Fitness & Health



We all have seen celebrities transform their physiques for a certain role and without a doubt some of the bodies

that we see on the big screen are really remarkable. One actor who has been catching everyone with his beefed

up body has to be Jason Momoa. From playing Khal Drogo in Game of Thrones to Conan the Barbarian, and

recently playing Aquaman, Momoa has defi nitely showcased a desirable physique for many. So, if you have ever

wondered how he got trained to achieve his physique and get ripped for his roles, then we have just the thing

for you. This time around, we look into Momoa’s workout regimen and we have explained how his training

program works.

Jason Momoa uses a method that consists of high volume work to pack on lean muscle mass and shed fat at the

same time. With the tremendous volume that is incorporated in his workout, the intensity is set to only 60-

65% of 1RM. By training with a relatively light weight, he was able to use a (accumulatively) high rep count and

very little rest time between sets. Momoa’s training program is based around a system called AR-7, invented by

a guy called Eric Laciste. With the AR-7 principle, Momoa performs a total of 110 repetitions per exercise over

a series of giant sets and using an interesting, work to rest ratio.

We have further described how the program works, so let’s look into how you can achieve a physique like Jason



The workout program is based around a lower body and upper body split, spread out two times a week for 4 to 6 weeks. Sample split for a week would look something like this:

SUNDAY Lower Body
MONDAY Upper Body
FRIDAY Upper Body

On rest days, you can perform some kind of low intensity cardio like walking or a riding a bike for better conditioning. Active rest days will help with better recovery and fat loss.


For this program, you need to first estimate your one rep max (1RM) for the lifts and then use 60-65% of your 1RM for each of the exercises. If you are not being able to complete the repetitions in all of the phases then you should lower the intensity and maybe start with 50- 55% of your 1RM.


Both the lower and upper body split workout consist of 4 exercises each (A, B, C, D). Each exercise is to be performed for a total 110 repetitions before moving onto the next; 440 repetitions for the whole program.

  • Exercise A – 110reps
  • Exercise B – 110reps
  • Exercise C – 110reps
  • Exercise D – 110reps
  • TOTAL – 440reps


Each exercise is to be performed in 3 phases consisting of 7, 6 and 5 sets respectively with 7, 6 and 5 reps.

  • PHASE ONE will consist of 7 sets x 7 repetitions, (49 reps total)
  • PHASE TWO will consist of 6 sets x 6 repetitions, (36 reps total)
  • PHASE THREE will consist of 5 sets x 5 repetitions. (25 reps total)
  • TOTAL REPS = 110

Rest no more than 15 seconds in between the sets, and rest only 60-90 seconds between the phases. So a sample exercise for the program would look like:

Exercise Phase 1 Rest Phase 2 Rest Phase 3 Rest
A/B/C/D 7 Sets x7 Reps 60-90secs 6 Sets x6 Reps 60-90secs 6 Sets x6 Reps 60-90secs


Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secshanging-leg-raise-setHANGING LEG RAISES

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secslunges-setLUNGES

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secsweighted-calf-setWEIGHTED CALF

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secs

bench-press-setBENCH PRESS

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secspull-ups-setPULL UPS

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secsbumbell-shoulder-press-setDUMBBELL SHOULDER PRESS

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90secsEZ-bar-biceps-curl-setEZ BAR BICEPS CURL

Sets: 7, 6, 5 // Reps 7, 6, 5// Rest: 60 to 90 secs



PHOTOS by Gaurav Xhompate Sunuwar

WORDS by Prashant Manandhar


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