Jason Momoa’s Aquaman isn’t just a superhero—he’s a warrior-king. To play the ruler of Atlantis, Momoa had to build a massive, muscular, and battle-ready physique while maintaining agility, endurance, and explosive power for underwater action scenes.
Instead of a traditional bodybuilder routine, Momoa’s workouts were based on functional training, climbing, and high-intensity circuits. His trainer, Mark Twight (who also trained the cast of 300), designed a hybrid strength and endurance program to create a powerful yet athletic body.
Here’s everything you need to know about Jason Momoa’s Aquaman workout, diet, and supplement plan.
Jason Momoa’s Aquaman Training Philosophy
Momoa’s training focused on:
✅ Explosive strength for fight scenes
✅ High-volume circuits for endurance
✅ Bodyweight & climbing-based movements for agility
✅ Minimal rest times to build work capacity
Instead of traditional weightlifting, Momoa used bodyweight movements, kettlebells, and rock climbing to develop functional strength.
Jason Momoa’s Aquaman Workout Routine
Momoa trained six days per week, alternating strength, conditioning, and climbing. His workouts were fast-paced, high-rep, and explosive, designed to burn fat and build muscle at the same time.
Jason Momoa’s Aquaman Workout Plan
Day 1: Chest & Triceps (Volume Training)
- Bench Press – 5 sets x 5 reps
- Weighted Dips – 5 sets x 10 reps
- Incline Dumbbell Press – 4 sets x 12 reps
- Triceps Rope Pushdowns – 4 sets x 15 reps
- Bodyweight Dips – 3 sets to failure
Day 2: Back & Biceps (Climbing & Strength)
- Pull-Ups – 5 sets x 10 reps
- Deadlifts – 5 sets x 5 reps
- Bent-Over Rows – 4 sets x 12 reps
- Bicep Curls – 4 sets x 12 reps
- Rock Climbing/Grip Training – 30-45 minutes
Day 3: Legs & Explosive Power
- Front Squats – 5 sets x 8 reps
- Kettlebell Swings – 4 sets x 15 reps
- Bulgarian Split Squats – 4 sets x 12 reps per leg
- Box Jumps – 3 sets x 12 reps
- Sled Pushes – 4 sets x 20 meters
Day 4: Active Recovery & Surfing
- Swimming or Surfing – 45 minutes
- Yoga & Mobility Drills – 30 minutes
Day 5: Shoulders & Core
- Overhead Press – 5 sets x 5 reps
- Lateral Raises – 4 sets x 15 reps
- Kettlebell Windmills – 3 sets x 12 reps per side
- Plank Holds – 3 sets x 60 seconds
- Medicine Ball Slams – 3 sets x 15 reps
Day 6: Functional Training & Conditioning
- Kettlebell Circuits (Swings, Snatches, Cleans) – 5 rounds
- Battle Ropes – 3 rounds x 30 seconds
- Sledgehammer Slams – 3 rounds x 12 reps
- Jump Rope Intervals – 3 rounds x 60 seconds
Day 7: Rest & Recovery
Jason Momoa’s Aquaman Diet Plan
Momoa followed a high-protein, high-carb diet to fuel his workouts. He ate big but clean, prioritizing lean meats, vegetables, and whole foods.
Daily Meal Plan
Meal 1 (Breakfast):
- Eggs with avocado
- Oatmeal with honey
- Black coffee
Meal 2 (Mid-Morning Snack):
- Protein shake
- Almonds & fruit
Meal 3 (Lunch):
- Grilled chicken or fish
- Brown rice or quinoa
- Steamed vegetables
Meal 4 (Afternoon Snack):
- Greek yogurt with berries
- Handful of nuts
Meal 5 (Dinner):
- Grass-fed steak or salmon
- Roasted sweet potatoes
- Spinach & kale salad
Meal 6 (Pre-Bed Snack – Optional):
- Casein protein shake or cottage cheese
Jason Momoa’s Cheat Meal of Choice:
Momoa loves Guinness beer and pizza, but he kept them limited during training.
Jason Momoa’s Aquaman Supplements
To fuel his intense training, Momoa relied on natural and effective supplements:
💪 Whey Protein Isolate – Supports muscle recovery
🔥 BCAAs (Branched-Chain Amino Acids) – Reduces muscle soreness
⚡ Creatine Monohydrate – Improves strength & endurance
🥑 Omega-3s – Reduces inflammation & supports brain health
💊 Multivitamins – Covers micronutrient deficiencies
⚡ Pre-Workout (Minimal Caffeine) – Boosts energy for training
Jason Momoa’s Training Secrets
1️⃣ Minimal Rest Between Sets
Momoa kept rest times short (30-45 seconds) to maintain high intensity.
2️⃣ Rock Climbing for Grip & Core Strength
Instead of traditional pull-ups, he rock climbed to build grip, core stability, and back strength.
3️⃣ Functional & Explosive Movements
He avoided isolation exercises and focused on compound lifts, kettlebells, and bodyweight movements.
4️⃣ Hydration & Recovery
Momoa drank gallons of water, used ice baths, and prioritized stretching & mobility.
Final Thoughts
Jason Momoa’s Aquaman transformation wasn’t just about muscles—it was about building a warrior physique. His training combined strength, endurance, and functional movements, making him look like a real-life superhero.
Want to train like the King of Atlantis? Follow this plan and build an Aquaman-worthy body! 🌊💪
