrones. It incorporates five strength sessions per week using compound movements to target each major muscle group per session.
The Jason Momoa workout encompasses a circuit style of training emphasizing higher reps with lower weight. This allows you to amp up the intensity without creating too much wear on the joints. By focusing on different muscles each day, you allow the non-working muscles to fully recover between sessions.
Additionally, the exercises incorporate variety by using different equipment, including dumbbells, kettlebells, and bodyweight movements. By changing the stimulus, you will challenge your muscles and optimize engagement.
Read on to review the Jason Momoa workout routine with suggested exercises, training tips, and expected benefits.
The Workout Jason Momoa Used For Game Of Thrones
This article provides a detailed routine used by actor Jason Momoa to build muscle for the Game of Thrones television show. It involves circuit-style strength workouts to fatigue the muscles without super heavy weights. It is six weeks long with five sessions per week each focused on a specific muscle group:
- Day 1: Chest.
- Day 2: Back.
- Day 3: Legs.
- Day 4: Core.
- Day 5: Shoulders And Arms.
- Day 6: Rest.
- Day 7: Rest.
Jason Momoa Workout
As mentioned, the following routine is used by Game of Thrones star Jason Momoa to maximize muscle gain and build strength. It is six weeks long with five focused strength sessions each week.
It incorporates circuit training which was found to be effective at reducing fat mass while also increasing muscle mass. The workout starts with seven sets of seven reps and has seven seconds of rest between each set. Then, you follow this same sequence with the number six and then five with 1–2 minutes rest between each round.
This program is also referred to as the AR-7 program. It enables you to perform 2–3 workouts per day without overworking the joints since you aren’t using super heavy weights.
Below is a sample week of the Jason Momoa workout:
- Monday: Chest.
- Tuesday: Back.
- Wednesday: Legs.
- Thursday: Core.
- Friday: Shoulders And Arms.
- Saturday: Rest.
- Sunday: Rest.
Start with lower intensity and gradually advance as your body adapts. For example, Momoa started with just one workout per day per body part. After a few weeks, he increased to two and three workouts per day as he gained strength.
Day 1: Chest
Day one is a strength day focused on working the upper body muscles. It primarily focuses on the pectorals, or chest muscles, with secondary activation from the shoulders and triceps.
This day’s exercises resemble pushing movements and work the muscles that activate to move resistance away from you. They enhance the functional performance required during daily activities like pushing strollers or opening a heavy door.
Furthermore, the incline bench dumbbell press is one of the best dumbbell exercises for building upper body strength.
Exercise | Rounds | Reps | Rest (between sets) |
|---|---|---|---|
| Flat Bench Press | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Incline Bench Press | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Incline Bench Dumbbell Press | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Plate Push-Up | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Chest Dip | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Day 2: Back
Day two is another upper body strength workout with a primary focus on the latissimus dorsi, or lats. There is secondary activation from the biceps and shoulders. This day maximizes focus on muscles used during pulling movements helping to balance the push workout from day one.
Focusing on pulling movements will enhance performance in daily activities like lifting and pulling heavy objects towards you. Using proper form will also strengthen the core which is one of several chin-up benefits.
Exercise | Rounds | Reps | Rest (between sets) |
|---|---|---|---|
Medium-Grip Pull-Up | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Reverse-Grip Chin-Up | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Close-Grip Pull-Up | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Seated Pulley Row | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Reverse-Grip Barbell Bent-Over Row | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Day 3: Legs
Day three is all about the legs and targeting your lower body muscle groups. Specifically, this day maximizes focus on the hamstrings, glutes, and quadriceps. It incorporates multiple types of squats which are a foundational and highly effective lower-body exercise.
The squat works your body’s largest muscles which helps increase calorie burn due to its demands on aerobic metabolism. It is also very valuable for improving functional strength during activities involving climbing, running, walking, and even standing.
A study on muscle activation data analyzed the extent to which the back squat activated certain lower body muscles. The gluteus maximus was found to achieve a 62% activation rate at 90% of the maximum load for one rep. This shows how effectively the squat targets the glutes.
Exercise | Rounds | Reps | Rest (between sets) |
|---|---|---|---|
| Bodyweight Squat | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Stiff-Legged Deadlift | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Barbell Back Squat | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Bodyweight Jump Squat | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Day 4: Core
Day four is a core-focused session. These movements primarily target your rectus abdominis which is your frontal ab muscle and contributes to the well-known six-pack. They also work your obliques, which are your side abs.
A strong core is essential for maximizing full-body functional performance during all activities requiring trunk stabilization and rotation. By strengthening the core, you will also improve postural stability and tone your stomach.
The exercises below are extremely versatile and only require minimal equipment including a kettlebell and medicine ball. They will also help you achieve certain kettlebell benefits when performed using the proper technique.
Exercise | Rounds | Reps | Rest (between sets) |
|---|---|---|---|
| Medicine Ball Slam | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Kettlebell Swing | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Burpee | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Frog Jump | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| 40 Yard Sprint | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Day 5: Shoulders & Arms
Day five is your final workout of the week, primarily targeting the shoulders, biceps, and triceps. It incorporates both weighted movements like the barbell military press and bodyweight exercises like the pushup and dip.
This day uses both compound and isolated movements to increase the intensity while honing in on specific muscle groups. For example, the military press and diamond push-up work multiple muscles simultaneously for a compound approach. Alternatively, the dumbbell curl and tricep extension focus mainly on the primary movers to create a more isolated stimulus.
These movements are very effective together for a balanced upper-body session. They are also valuable components to an arms and shoulders workout.
Exercise | Rounds | Reps | Rest (between sets) |
|---|---|---|---|
| Barbell Military Press | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Bodyweight Dip | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Diamond Push-Up | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
| Dumbbell Curl | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Dumbbell Triceps Extension | 3 | 1st round: 7 sets of 7 reps, with 7 seconds rest 2nd round: 6 sets of 6 reps, with 6 seconds rest 3rd round: 5 sets of 5 reps, with 5 seconds rest | 1–2 minutes between rounds |
Benefits Of Training Like Jason Momoa
Below are some key benefits you can expect to achieve when you begin training like Jason Momoa.
Build Muscle Mass
Building muscle requires a systematic training approach using muscle hypertrophy to build mass. Hypertrophy requires a combination of increased volume, intensity, and mechanical stimulus through resistance training.
Our routine provides the necessary volume and intensity using compound and isolated movements to build intensity while encouraging muscle fatigue. Additionally, using a circuit approach was found to be effective at increasing muscle mass. By using intentional and controlled movements, you will increase target muscle activation and growth.
Increase Strength
Muscle strength is the ability of muscles to generate force against resistance. When performing these exercises for a certain duration or intensity, the body adapts to become stronger.
To continue adapting to exercise, you must incorporate progressive overload, or continuously increase the intensity and/or duration. This routine enhances muscular strength gradually by enabling you to increase the number of workouts per day as you progress.
Enhance Physique
Most fitness enthusiasts have a primary goal to sculpt and enhance their physique by reducing body fat. This typically requires a combination of exercise interventions through aerobic conditioning, strength training, and diet interventions.
As mentioned previously, the Jason Momoa workout plan incorporates strength training by using a circuit-style approach. This type of training is beneficial for both building muscle and reducing fat mass.
Furthermore, diet alterations like limiting refined carbohydrates while focusing on whole, nutritious foods can be supportive for reducing body fat. By combining these changes with our Jason Momoa workout plan, you can support your goals for enhancing your physique.
Expert Training Tips
Below are some recommended training tips to keep in mind when embarking on this program:
- Perform a dynamic warm-up before each session to activate the target muscles and raise the heart rate. Similarly, perform a cool-down at the end to bring the heart rate down and stretch the muscles to stimulate recovery.
- Start with a lower overall volume and intensity until you become accustomed to the workload. Begin with just one round and increase as you adapt.
- Concentrate on your breathing technique to enhance muscle activation and oxygen flow to the working muscles. Breathe in as you engage and contract the muscles and breathe out as you lengthen and extend them.
- Keep the weight relatively moderate without going super heavy to prevent overworking the joints. As this workout uses a circuit style, the intensity comes from higher reps and lighter weights.
- Schedule a cut-back week after completing this program to support muscle recovery before starting a new routine or increasing intensity. Aim to reduce training volume by 30%–50% and prioritize low-impact exercises like yoga, cycling, and walking to encourage recovery.
- Use slow and controlled movements and don’t rely on momentum to complete the exercises. This ensures proper form is maintained to reduce injury potential.
Conclusion
The Jason Momoa workout plan is well-structured to provide significant rewards. It follows a unique circuit approach using a variety of equipment to stimulate muscle fatigue while allowing ample recovery time. It targets all major muscle groups for a productive and balanced workout.
While there are a variety of programs you can follow for an effective strength workout, this one provides valuable benefits. It is recommended for anyone looking to increase their strength, build muscle mass, and burn fat to improve their physique.
Frequently Asked Questions
Jason Momoa used a tactical workout approach detailed above emphasizing high-repetition circuit training. This helped him build muscle and decrease body fat for a ripped, sculpted physique.
Yes, Jason Momoa performs a weightlifting routine using specific exercises that target one major muscle group each day. This allows for a balanced and comprehensive routine to support full body strength building.
Jason Momoa’s diet focuses on high quantities of fruits, veggies, and lean protein. He prioritizes whole, nutritious foods and avoids refined carbohydrates and simple sugars. His favorite protein sources include chicken, steak, and fish.
Jason Momoa weighs in at about 230–240 lbs. This amount fluctuates depending on his training routine and current role requirements.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Erin Lohrenz, MPH Certified Personal Trainer, Running Coach & Nutrition Specialist