In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. In this post we’re taking a look at Jason Momoa and his workout for the role of Aquaman.



Name: Joseph Jason Namakaeha Momoa

DOB: August, 1, 1979

Height: 6ft 4 inch/193cm

Weight: 230 lbs/104kg

Birthplace: Honolulu, Hawaii, United States

Age Of Transformation: 36/37


Workout Routine

  • Lift heavy-weights
  • Weighted pull-ups
  • Plenty of functional movement, even when using the machines Jason looks for ways to make it harder for himself, such as using one hand and unbalancing the body
  • Jason’s training is very natural, he claims that high tech gear and apparatus simply isn’t him
  • 5 main components of Jason’s workouts included squats, Shoulder Presses, Incline Bench Presses, Cable Crosses, Pull-Ups
  • Jason is a keen rock climber and included rock climbing in his routine
  • He used the same trainer that Henry Cavill used for his role as Superman (Mark Twight)


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  • High protein diet
  • Focus on lean meats like chicken breast
  • Regular 2 hour eating intervals so that he could maintain his size throughout
  • Jason apparently added 20lbs of muscle during his training

The Numbers

  • 8 months of training
  • 7 sets on each exercise with 7 reps
  • 30 second rests in-between sets
  • 2-3 hour workouts
  • 65% of 1 rep max each day
  • 1 day on 1 day off creating 3-4 workouts a week


Jason’s Advice

  • Focusing on a good balanced workout so that certain muscles don’t become overdeveloped and pull on other parts of the body. This has encouraged Jason to start stretching everyday
  • Make sure you’re stretched and have gone through all of the boring exercises first since you don’t want to pull anything and be out of action, especially when you get older
  • Hire a personal trainer
  • Get up early
  • Include a treat now and again otherwise it’ll drive your body insane, Jason used Guinness which is known to add bulk fast
  • “Pick a heavy weight and it will get you shredded and build a lot of muscle.” “You put on a lot of weight very quickly – and you also burn a lot of fat,” says Momoa.

Before & After Picture

jason momoa aquaman diet