Jason Momoa Workout & Diet: A Leaner, Meaner Conan the Barbarian

Jason Momoa in Conan the Barbarian

Jason Momoa Workout

Jason Momoa, 32-years old, and best known as Khal Drogo from Game of Thrones, Ronon Dex in Stargate Atlantis, and starring as the new Conan the Barbarian, Momoa has to workout hard to get in shape.  With all his muscular roles, you would think the Jason Momoa workout is something he has been perfecting for a long time. Clearly by looking at his physique, Jason Momoa must work out all the time, but the truth is that Momoa says:

Before the season starts, what I try to do is climb, get in shape, and ride a bike. Once we start rolling, everything dissipates so by the end of the year, I am all ugh. Until they come in and say, “Um, you are supposed to be the bulk of the show!” Then I would go to the gym.

Jason Momoa in Conan the BarbarianThis may sound strange to someone who has seen him lately, or what you would expect from someone cast to play a role like Conan.  Images of people like Arnold Schwarzenegger come to mind, not a Hawaiian surfer. But the character that he was going to play resembled a leaner, meaner Conan the Barbarian. Still, Jason Momoa had to workout hard in order to gain 25 pounds of muscle needed to fit the role.

Conan the BarbarianSo, how does a Hawaiian native get bulked fast? Especially someone who lists rock climbing, surfing, and skateboarding as his top 3 sports. Momoa resorted to something called Accelerated Results, or AR-7 workout. His personal trainer for Conan the Barbarian, Eric Laciste, says that:

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.

Conan the BarbarianAccelerated Results (Ar 7) was the key to Jason Momoa’s workout because, as the name implies, it gets you in shape fast. You can up to 2-3 workouts per day, and focus on 7,6,5 sets of each lift. Start by getting a series of workouts together then do 7 sets of of 7 reps, rest for 7 seconds between each set. Then do 6 sets of of 6 reps, and rest for 6 seconds between each set. Then do 5 sets of of 5 reps, and rest for 5 seconds between each set.

Rest 1-2 minutes, then move on to the next round. This workout is contrary to most weightlifting concepts because the routine utilizes heavy reps, low weight, and insufficient rest. It’s great because the soreness that you usually reach toward the end of your workout comes much faster. Therefore, you spend more time “feeling the burn” and pushing yourself toward muscle failure.

To get in shape for Conan the Barbarian and Khal Drogo in Game of Thrones, the Jason Momoa workout focuses on these exercises:

Jason Momoa Chest Workout: AR 7 Monday Routine

The Jason Momoa Chest Workout: AR 7 Monday Routine:

Do 3 rounds (also called a circuit), with 1-2 minutes of rest in between each round.

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Jason Momoa Back Workout: AR 7 Tuesday Routine

The Jason Momoa Back Workout: AR 7 Tuesday Routine

Do 3 rounds of each exercise, with 1-2 minutes of rest in between each round.

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Jason Momoa Leg Workout: AR7 Wednesday Routine

The Jason Momoa Leg Workout: AR7 Wednesday Routine:

Do 3 rounds of each exercise, with 1-2 minutes of rest in between each round.

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Jason Momoa Core Workout: AR7 Thursday Routine

The Jason Momoa Core Workout: AR7 Thursday Routine:

conan workout jason momoa accelerated results 7Do 3 rounds of each exercise, with 1-2 minutes of rest in between each round.

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Jason Momoa Arm Workout: AR7 Friday Routine

The Jason Momoa Arm Workout: AR7 Friday Routine:

Do 3 rounds (or circuits), with 1-2 minutes of rest in between each round.

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

After each workout, Jason Momoa would hit the treadmill. He says you have to hit it hard to get in the best shape. That was required of Momoa, when playing roles like Conan the Barbarian and Khal Drogo in Game of Thrones.

The craziest part about Accelerated Results (AR7) workouts is that you’re constantly moving from one exercise to the next. This may be tough to go in a crowded gym. The alternative would be to do each exercise, then move to the next. Only do it this way if you have to, as it is not what Accelerated Results (AR7) is all about.

This workout for Conan the Barbarian / Khal Drogo of Game of Thrones fame, seems easy at first. But, your muscles really start burning once you get deep into the 2nd circuit. Try it out, and you will see! Jason Momoa started out by doing a workout for each body a day. But, after the first few weeks, he was adding multiple workouts per day. When it was time to play Khal Drogo in Game of Thrones, Jason Momoa was doing 3 of the above workouts per day!

khal drogo game of thrones arms

Jason Momoa Diet

The Jason Momoa workout for Conan the Barbarian depended on a very strict, but crucial, diet.  Momoa’s diet for Conan the Barbarian training was protein intensive, and included eating a boiled chicken breast every 2 hours (up to 8 chickens/256 grams of protein a day). Jason Momoa told Men’s Health:

You need to eat big and lift big. But I prefer to eat as much lean meat and green veggies as possible and save the calories for Guinness. It keeps you sane. I love carbs but denial is good training for the mind. After finishing a one-month cleanse, I had a giant bowl of pasta and I swear it was like heroin.

Momoa also resorted to peanut butter when he needed energy. He cautions that this is an extreme way to eat, because he needed results fast. Getting into Conan the Barbarian shape was tough, but he says similar results can be achieved through eating a clean diet.

jason momoa workout conan the barbarianFor Conan the Barbarian, Jason Momoa says:

I wanted Conan to be like a big cat. I wanted to be strong but agile. They hunt and they eat. That’s why they’re big.

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18 COMMENTS

  1. hi I’m a fan from italy!!! I have a question…I can do the workout once a day? I must do it 3 times a day?
    however, this site is great!!!!!!!!!!! Bye Bye :D

  2. When you say he was doing 3 workouts per day in the end do you mean he was eventually doing chest workout 3 times a day or three different workouts in one day. Is it possible to workout that much day after day and not get over worked.

    • Jason Momoa worked his way up to doing 3 different workouts a day. This is a lot like circuit training, where you’re working multiple body parts. The idea behind working so many different body parts per day is that it burns more calories. If your body has to constantly repair muscle, you see results faster.

      It’s not overtraining if you work your way up to 3x per day. Start with just one body part. After a few weeks, add another. Eventually, build up to a 3rd when you’re not sore the next day (after 2). Also, a diet rich in the right macros will prevent you from being sore the next day. Last, the weight you use in this workout should not be heavy. Since you’re not using heavy weight, there is much less of a risk of being over worked.

  3. Hi,
    So just to clarify, you need to do 7,6 and 5 sets on each exercise in a workout?? and how many workouts to be done per day?

    thanks

    • Yes, I know it sounds like a lot. But, 7, then 6, then 5 sets of each exercise in a circuit. Because that's so many reps, I advise just doing one of those workouts per day. You could try to fit in 2, but due to the intensity of the workout, I wouldn't suggest it.

      You should aim for a weight that allows you to finish all the sets properly (which you won't really know the first time you try it). It starts to burn when you get into those final sets, so you know it's working!

  4. How long should you leave between working the same body part? He says he does 3 workouts a day but I'm guessing you will need at least a day for each body part to rest and repair.

    • There's no set-in-stone way to do high-volume training. Because they didn't have much time, Jason Momoa's trainer had him do 3 workouts a day. Try it, you may find it works well doing all 3 together.

      With AR3 training, there isn't as much need for rest. You're making the muscles longer (to increase definition), as much as you're bulking them up. Still, recovery is the key. Make sure to have protein in your system, before and after, your workout.

    • Yes, Jason Momoa used this workout get bigger. It helps with weight loss, too, as you’re constantly in a metabolic state. (But diet is more important than anything for weight loss).

      However, this isn’t the ideal workout for gaining strength. Research shows that 3-4 sets of 8 reps with ample rest between sets is the key to strength gains. This workout is all about quickly getting definition.

      • Ok thanks what workouts on the site could I do for wight loss +strength gains? I was thinking the Thor workout maybe?

        • Try the most popular: The Rock Workout, The Wolverine Workout and Joe Manganiello’s workouts. All 3 contain a lot of information on diet. At least check them out for that information. Yes, the Thor is a good one, too!

    • I couldn’t either. It takes time to build up. Eating carbs/protein 30 minutes before your workout helps with your stamina. I think I got 2/3 through at first, but you can get it all done with time. When it’s too hard, you can drop down in weights, or realize it will take time to build up your endurance.

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