Jason Momoa's "Aquaman" Workout Routine (2017/2018 Physique Breakdown)

by Tanner Wideman November 17, 2017 2 Comments

Jason Momoa's "Aquaman" Workout Routine (2017/2018 Physique Breakdown)

Jason Momoa is quickly becoming a big star, both literally and figuratively. As his resume grows, his muscles seen to grow with it. Landing roles as impressive as his physique, Momoa has starred as Khal Drogo in Game of Thrones and as the superhero “Aquaman” in Batman v. Superman (2016),  Justice League (2017), and the self-titled Aquaman movie (set for release in 2018). And Momoa isn’t the dorky cartoon Aquaman you remember from your childhood, either. This Aquaman is super buff, badass, and anything but dorky. Jason Momoa has the sort of ripped body you would expect from an Atlantean superhero, and man is it is impressive.

Momoa also appeared in the iconic and demanding role of Conan the Barbarian in the 2011 movie remake. Cast as a lean and mean barbarian, Momoa had to get in crazy good shape in a short amount of time, especially since most of the film features him shirtless, showcasing his killer barbarian body.

At an impressive 6’4”, Jason Momoa generally weighs in at about 214 pounds. For his barbarian role in Conan, Momoa managed to get to 235 pounds, an impressive feat considering he had already built an intimidating physique for his warlord role as Khal Drogo in the HBO original series, Game of Thrones.

Momoa’s personal trainer Eric Laciste, says, “He had an athletic frame, but he needed to pack on 25 pounds of muscle in a month and a half - without getting injured. A lot of people thought we couldn’t do it.”

He appears to have packed on even more mass for his role as Aquaman, although no specific stats have been released. Let’s just say he looks the superhero part.

How Jason Momoa Built His "Aquaman"/ "Barbarian Body":

Good genetics may have given Jason Momoa an advantage when it comes to creating a savage, head-turning Aquaman body. However, he wasn’t born with a 50-inch chest, 34-inch waist, or 19-inch biceps. Those were built in the gym through sweat and hard work.

Attitude is everything. Through all the hard work, Momoa manages to keep a positive attitude which helps him stay focused and dedicated to putting in maximum effort. The actor’s attitude about his workouts is summed up perfectly with this Instagram post:

“Ready to crush it. Time to climb. Insane sessions. Pushed to my limits and then there’s always more, Mahalo. Pushing & getting ready to bleed for your art.”

So, how did Jason Momoa achieve the lean mass and chiseled definition of a badass barbarian and a superhero? The best method to creating a killer body is split routine resistance training. Incorporating complex exercises that hit every muscle group is the key to increasing the muscle size and functional strength necessary for barbarians and superheroes alike.

The Why Behind the Jason Momoa Workout:

Creating the type of functional strength and lean muscle mass Aquaman and a barbarian like Conan needs requires a specific workout format. Increasing total-body muscle mass and real-world strength requires using compound exercises. By utilizing compound exercises, you target several muscle groups simultaneously. This allows you to execute more work in less time, maximizing your efforts and creating a type of shortcut to the body you desire.

The most effective and efficient way to achieve a badass superhero physique like Jason Momoa’s is through use of supersets. Supersets stack one exercise directly on top of another without any rest in between. By eliminating a rest period, you demand more out of your body. The higher demand on your body causes you to burn more calories. Also, the time under tension is increased, causing your muscles to work harder. It’s an easy way to crank up the intensity knob on your workouts and speed up your results.

Jason Momoa, despite having the body of a barbarian warrior, is just a normal everyday guy. Not only is he focused on his movie career, but he has interviews, promotional appearances, plus a wife and kids he needs to balance with his fitness routine.

Maintaining a fitness routine during grueling hours of filming might actually be harder than fitting it into the typical 9 to 5 work schedule. In an interview, Momoa explained how his workout routine was extra grueling while filming Conan the Barbarian.

“Doing Conan, those were 15-hour days. You’re doing stunts all day long, and you have to wake up at 5 AM just to lift before filming. Same thing with Justice League. People think it’s easy.”

Because he is so busy, Momoa’s workouts need to deliver the maximum bang for the buck. Incorporating supersets into his workouts allows him to get more done in less time. And if supersets will work for Jason Momoa, they’ll work for you, too.

"Aquaman"/ "Barbarian" Workout Breakdown:

If you want to know exactly how to get a jaw-dropping body like Jason Momoa’s, check out the 100% FREE Physique Sculpting Quiz Here to receive custom training advice tailored specifically to you: https://survey.thebarbarianbody.com/quiz

Here is a quick breakdown of the workout you need to create your own barbarian body.

Monday - Pushing Muscles (Chest, Triceps, and Shoulders)

  • Incline Dumbbell Bench Press (4 x 5)
  • Seated Dumbbell Arnold Press (4 x 5)
  • Standing Cable Lateral Raises (3 x 15)
  • Standing Cable Pressdowns (3 x 15)

Wednesday - Lower Body (Quads, Hamstrings, Glutes)

  • Barbell Squats (4 x 5)
  • Walking Dumbbell Lunges (4 x 30ft.)
  • Machine Leg Curls (3 x 10)
  • Kettle Bell Swings (3 x 20secs.)

Friday - Pulling Muscles (Back, Biceps, and Traps)

  • Barbell Rows (4 x 5)
  • Cable Lat Pull Downs (4 x 8)
  • Dumbbell Preacher Curls (3 x 15)
  • Dumbbell Farmer's Walks (4 x 30ft.)

Here's a look at the before/after results one of my followers was able to achieve by applying the same above principles!

Interested in making a transformation like the one above?

Click HERE to try my 100% FREE Physique Sculpting Quiz for custom advice tailored specifically to YOU: https://survey.thebarbarianbody.com/quiz

Ab Circuit and Cardio

One of the things that makes Jason Momoa’s body so amazing is his rock-solid washboard abs. There is a reason he enjoys walking around without a shirt on, and I’m betting those concrete abs are it. However, Momoa’s workouts don’t focus specifically on his abdominal and core muscles. Instead, he focuses more on total body movements that work his midsection while also working larger muscle groups.

Momoa also knows that burning fat is the key to unlocking his abs. It won’t matter if you have a six-pack of the most beautifully sculpted abdominal muscles on the face of planet, if they are covered in a layer of bulky fat, no one is going to see them. You have to get rid of the fat so your abs can shine.

Developing a super-defined midsection requires more than a workout regimen. First, lower your body fat percentage, and then the world will see all the hard work you’ve put into developing that head-turning midsection.

While you are working on shedding excess fat, you can still be working on creating attention-grabbing abs. Start with performing 50 sit-ups every single day, Monday through Sunday. Pick the same time to perform them so that you can create a habit. Discipline and repetition are what carve a six pack.

If you want to add an extra kick to your ab training, integrate 1 to 2 ab circuits of 3 to 4 exercises for 15 minutes each week. Do this and you’ll be well on your way to your own washboard waistline.

How to Get Jason Momoa’s Aquaman & Conan the Barbarian Body

The reason you can see every sculpted detail of Momoa’s impressive physique is because the guy is lean as Hell. To get that lean, you need to integrate some cardio into your workout routine. In interviews, Momoa lists rock climbing, surfing, and skateboarding as some of his favorite activities. This is proof that cardio doesn’t have to be boring hour-long sessions on a gym treadmill. Momoa proves that effective cardio can be fun.

The secret to a cardio routine that's easy to stick to is simple: just get outside and be active. Find something that you enjoy doing, and then work up a sweat doing it. Try kayaking or canoeing, hiking or rock climbing, basically anything that gets your muscles moving and your heart pumping. You want to boost your body’s calorie output to burn off that layer of fat hiding the muscle definition you’ve been working hard to create. Because when you are at a low body fat percentage and you pack on muscle, especially to your abs, it all shows big time.

In the world of bodybuilding, it is easy to become completely preoccupied with building more and more muscle. Many fitness buffs also become overly consumed with shedding fat. However, in fitness, as in life, it’s all about balance. Make sure you balance cardio and weight training activities. Momoa sums it up perfectly in an interview for Men’s Health.

“It’s very hard sometimes to just work out. It’s monotonous and you can get stuck in a rut. I get bored, so I do a lot more boxing, surfing, climbing – I do the things I love to do when I’m not training for a role. When I have to change my body type, then we just switch it up. Doing a lot more weights for size; a lot more cardio for definition.”

The cool thing about Momoa is he remains completely ripped in everyday life. He isn’t just packing on muscle mass for his big screen roles. He maintains his super-human look day-to-day, whether he’s hanging out with his family or surfing at the beach. While he isn’t walking around looking like a jacked-up bodybuilder, he still manages to look like a badass barbarian warrior while he is just being a normal guy.

The Jason Momoa "Aquaman"/ "Barbarian" Body Workout Q & A

Jason Momoa's Height, Weight, Age:

Age: 38 years old (born in 1979)

Height: 6'4"

Weight: 234lbs

What is the best way to reduce body fat and lean down?

Remember, it doesn’t matter how ripped you are, if your body is covered in a layer of spongy fat, no one will see it. While cardio is important to your body’s health, it shouldn’t be the focus of your fitness regimen.

Contrary to popular belief, excessive cardio workouts will not create a lean and defined body like Jason Momoa’s. Too much cardio will actually begin to breakdown the muscle tissue you’ve been working so hard to create during your weight training workouts.

Creating a chiseled barbarian physique requires a focus on nutrition, not boring hours on a treadmill. Eating the proper calorie and macronutrient (protein, fats and carbs) proportions is the key to enabling your body to burn fat while preserving (or increasing) muscle mass. For 100% FREE Custom training advice, check out my Physique Sculpting Quiz HERE: https://survey.thebarbarianbody.com/quiz


You 100% absolutely can! The only reason I showcase you a 3 day per week training schedule is because it's the exact system that I and 100's of my students follow to achieve incredible results, similar to Chris Hemsworth's.

Training 3 days per week allows the body sufficient time to repair, recover and grow from the previous workouts (instead of pummeling the muscles with more workouts, when the body is still hard at work attempting to re-build from last workout). This also allows you to absolutely CRUSH your workouts when you've provided your body with the ample time to recover too!

I've been able to develop my most muscular and powerful physique by allowing my body the time it needs to recover and repair from each workout.

Whereas most guys interrupt their rest periods, when the muscle is repairing and growing, with workouts that cause more muscle-trauma. Thus preventing their daily muscular growth potential.

What if I’m super skinny? How should I eat to build more muscle?

Jason Momoa started his journey to vengeful barbarian with a lean and athletic body. While he may not have been classified as “super skinny” he wasn’t superhero buff, either. However, even if you are starting this program as “super skinny”, that doesn’t mean you can’t create a superhero body.

To get a killer body like Jason Momoa’s, you need to consume enough calories to gain approximately a half pound of muscle each week. Eating “super-clean” 100% of the time isn’t necessary. Focus on hitting the right calorie intake while maintaining a good balance of proteins, fats and carbohydrates.

If you have trouble gaining weight, you need to eat more. If you find you’re gaining too much fat too fast, dial it back and eat less. If your goal is to bulk up, shoot for 16 calories per pound of body weight. If you find you’re gaining more than a half a pound per week, just adjust your eating, and reduce your daily caloric intake by about 200. If you find you aren’t gaining, increase what you are eating each day by about 200 calories.



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Tanner Wideman
Tanner Wideman


2 Responses


January 22, 2018

Great article. What should the rest times be for this workout? Also once you reach the target rep should you increase weight?

Hamilton Blair
Hamilton Blair

November 17, 2017

Hey Tanner, been trying to do exercises on YouTube. I am very interested in your program the only problem is I have some very bad back problems. 56 years old and this has decreased what I can do substantially. As a result I have put on about 20 lbs of fat. I don’t believe I can do squats or deadlifts. Have been following your floor exercises and most any lying or sitting positions. I truly miss the weight training. At 45 years old I had been going to the gym during lunch for 7 years, rarely missed a day. Started out weighing about 170 lbs. wanted to be able to bench my weight 10 times. Hit that goal rather quickly, at the end of 7 years I could bench 300 lbs, do 30 dips with a 45 lb weight on a belt. At 45 I was in the best shape of my life. I developed pancreatitis and after 21 days in the hospital I weighed 160 lbs. Never really recovered. I am limited as to what I can do but have been following your YouTube videos for about a month. Do you think I would be able to follow your program not doing certain routines? Really need to drop this weight without aggravating my back problems more than what they are now. Not looking at becoming Aquaman but would definitely like to look better than I do now. Enjoy your programs.

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