Jason Momoa Workout and Diet

Actor, Model
Born: 1979

Born in Hawaii but raised in Iowa, he was discovered by an international fashion designer while in college, which changed the course of his life. He won Hawaii’s Model of the Year award in 1999 and soon found acting gigs on tv shows like Baywatch Hawaii, Stargate: Atlantis, and Game of Thrones, as well as movies including Conan the Barbarian, Aquaman, and Road to Paloma which he directed and co-wrote. He got involved in a bar fight which resulted in needing 140 stitches in his face, but the scar only added to his character appeal. He is married to actress Lisa Bonet and has 2 children. He is 6 feet 5 inches tall and weighs 225lbs.

Known For:

Jason Momoa’s Diet


Momoa’s diet is keto-esque, meaning heavy on lean meat, fish in particular, and leafy greens. When he needs to bulk up, pro-tein can go very high, 250+g per day.While he generally avoids sugar and processed foods, Momoa saves calories for beer.

Estimated Macros

  • Low Carbs 20% 20%
  • Low-Medium Fat 30% 30%
  • Mid-High Protein 60% 60%

Diet Details


The Wild Man’s Diet

Momoa eats primarily fish and leafy greens.


Protein Power

When he’s training for a role where he needs to be bulky, he may consume very high protein.


Balanced Life

Momoa eats clean and stays active. His food choices are mostly healthy, leaving space for his beloved beer.


Momoa’s Vices

Guinness, cigars and apple pie.

What to Eat






Lean meat


Peanut butter








Coffee (pre-workout)


Boiled Chicken Breast

What to Avoid




Soft drinks


Processed foods


Hydrogenated fats


Artificial ingredients






Momoa on diet

‘Just eat my meat, drink my Guinness and lift some heavy weights. Train hard, train hard, train hard.’


Momoa on balancing health and enjoyment

‘I’ve always been about healthy living…apart from the fact that I love a good beer and cigar.’


Momoa on carbs

‘I love carbs, but denial is good training for the mind.’


Momoa on beer

‘I prefer to eat as much lean meat and green veggies as possible and save the calories for Guinness.’


Momoa on a strict diet

‘After finishing a one-month cleanse, I had a giant bowl of pasta and I swear it was like heroin.’

Jason Momoa’s Workout Routine

Weekly Routine

Inspired by Nature

Momoa’s routine is varied and even fun. He loves to exercise outside. Climbing, hill sprints, surfing, skateboarding, boxing, they all give him time to think, focus and start his day off right.

Cardio Is King

The most important muscle is your heart, Momoa says. That’s why he likes to get it pumping early in the day. He often gets up at 5 a.m. to exercise so he has time to himself before his kids wake up.

Serious Work Ethic

Even though Momoa has definitely hit the genetic lottery, he never lifted weights before being picked to play Conan. He packed on 25 lbs. of muscle in a short amount of time for the role.

Mix It Up

Momoa is always doing something different, from skateboard-ing to swimming to rock climbing, he never gets bored.

Lift It Up

Lifting weights was hard for him at first because he prefers to exercise outdoors. He uses the Accelerated Results 7 (AR7) plan designed by his trainer.

Exercise Style


Full body workout

4-5 days per week

Load: 65% of 1RM (one rep max) for each exercise

Sets & Reps: Circuit style. When you finish the sets and reps for 1 exercise, you move on to the next until you finish.

  • Round 1: 7 sets of 7 reps with a 7 second rest between sets
  • Round 2: 6 sets of 6 reps with a 6 second rest between sets
  • Round 3: 5 sets of 5 reps with a 5 second rest Ebetween sets


  • Parallel Bar Dips
  • Overhand Grip Pull-Ups
  • Press-Ups
  • Barbell Back Squats

It may not seem like much but you will feel every muscle in your body.

Momoa has an even more intense AR 7 routine he follows when he needs to bulk up fast. Follow the same circuit style as listed above. Momoa focused on 1 body part each day, working his way up to 2-3 workouts per day.


Back Workout

Standard Pull-Up
Reverse Grip Pull-Up
Close Grip Pull-Up
Seated Pulley Rows
Barbell Reverse Grip Bent Over Rows


Chest Workout

Flat Bench Press
Incline Bench Press
Incline Dumbbell Press
Plate Push-Ups


Leg Workout

Body Weight Squat
Stiff-Legged Dead Lifts
Rear Squat
Body Weight Jump Squat


Core Workout

Medicine Ball Slam
Kettlebell Swings
Leap Frogs
40-yard Sprints


Arm Workout

Barbell Military Press
Dumbbell Biceps Curls
Dumbbell Triceps Extension
Body Weight Dips
Diamond Push-ups


Momoa on keeping things fresh

‘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[…]’


Momoa on hitting the gym

‘I’m not a big fan of just doing weights. Anything more physical is infinitely better.’

Jason Momoa’s Lifestyle

Rest Is Key

Momoa says that good sleep is an essential part of a healthy body. Be sure to get ample rest so you’re always fresh.

Be Like Buddha

Momoa is a practicing Buddhist who meditates daily.

Down With Screens

Despite (or because of) earning their living through screens both big and small, Momoa and his wife say they do their best to keep their kids away from screens and media.

Not A Meathead

Momoa’s talents don’t just lie in keeping himself ripped; he’s got plenty going inside his head. He studied marine & wildlife biology in college and says he enjoys reading.


Momoa on family

‘I’m very thankful for my family. They keep me in the sky but they also keep me grounded.’


Momoa on success

‘You got to go out and do it for yourself.’


Momoa on focus

‘I’m kind of ADD in the sense where if I start liking something, I’ll just learn it to the absolute max.’


Momoa on books

‘I’m one of those freaky people who actually reads.’

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