Furious 7: Fitness secrets of Vin Diesel, Jason Statham and Dwayne ‘The Rock’ Johnson


Fans of action movies have a great weekend to look forward to with Furious 7 releasing. Even though the movie is about cars and races, it features some of the most ripped actors in Hollywood. Here’s taking a look at the fitness regimes of the three biggest actors in the movie – Vin Diesel, Jason Statham and Dwayne ‘The Rock’ Johnson.

Vin Diesel’s fitness secrets


Diesel’s dedication to fitness is not just to look great and ripped. He is also one of the most athletic actors around and can pull off impossible calisthenic exercises like ‘the human flag.’

He was a bouncer before entering Hollywood, and the profession demanded him to stay fit. In an interview with Men’s Health, Diesel said, ‘When I was younger I was trying to gain as much weight as possible. Now I focus on each body part to define it. I shock the muscle with two sets of power lifting and then go into higher-rep sets afterwards.’ Here is Diesel’s fitness regime here:

The Vin Diesel Workout

According to Hollywood Celebrity Workouts, he does weight lifting on alternate days which involves different body parts:

First he warm-ups on treadmill by doing a light jog for 5 minutes to get the blood flowing.

Monday (Chest and shoulders)

  • Barbell or dumbbell bench press – 4 sets X 5-6 reps
  • Incline dumbbell fly(no more than 30 degree angle) – 3 sets X 10-12 reps
  • Regular push ups – 2 sets X failure*
  • Dumbbell shoulder press – 3 sets X 6 reps
  • Upright row – 3 sets X 8 reps
  • Side lateral dumbbell raise – 3 sets X 10-12 reps

*Training to failure refers to doing as many reps of an exercise as humanly possible until the muscles can’t take it anymore and even a single rep is not possible.

Wednesday (back)

  • Deadlift – 3 sets X 5 reps
  • Wide grip cable row – 3 sets X 8 reps
  • Bent over dumbbell row – 3 sets X 10 reps
  • Pull ups – 4 sets X failure

Friday (arms and legs)

  • Incline dumbbell curl – 3 sets X 8 reps
  • Standing hammer curl – 3 sets X 10-12 reps
  • Triceps rope extension – 3 sets X 8 reps
  • Close grip push ups – 2 sets X failure
  • Leg press – 3 sets X 10 reps
  • Lunges – 2 sets X 8 reps(per leg)
  • Standing calf raise – 2 sets X 13 reps

We can see that Diesel’s regime consists of old school techniques which includes weight training on alternate days and cardio exercises like swimming and biking and also yoga and Pilates on the other days.

Jason Statham’s fitness secrets


Statham is another action hero who has left no stone unturned when it comes to fitness. He works out six days a week and consumes no more than 2,000 calories a day, spread over six meals.

In an interview with Men’s Health, Statham said, ‘I am someone who believes in attitude. Some people just don’t have that desire, and they need a good kick in the ass. Look, you’ve come to train here, let’s f–king train! Your body’s like a piece of dynamite. You can tap it with a pencil all day, but you’ll never make it explode. You hit it once with a hammer, bang! Get serious, do 40 hard minutes, not an hour and a half of nonsense. It’s so much more rewarding.’ Here is the full Jason Statham workout regimen.

His workout plan

Jason Statham works out six days a week and uses his Sundays to train at a stunt director’s studio. Saturdays are usually when he does a four hour long trail in the Hollywood Hills.

Warm up (10 minutes)

His workout plan includes shadow boxing to warm up his back and shoulders, which is followed by lunges and stretching for the legs. The next set includes five, three-minute rounds of punching (using a kick pad) and then hitting a heavy punching bag for three rounds. He sometimes alternates his workouts by using a speed bag instead of a punching bag.

After this, he uses his body weight to work up a sweat. According toMen’s Health Jason Statham says he skips, does squat thrusts, burpees, star jumps, pushups, tuck jumps and stepups. ‘The key is explosive execution. If I’m doing a pushup, I go down slowly and, bang, push up.’ he adds. He also uses the rowing machine to help him warm up.


The workout

Jason’s workout is spread out into three phases, out of which the first phase is his warm up. Here are the other two phases of his explosive workout.

Stage 2: The second stage is of medium intensity and is meant to prepare his body for the onslaught of the third phase of this workout. Also, he makes sure that there is always variety in the workouts he does and therefore may choose to do any one of the following:

  • Front squats, deadlifts or the power clean. These are mainly CrossFit exercises and are supposed to be done using heavy weights. He makes sure he does not do more than five reps.
  • Carrying exercises using either a kettle bell or sandbags.
  • This is followed by kettlebell exercises and throws with the medicine ball.

Stage 3: This phase comprises of interval training and according to Statham is the most brutal and final stage. ‘It blows every gasket. You’re crying for air. It readlines the heart into oblivion.’ says Statham in his interview with Men’s Health.

In this stage it is essential that you maintain variety. Which means you either do different exercises or do one exercises in an interval structure. You can pick any six to make a circuit. The exercises he does are medicine ball slam, towel pullup, hanging leg raise, pullup, dumbbell jump squat, spiderman pushup, farmer’s walk, barbell front squat, rope handle cable row or the dumbbell stepup.

Statham does one six-exercise circuit five times. If you are just starting out, it is essential you rest for as long as you need between exercises, and know when to stop. Also, if you don’t have all the equipment to do these exercises, you can use six basic exercises that do not require any equipment.

Dwayne ‘The Rock’ Johnson’s fitness regime

The WWE star that we all loved, Dwayne ‘The Rock’ Johnson’s fitness regime is as intimidating as his stare and physique. To get in shape for Hercules, The Rock trained six days a week with two days devoted to his legs.

‘I work out for about 90 minutes or maybe an hour and 45 minutes. When I hit the gym, I’m coming! I train hard, I come to kick ass—clanging and banging,’ The Rock was quoted as saying by train-mag.com.



Jog for 10 minute on the football field in the unforgiving Miami sun, a normal sun is OK too. Start these internal- and external-rotation exercises with five-pound dumbbells.

Seated Dumbbell Overhead Press 3-5 10-15
Dumbbell or Barbell Front Raise 3-4 10-15
Lateral Raise 3-4 10-15
Bent-Over Lateral Raise or Reverse Pec-Deck Flye 3-4 10-15
Lateral Raise 3-4 20-25
Barbell Shrug 3-4 8-10
Heavy Dumbbell Shrug 3-4 10-12 (No drop set)

We hope that after reading the fitness regimes of these actors, you are inspired to get more ripped and fitter.


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