Jason Momoa a.k.a. AQUA MAN  , born on August 1st 1979 in Honolulu , Hawaii , U.S. fit the role of Aqua Man perfectly with his phenomenal physique he built .

He has a genetically gifted physique structure of a Greek god with an astonishing height of 193 cm (6′,4″) and weighs 234lbs (106Kg) despite the genetics he had to put in hours and hours of hard work to develop this physique .


Despite the gifted structure he had to put in a SOLID amount of work to pack on muscle mass to fit the role of AQUA MAN , who is supposed to be the guardian of  ATLANTIS and his physique should represent immense strength .



So what was AQUA MANS workout and diet  like ??

He had to focus on one gram of protein per pound of body weight . He would mainly get his protein from sources like chicken , fish and steak and he had to eat every two hours to provide his body energy so that he will not feel restless as Momoa was on a real tight schedule where he had to wake up at 5 am and workout and then starting working .


His workout had many compound exercises included making him functionally fit too . Jason had to dedicate 2 hours  a day  on all 6 days to get in a good workout ..

Since Aqua man reflects on lot of swimming , flexibility and action moves included , Jason had to incorporate and be the best at those things too . So his workout had a lot of rock climbing sessions ,  rope pulling , Tyre flipping and tons of swimming …

Alot of super sets , drop sets and giant sets were included in his workout . Trust me the intensity is on another level for Jason Momoa .

For all the exercises he would follow up to  3 sets of reps around the range of 8 – 12 .




Monday – Chest

  • Warm up – 5 minutes
  • Flat Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Flat dumbbell bench press
  • Incline dumbbell bench press
  • Dumbbell fly’s
  • Plate press

 Tuesday – Biceps and Abs

  • Warm up – 5 minutes
  • Barbell Curls
  • Hammer Curls
  • Alternate arm dumbbell curls
  • Preacher Curls
  • Close grip cable curls
  • One arm Cable curls/ Cable concentration curls
  • Over head cable curls
  • Hanging leg raise 15-15-10-10
  • Decline crunch 20-20-20
  • Standing cable wood chop 20-20-20

Wednesday – Cardio and Back

  • Cardio 20 min (walking, elliptical)
  • Pullups
  • Wide grip lat pull down
  • Cable row
  • Barbell row
  • Dumbbell row
  • Deadlift


Thursday- Shoulder

  • Warm up – 5 minutes
  • Barbell military press
  • Arnold press
  • Lateral raise
  • Front Raise
  • Bent Over Dumbbell Rear Delt Raise
  • Barbell Shrug
  • Dumbbell shrug
  • Cable upright row

Friday – Triceps and Abs

  • Warm up – 5 minutes
  • Close grip barbell bench press
  • Skull Crusher
  • Over head cable triceps extension
  • Cable triceps push down
  • One arm dumbbell extension
  • Reverse arm cable triceps push down, One arm tricep Dumbbell Kickback
  • Barbell roll out on knees 20-20-20
  • Kneeling cable pull down 20-20-20
  • Bicycle crunch 20-20-20
  • Side Plank – 60 seconds each

Saturday – Cardio and Legs

  • Cardio – 20 min (walking, elliptical)
  • Leg Extension
  • Lying Leg Curls
  • Squat
  • Leg Press
  • Hack squat
  • Dumbbell Lunge
  • Seated Calf Raise
  • Standing Calf Raise





  1. I’d have to verify with you here. Which is not something I normally do! I take pleasure in studying a put up that will make individuals think. Additionally, thanks for allowing me to comment!

Leave a Reply

Your email address will not be published. Required fields are marked *