Editor's note: Your November issue of Men's Health includes a letter on page 43 from a slightly miffed Jason Statham,

our October cover subject and one tough dude.

Jason -- er, Mr. Statham -- asked why we didnt list his entire workout in the October issue. Two reasons: It's a very intense workout, and it's a very long workout. So we did some editing.

But when Mr. Statham and his trainer, Logan Hood, offered a comprehensive version of his workout to run on MensHealth.com, we grabbed the chance. As you'll see, even this isn't an exhaustive account of his program, just a glimpse at one typical week. Good luck!

Fair warning: This workout was not designed for you. It was structured specifically for Jason Statham at a certain point in time to account for his goals, his lifestyle, and his conditioning level.

So, this is not Jason's training program, but rather a snapshot of one week in a much longer progression of training. Jason's regimen is continually manipulated to account for the many outside factors that can influence progress.

These factors include but are not limited to nutrition, sleep quality, recovery, career demands, and physical injuries. So consider the pages that follow to be a 7-day glimpse at Jason Statham's ever-evolving workout.

Day 1

Progression to 1RM The objective of this workout is to build pure strength in one of the most effective total-body lifts: the deadlift. To accomplish this, we have Jason work his way up to his one-repetition maximum (1RM) -- the heaviest weight he can lift one time. Before he begins, though, he completes a two-part warm-up session.

Warm-up (Part 1): Rowing. For this, Jason completes 10 minutes on the Concept 2 rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance on this day: 2,274 meters.)

Warm-up (Part 2): Pyramid Circuit. Directions: Do these three exercises as a circuit, performing one set of each in succession without resting. Use a "pyramid repetition structure" to the workout. Here's how: In your first round through the circuit, do one repetition of each movement. In each subsequent round, perform an additional repetition. So you'll do two repetitions of each exercise in round 2, three repetitions in round 3, and so on. Once you've completed five rounds, continue on, but reduce the repetitions you complete each round by one. So you'll do four repetitions in round 6, three repetitions in round 7, and so on, until you've worked your way down to one repetition. At this point, your warm-up is complete. 1. Pushup 2. Ring Pullups (These are classic pullups, but Jason uses gymnastic rings instead of the bar, and performs each repetition as quickly as possible while maintaining control and a full range of motion) 3. Bodyweight Squat

Workout: This involves just one exercise, the deadlift. Jason starts with a light weight -- about 35 percent of the amount of his 1RM -- and then slowly starts adding weight and reducing repetitions. As the weight becomes closer to his 1RM -which, for Jason, is more than twice his bodyweight -- his rest between sets increases to 3 minutes. This allows for nearly

complete recovery between lifts. Remember, these are the weights that Jason uses. They should be determined based on individual ability.

Reps 10 5 3 2 1 1 1 1 1

Weight 135 pounds 185 pounds 235 pounds 285 pounds 325 pounds 340 pounds 350 pounds 360 pounds 365 pounds

Rest 1 minute 2 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes 3 minutes

Cool-down: 10

minutes on the trampoline. Jason uses a full size 10x17 foot gymnastic trampoline for 10 minutes of freestyle aerial work. Jason has an Olympic diving background so hes doing fairly advanced movements here. In addition to fine-tuning motor skill the trampoline is supposed to be good for your lymphatic system and flushing toxins from your cells.

Lose fat faster, build bigger muscle, and last longer in bed! Day 2

Functional Circuit This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups.

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,238 meters.)

Warm-up (Part 2): Static Hold Circuit. Directions: Do these four exercises as a circuit. For each exercise, you'll hold a specific position for 30 seconds, and then have 10 seconds to change stations, before starting the next exercises. Do a total of four rounds.

1. Ring Dip Hold Hold yourself in the top position of a dip for the prescribed amount of time. Like the ring pullup, Jason performs this using gymnast rings instead of on a dip station that has parallel bars.

2. Kettlebell Farmer Hold Grab a pair of heavy kettlebells -- dumbbells will work in a pinch -- and let them hang arm's length at your sides.

3. L-Sit on Parallettes or dips bars Jason uses parallettes to perform this exercise but the L-sit can also be done on a dip station that has parallel bars. See these articles for a description of this device, how you can make your own, and a photos and a desription of how to perform the hold.

4. Bodyweight Squat Hold Lower yourself to the bottom position of a squat with your thighs parallel to the ground and hold.

Workout: This routine, called the "Big Five 55 Workout," is compliments of strength coach Dan John.

Here, Jason performs a circuit of 5 exercises, which he does a total of 10 times. There is no prescribed rest and ideally you move continuously from one exercise to the next while keeping the sets unbroken. Focus on going as fast as possible while maintaining form, full ROM, and control. The weights should be light enough to allow this.

You can run the stopwatch and race through this workout, but for better results and quality movement you should simply try to keep the momentum and flow through the exercises nonstop. He starts with 10 repetitions of each movement, and each time through, decreases the reps by 1. So he does 10 reps of all exercises in the first round, 9 in the second, 8 in the third, and so on, until he's doing just one repetition in each set. The result is that he completes a total of 55 repetitions of each exercise. Again, the weights below are the amount Jason used during this particular week.

1. Front Squat (95 pounds)

2. Pullups

3. Decline Parrallette Pushups Directions: Hands on the parrallettes, feet on a box so that they are approximately 1 foot higher than your hands. Do the prescribed number of pushups. Typically, because you're elevated on the parrallettes you can go much deeper in the bottom position and really push the ROM, although this is dependent on shoulder flexibility.

4. Power Cleans

5. Knees to Elbows Directions: Hanging from a pullup bar or from the rings at the half-cocked positon (elbows at a right angle) raise your knees until they touch your elbows. Lower them back down in a controlled fashion so you don't swing. Day 3

Interval Work This session is performed on a Concept 2 rower.

Warm-up: Rowing. Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,102 meters.)

Workout: To mimic Jason's interval workout, you'll do six intervals of 500 meters. Between each 500 meter "sprint," engage in active rest for 3 minutes. For this, you can get off the rower and get a drink of water but you must continue moving. Walking around will suffice.

Here's a look at Jason's times for reference: Sprint 1. 1:40.1 Sprint 2. 1:39.7 Sprint 3. 1:43.9 Sprint 4. 1:41.6 Sprint 5. 1:38.7 Sprint 6. 1:50.3

Cool-down: To

finish up, Jason performs a farmer carry for 500 meters with two 70-pound kettlebells. There is no set or time structure. Just carry the weight for 500m, get it done as quickly as possible. This tends to be a grip issue so that dictates any rest that must be taken.

Day 4

Set Work Here, Jason focuses on front squats, one of the best strengthening and total body conditioning exercises in existence.

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine and at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,095 meters.)

Warm-up (Part 2): Jason does 20 repetitions of bodyweight squats before moving on to the primary portion of the workout.

Workout: 5 sets of 5 repetitions of the front squat. In this workout, Jason used a load that was 105 percent of his bodyweight.

Jason's Front Squat Workout Reps 5 5 5 5 5 Weight 175 pounds 175 pounds 175 pounds 175 pounds 175 pounds Rest 90 seconds 90 seconds 90 seconds 90 seconds

Cool-down: Jason does 200 repetitions of the pushup, but he performs this workout using a "ladder" routine. We do this as partnered ladders of 1-5. So 13 ladders plus an extra 5 reps at the end. I do a pushup, he does a pushup, I do 2, he does 2, I do 3, he does 3, I do 4, he does 4, I do 5, he does 5. We've now each done 15 pushups and we immediately repeat the process starting at 1 again.

We do these quickly with the only rest being the time it takes for each other to do his pushups. If you wanted to do this alone, you could do 1 pushup and count "1 one thousand", do 2 pushups and count "1 one thousand, 2 one thousand", etc. This approach allows you to do a large volume of quality work (with small sets there is no reason the pushups aren't perfect and done explosively) without much, if any, residual muscle soreness. We also use this approach with pull-ups and knees-to-elbows. Not many folks finish their workout with 200 perfect pull-ups but this approach makes it doable Day 5

Cumulative Movements This workout is designed to be a metabolically demanding, training the entire body with exercises that work multiple muscle groups. The Cumulative Movement workout consists of only one trip through as opposed to a circuit workout in which you repeatedly cycle back through the same movements.

Warm-up (Part 1): Rowing. Just as in Day 1, Jason completes 10 minutes on the rowing machine at a pace that's less than 20 strokes per minute (SPM). (Jason's distance: 2,149 meters.)

Warm-up (Part 1): The bear crawl and crab walk. Alternate back and forth between the bear crawl for a distance of 15 meters and the crab walk for a distance of 15 meters. Repeat until you've done five 15-meter increments of each.

Workout: One round through a series of exercises. Direction: Do one set of each movement, completing all of the prescribed number of repetitions before moving on to the next exercise. Perform each exercise as quickly as possible while maintaining proper form and full range of motion. The stopwatch is running on this one so try to get through it as quickly as possible by minimizing rest.

Jason's Circuit Workout Exercise 7-meter Fat Rope Climbs Front Squats Ball Slams 15-meter Rope Pulls Bench Press Ball Slams Pullups Dips Ball Slams Resisted Fat Rope Pulls Smashes Reps Weight 5 5 5 10 10 10 15 15 15 20 20 Body 185 pounds 30 pounds 90 pounds 175 pounds 25 pounds Body Body 20 pounds

Jason's Time: 23:53

Day 6

Contextual Effort This can be any activity or sport that you enjoy doing. If this is of significant duration and intensity it should be considered as part of your training. In Jason's case the goal was to get outside and maintain an activity nonstop for over an hour to build some endurance (training the aerobic energy pathway).

Workout: 1 hour plus trail run in the mountains. Jason's time: 73 minutes.

Day 7 Rest Achieving a physique like that of Jason Statham is not an easy task and one needs to put in some serious effort in order to get such a body. It is essential to remember that any workout that people come to know from the suggestion of the strong men is not just about that particular workout and there is definitely more to it. The perfect physique of a person speaks a lot about the overall physical health of the person. To get a great body like that of the Jason Statham, it is important to follow a perfect diet plan that can complete nutrition balance. The circuit training workout program helps people to know more about the various workout options that can help them. This program also enables them to develop their own workout plan that suits their physical constitution. In the circuit training workout program, one performs all workouts one after the other and also without any breaks in between the workouts. Jason Statham before beginning this programs warms up for ten minutes on a rowing machine. People who do not own a rowing machine can always opt for jump rope for about ten minutes. EXERCISE Pull Ups Medicine Ball Slam Step Ups Hanging Knee Raises REPS SETS 8 20 20 20 5 5 5 5

Squats Burpees

20 20

5 5

Jason Statham also combines various movements during this training program. Some of them include Farmer Walk Rope Pulls, Snappers/Whip Smashes, Rope Climbs, Front Squats and Bear Crawl. And when it comes to the diet plan which plays a very important role, the following plan is an example for Jason Stathams plan: The list of strict nos includes refined sugar, flour, bread, pasta. Fruits juices and beer also has to be completely avoided. The dessert that he has everyday includes plain yoghurt with a fresh juice. He would make sure that he consumes 1.6 gallons of water every day. Also he would ensure that he has food in 6 small meals in order to spread out the permissible 2000 calories a day. The list of food items that are included in his meals are the vegetables, protein shakes, fish, nuts, lean meats and egg whites. This is a celebrity workout and diet review for actor Jason Statham by Brad Campbell After reviewing many other celebrity workout routines and being totally bummed by the generic, outdated and ridiculous excuses for workout plans they were using to get lean and sexy for the cameraI finally found one that is advanced fat loss approved.

Im talking about action movie bad ass, Jason Statham, who reportedly performed his own stunts and fight scenes in The Transporter, Crank, The Bank Job, War, Death Race and Snatch. If youve seen any of those adrenaline-filled flicks, Im sure you just gained massive respect for Jason Statham. Okay, now that you know about those two killer body transformation resources, lets take a look at the Jason Statham workout and diet plan that helped him to lose 17 lbs of fat in just 6 weeks

Jason Stathams Workout Routine: > You know its an effective workout regimen when the actor himself uses words such as: brutal, nauseating, nightmare and horrible to describe the training sessionsof course, all of these words were preceded by an f-bomb in the interview I was listening to. > Apparently, Statham trained with a former Navy Seal named Logan Hood, who concocted this comprehensive workout routine. They hit it hard 6 days per week for about 35 minutes per session and rested on Sundays. > Statham religiously followed two main principles: 1) every workout was at least slightly different from the previous one and 2) everything was recorded in detail, including weights used, times for active and recovery periods, etc. > Each workout consisted of 3 primary stages that progressively increased in suckiness: 1) a 10-minute warm-up using the Concept 2 Rowing Machine, which is easy on the joints, raises core temperature and prepares all muscle groups for the upcoming work ahead. 2) next is 10-minutes of moderate intensity work that is always varied and may include: medicine ball throws, kettlebell circuits, farmer walk type of exercises (carrying heavy shit while walking, like sandbags or dumbbells), circuit weight training or heavy compound strength training lifts. 3) the last phase is interval training, which again varies slightly every workout, but would look something like this: 8 pullups, 20 medicine ball slams, 20 weighted step-ups, 20 hanging knee raises, 20 barbell squats and 20 burpees. All 6 exercises are performed back-to-back without rest, until you complete each movement in the circuit. Rest briefly and repeat for up to 5 circuits total. My thoughts on Jason Stathams Workout:

FinallyI found a celebrity who followed a top notch workout routine to lose fat and get ripped. Im guessing his trainer was forced to give him a REAL workout, because he actually needed to lose 17 lbs of fat that had crept up on himas opposed to most celebs, who are already lean and tone to begin with and therefore can get away with using half-ass workout programs to look great (assuming their diet is dialed in). Jasons workout was super successful in sculpting his body because it was based around some outstanding fat loss principles. For example, his workouts were kept short and intense (unlike the marathon sessions we saw with other celebrities, such as Megan Foxs Workout or LL Cool Js Workout) to maximize the post-workout fat burning effects. Statham relied entirely on heavy, compound weight training, grueling circuits and intense intervals to pack on lean muscle mass and turn his body into a fat-melting machine. These strategies are on point with my advanced fat loss tips I discussed in this post: 7 Ways to Torch Body Fat Faster. Sweetnessnow that weve found a celebrity workout worth following, lets check out his diet plan Jason Stathams Diet Plan: > Jason credits his rapid weight loss success mainly to his strict diet plan, which ended up being around 2,000 calories per day. > He avoided refined sugars, flour, breads, pastas and booze like they were incurable STDs =) > Just like with his workout routine, Statham recorded everything he put into his mouth. This makes it literally impossible to screw it upand if he wasnt losing enough fat, itd be easy to figure out why. > He drank a boatload of water and consumed 6 small meals per day, focusing on the typical lean body foods, like egg whites, veggies, lean meats, whey protein shakes, raw nuts and fish. Desert would often include fat free yogurt with mixed fruit added for flavor.

My thoughts on Jason Stathams Diet Plan: Proven to be effective time and time again, the typical bodybuilders diet is definitely the safe way to go when youre serious about losing weight and/or adding lean muscle. Every single celeb Ive reviewed so far has reported following these exact guidelinesso do you think its a coincidence that they all look fantastic? I think not. Stathams diet plan is clearly going to be low enough in calories to create a caloric deficit, but high enough in protein to support muscle growththis is a key step in building a lean and tone body. Again, my only beef with this nutrition strategy is that it might be too consistent and a lil strict. Most of us would slip up after eating this clean for too long because we dont have million dollar movie deals providing us with crazy motivation levels. Also, theres a risk of entering starvation mode and slowing your fat loss progress, as the body becomes too accustomed to this lower caloric intake. I suggest eating clean and sensible like Statham does for 5 days out of the week (heres an example: Fat Loss Diet Plan) and then rewarding yourself and resetting your fat burning hormone and enzyme levels by taking one entire cheat day each week. Follow this cheat day up with a fasting day to round out the week and put your metabolism into overdrive.

I hope you enjoyed this review of Jason Stathams diet and workout routine you can definitely take away more from his style of training than you can from the other celebrities Ive posted about. Be sure to leave your thoughts in the comments section below. See ya on the flip side Your Coach, Brad Campbell