Jason Momoa Aquaman Workout 2017

Jason Momoa Aquaman Workout 2017


Jason Momoa’s workout for Aquaman is nothing but supreme.

Jason Momoa the newest superhero in the DC universe, shows that while his powers may be mocked, needs to have a fully developed next to superman and batman

Now standing at an overpowering 6’ 4” and weighing in from 210- 230 Jason Momoa is an already big and dominant looking man.

Jason Momoa, 32-years old, and best known as Khal Drogo from Game of Thrones, Ronon Dex in Stargate Atlantis, a Conan the Barbarian,  and now Aquaman has been called upon in the DC universe. How did he get to Aquaman physique status, while he trained with Gym Jones, who trained Superman as well, this is a workout that will build and sculpt the body he attained, even if you aren’t 6’4”! Here is how to get it.




Leanness Prevails with the Aquaman Workout

Now the big man Jason Momoa standing at 6 feet 4 inches and weighing in over 200 lbs is not out of shape here but he is holding on to a higher level of bodyfat.


Now most people think weighing more is what makes you look the best. People tend to chase numbers on the scale. Such as “I just want to get to 180 lbs” but this approach is just all wrong. You do need to gain weight if you are lacking muscle, but not aimlessly while putting on huge bouts of fat.

How Jason attains his physique is the development of strength, muscle, and its revealed through his leanness. Training adequately for size and density while watching his caloric intake is what creates this superhero physique of Jason Momoa.

The picture above is Jason Momoa standing in at what looks to be around 230 lbs. You can see he is supremely developed already but lacking definition. Some areas of the internet purport how he transformed was to gain 25 lbs of muscle for the role.


That is physically impossible. He is already largely developed. It would take multiple years to add on 25 lbs of more muscle.  He may have gained 8-10lbs of lean, dense muscle. Strategically placed in certain areas. My estimations is that he lost 10-15 lbs of fat while putting on 8-10 lbs of muscle. Putting him around 210 – 220.

He does not look bad what so ever in the above photo.  But he does not look chiseled as Aquaman should. Now I can guarantee that Jason has a large amount of muscle already on his frame, in the previous photo, that accounts for most of his Aquaman workout and physique. He just needed to train a little bit more with pump work and dial in his nutrition to lose fat.



Here we can see him at a lean, mean, underwater machine.

He is much leaner and his muscle looks much more dense.

Now how do you achieve this?

Structure, consistency, and a plan to gain muscle as well as getting lean.


How much leanness do you need?

Jason Momoa here is about 7-8% body fat. Which is achievable with some focus, consistency, dialing in nutrition, and diligent but smart training.



Many of you are probably thinking what is the ideal body fat percentage for a great looking physique. 6-10% body fat for maximum aesthetics. Let’s break them down:


Cut – 9-10% body fat


9-10% body fat percentage will make you look fit. 70% of the population over the age of 25 is considered overweight. That is a real statistic.

So in comparison no matter what this is healthy, ideal, and  is a good looking level of leanness. You will look full in clothes and be noticeably great shape. You face and body will lean out and look sharper.


Over 10% body fat and a lot of your muscle will be kind of blurred from fat. The quickest way to look amazing is to get your body fat to 10% or less. Many men are around 12-15% body fat region but look incredibly bulky with a good amount of muscle.



 Chiseled – 8% Body Fat

8% body fat is really  the area you want to reach to get a chiseled and defined superhero look similar to Jason Momoa for Aquaman. Your abs will be fully visible and muscle definition will pop. You have to have a strong core once this leanness is achieved as well so the hard work you have committed is revealed.

Incorporate 4Everlean’s training three days per week and hitting a good balance of food. The smart training, and coaxing the body into this state, not redlining it makes it much easier for you to hold onto this % for much longer. You can easily achieve this look for a longer amount of time than starving yourself and only holding onto those bodyfat levels for a few days.


Shredded – 6-7% body fat


Getting to 6-7% body fat is where on video Jason Momoa may drop body fat for when he is going to reveal his body on screen. It’s very low and most certainly not somewhere that you want to be all year round. As well, testosterone, strength output and muscle building potential may be inhibited. For crucial scenes he may drop his calories lower to get to this level but it isn’t throughout the whole film.


Below 6% body fat is not ideal or healthy and it looks preposterous. Striations and veins popping is for bragging rights for men, not to impress anyone else.





This is a common question and it depends. It depends where someone is from baseline. Someone is 20% body fat and they want to get down to 10% body fat. So next you have to assess how much fat do they have to lose. Well let’s say they are 200 lbs.


That’s about 2 lbs of fat loss each 1% . If 1 % represents 2 lbs. And you have to drop to 10% that would be 20 lbs. So if you maintained muscle, and 20 lbs of fat you would be at 10% body fat at 180 lbs.


If you’re 145 lbs, to drop 1% body fat, you’d have to drop 1.45 lbs of fat. These are rough estimates, the most accurate way to measure body fat is with dexascans and caliper tests.  The average guy will drop 1% body fat with every 1-2lbs.




The Aquaman Workout for Jason Momoa

Firstly you need to assess the features of the body before you design what exercises and strategies you deploy. So lets assess his physique.

Firstly his key attributes are a well defined chest.

Adding muscle to the top part of the chest is going to make the most myopic modification. A big upper chest creates a manly and dominant look. The third exercises with the shorter rests on the upper body days allow for this full sarcoplasmic growth. 


Round Shoulders



Wide and well developed posterior chain and back.

Developing broad shoulders is based upon lat development. Building large Aquaman lats will invariably widen your torso, creating the sought after V taper. This makes a more weighty effect than adding muscle to your shoulders. Your shoulders are a smaller group of muscles and you are limited to how much muscle you can add to them. But your lats are the main and biggest muscle in your upper-body and have a large range for growth.





Here we see him using heavy weighted chin ups. A STAPLE inside 4EVERLEAN’s Workout

To get Aqua man like proportions you need to do a combination of pump and tension based protocols. Tension is inherently heavy weight training with long rest periods. This grows the actual muscle fibers. While simultaneously adding pump work to increase fluid (sarcoplasmic growth) to the muscles.







Incline Bench Press TOTAL 4 SETS:

2 sets x 6-8 reps + 2 sets x 8-10 reps

3 mins rest between sets


Seated Cable Rows TOTAL 4 SETs

2 sets x 6-8 reps + 2 sets x 8-10 reps

3 mins rest between sets


Flat DB Bench Press TOTAL 4 SETS

12, 10, 8, 6 (30-45 seconds rest between sets)


Seated incline dumbbell curls 3 SETS TOTAL

6-8 reps (2-3 mintues minutes rest between sets)


Tricep Pushdowns 3 SETS TOTAL

8-12 reps (2 minutes rest between sets)


DB Lateral Raises: 5 sets – 15, 12, 10, 8 + 12-15 (30 seconds rest between sets)







Barbell Squats: 3 sets x 6-8 reps (3 mins rest)


Romanian Deadlifts: 3 sets x 8-10 reps (2 mins rest)


Lunges: 3 SETS TOTAL

10-15 reps (1-2 minutes  rest)


Calf Raises: 3 sets x 15 -20 reps (60 seconds rest)


Hanging Leg Raises (feet extended if possible: 3 SETS TOTAL

10-15 reps (60-90 seconds rest)


Abs Wheel Roll outs: 3 SETS TOTAL

10-15 reps (60-90 seconds rest)







Standing Barbell Press 4 SETS TOTAL

2 sets x 6-8 reps

2 sets x 8-10 reps (3 mins rest between sets)


Weighted Pull ups 4 SETS TOTAL

2 sets x 6-8 reps

2 sets x 8-10 reps (3 mins rest between sets)


Incline DB Bench: 4 SETS TOTAL

12, 10, 8, 6 reps (30-45 seconds rest between sets)


Standing barbell curl 3 SETS TOTAL

6-8 reps (2-3 minutes rest between sets)


Body weight dips 3 SETS TOTAL

8-12 reps (1-2 minutes rest between sets)


Lateral Raises: 5 sets TOTAL

15, 12, 10, 8 + 12-15 reps (30 seconds rest between sets)




  • You will be doing the same amount of weight on lateral raises but you after finishing the fourth set of 8 reps you will drop the amount of weight and perform a 5th set for 12-15 reps.

  • IT IS CRUCIAL with this workout you are making sure you are tracking/logging the workouts and attempting to set personal records each week by performing more reps or increasing the weight lifted even  by small increments.

  • Training just 3 workouts each week will allow you to recover and gain strength much faster. The result will be gaining much more size and response to training. These breaks in between allow absolute full recovery so you can push intensely the next and following workout.

Jason Momoa Aquaman Diet

He is well developed and lean. If you want to get to Aquaman proportions you are going to need to do some serious overhaul on your diet if you’re starting from scratch.

Firstly if you need to build muscle you need to be adequately eating enough calories to sustain your workouts to gain strength on the main lifts of the session.

That means high protein, moderate carb, moderate fat. Do not reduce any of these 3.

If you are wanting to lose fat to reveal the developed muscle you need to keep the same principles of High protein, carb, and fats but remain in a calorie deficit. But not too big of one. Focus on obtaining the nutrients from food sources you like but are inherently healthy. It is okay to eat “unhealthy” foods, they just tend to leave you feel less full, which can lead to cravings. Jason always is drinking Guinness but he also states he’s eating leafy vegetables and lean cuts of fish. Jason’s “seagan” status allows him to get a large quantity of protein with keep fats moderate. With Jason’s stature and caloric burn he can afford to drink because he simply requires so many calories, you can drink alcohol but do so with moderation, just don’t end up ruining your cut drinking Guinness like a fish.



Want the FREE download of the Aquaman Workout for Jason Momoa?

Want a FULL STEP BY STEP training and diet program that will build you this athletic physique with no guesswork. Check out our superhero inspired programs!!


If you want to lift heavier don’t to check out these kick-ass Captain America Shield Barbell Plates!

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