Jason Momoa Workout and Diet for Conan

Jason Momoa has always been a big guy at 6foot 5inches and playing muscular warrior characters meant that the Hawaiian has had to stay in pretty good shape and look after his body. Momoa’s previous roles have included Ronon Dex in Stargate and more recently the undefeated warrior Khal Drogo in Game of Thrones, but his most recent outing as the legendary Conan the Barbarian meant that he had to pack on an extra 25 pounds of muscle to live up to the legendary name of Conan previously played by an in his prime Arnold Schwarzenegger.

Jason Momoa workout

This portrayal of Conan the Barbarian was envisioned from the original novels rather than the 1982 film which meant aswell as looking physically impressive Jason Momoa would need be able to move lighting quick like a skilled warrior, something that huge bodybuilding muscles was likely to impede.


Momoa had some pretty big muscle gains and athletic improvements to make in just 6 weeks and this was accomplished by an extremely intense and gruelling workout accompanied by a very high protein diet.


Intensity and Frequency – Click to Download the Full Jason Momoa Workout now

Jason Momoa adopted a workout which targeted less exercises but aimed to do more sets of reps with very little rest between sets and exercises, so that he would build muscle but stay agile and quick at the same time. If done correctly the Jason Momoa workout will last for approximately 30 minutes in which time you will have completed 330 repetitions of three different exercises.


The workout consists of two different series of exercises which can be completed on alternate days or following each other if you are feeling particularily dedicated, each series will last for 30 minutes and should be tackled in patterns of 7 then 6 then 5 sets and repetitions. Start with 7 sets of 7 repetitions of exercise 1 resting between each set for only 7 seconds, once you have completed all 7 rest for 1 minute and then repeat exercise 1 with 6 sets of 6 repetitions with just 6 seconds of rest between sets and then following another minutes rest 5 sets of 5 repetitions with 5 seconds rest between sets. Once you have completed the sets of 7, 6 and 5 rest for a further minute before repeating the pattern for exercise 2 and then 3. By keeping rest to a minimum between sets cardio is increased making this a muscle building and cardio intensive workout.

Jason Momoa Conan Diet

Jason Momoa workout exercises

While training for Conan Jason Momoa would perform 2-3 workout series a day, but feel free to mix and match as you see fit and comfortable with. Choose light weights that will allow you to complete the full 7, 6, 5 sets pattern, it may seem easy at first but by set 18 you will be feeling the burn.


Exercise Series A


Exercise1: Squats

Keep feet solid on the ground with feet pointing forwards and just more than shoulder width apart, keep the back straight as you squat down till your legs are at 90 degree angles and then return to the start.

Conan squats

Exercise 2: Deadlifts

Stand with you feet underneath the barbell, try to position the joints of your toes directly underneath with your feet facing forward. Squat downwards and grab the bar with an overhand grip and keeping your back straight stand up, keep your arms straight so that when you stand up straight the bar comes close to the top of your thigh, and then return the bar to almost ground level before repeating again.

Momoa deadlift

Exercise 3: Jump Squats

Start by standing with your feet shoulder width apart, then lower yourself down as if you were doing a normal squat (please see exercise 1) and then force yourself up so that you jump off of the ground, before landing back onto your feet and returning to the squat position for the next rep.  Keep your back straight throughout the process and try to make the action as explosive as possible, this sort of explosive motion will increase your reflexes and speed as well as your muscles.

Momoa squat jumps


Workout Series B


Exercise 1: Medicine Ball Slams

Stand holding a medicine above your head with straight arms, your knees slightly bent and your feet facing forward.  Keeping your back as straight as possible bend forward and using your core strength throw the ball into the floor in front of your feet, before retrieving the ball form the floor and raising it above your head to start again.

medicine ball slam workout


Exercise 2: Kettlebell Swing

Start with feet in a wide stance and feet facing forward but outwards at angles to give yourself more of a grounded stance throughout the swing. Hold the kettle bell in both hands and squat down pushing your hips backwards but keeping your back straight.  Start the first swing backwards with your arms at first just to gain the momentum, as the bell swings backwards your arms should touch your groin and when it reaches the top of the swing stand up pushing your hips and pelvis forwards.  The upwards movement causes your straight back to swing up propelling the kettle bell up in front of you until it reaches chest height, as it starts to fall back down begin to squat again pushing your hips backwards as the bell swings back between your legs ready for the next repetition.


Exercise 3: Burpees

Start with your feet shoulder width apart standing up straight before lowering yourself down into a squat position.  From the squat place your hands on the floor and thrust your feet backwards into a press up position and lower yourself down for the press. As you come up in the press up position bring your feet back up underneath you and from their drive back up through the squat into a jump, throwing your hands to the sky above you before returning to your feet to begin the next rep.


Jason Momoa Diet – View our recommended protein shakes for maximum gains

Jason Momoa adopted a diet that consisted of eating small meals but often, low carbohydrates and extremely high protein. Each exercise and workout session would be followed by chicken breast, dark greens such as broccoli and asparagus and plenty of water.  If your energy levels start flagging top them up with peanut butter on wholemeal toast an if you find you are getting fed up with Chicken or Tuna you can always sub in protein shakes and supplements straight after each workout series or session.


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