Jason Momoa's Workout: Accelerated Results 7 (AR-7) Training

WORKOUT SUMMARY

Main Goal - Build Muscle

Workout Type - Full Body

Training Level - Intermediate

Program Duration - 6 weeks

Days Per Week - 5

Time Per Workout - 120-150 minutes

Equipment Required - Barbell, Bodyweight, Cables, Dumbbells, Other

Target Gender - Male & Female

Workout Description

The Accelarated Results 7 (AR-7) Program was developed by personal trainer Eric Laciste. More information about him and his training can be found on his personal website: ericlaciste.com Jason Momoa’s resume is growing. With (literally) big roles such as Khal Drogo in Game of Thrones and the 2013 remake of Conan the Barbarian Jason is also set to lead in the upcoming DC adventure Aquaman. With such iconic and demanding roles he has to be in top shape – and I mean crazy good shape since all of the roles mentioned have him with his shirt off most, if not all of his screen time. In order to do the roles justice, Momoa had to pack on the mass, and quickly. He added 25 pounds to his frame in short order – not an easy feat for even the sometimes catered-to Hollywood type. But he did it.

Enter AR – 7

Accelerated Results 7 (AR – 7) was the key to Momoa’s success. This unique program will get anyone in superior shape, fast. Utilizing low reps, low weight and little rest it flies in the face of most weightlifting doctrines. Because of the high tempo, fast pace you will start to feel the burn much sooner as your main goal will be to reach muscular failure.

Simply start with 7 sets of 7 reps with 7 seconds of rest between each set for a predetermined circuit of exercises. Next follow the same sequence with the number 6 (6 sets, 6 reps, 6 seconds of rest). Finally, go for 5 on everything as your final round. Rest 1 to 2 minute between each round. Another advantage of the AR – 7 program is that you can perform 2 to 3 workouts per day without too much fatigue since you aren’t logging in super heavy weights over and over putting wear and tear on your joints. Momoa started out performing just one workout per day for each body part. After a few weeks he adapted and started ultimately performing 2 and 3 workouts in one day. Do you think you have what it takes?

The Jason Momoa AR – 7 Sample Workout

Chest (Monday) - Sets/Reps

Flat Bench Press - Do 3 rounds with 1-2 minutes of rest in between each round:

Incline Bench Press - 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise

Incline Bench Dumbbell Press - 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise

Chest Dips - 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Back (Tuesday) - Sets/Reps

Medium-Grip Pull-Up - Do 3 rounds with 1-2 minutes of rest in between each round:

Reverse-Grip Chin-Up - 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise

Close-Grip Pull-Up - 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise

Reverse-Grip BB Bent-Over Row - 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Legs (Wednesday) - Sets/Reps

Bodyweight Squat - Do 3 rounds with 1-2 minutes of rest in between each round:

Stiff-Legged Deadlift - 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise

Barbell Back Squat - 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise

Bodyweight Jump Squat - 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Core (Thursday) - Sets/Reps

Medicine Ball Slam - Do 3 rounds with 1-2 minutes of rest in between each round:

Kettlebell Swing - 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise

Burpee - 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise

Leap Frog - 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Shoulders & Arms (Friday) - Sets/Reps

Barbell Military Press - Do 3 rounds with 1-2 minutes of rest in between each round:

Bodyweight Dip - 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise

Diamond Push-Up - 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise

Dumbbell Triceps Extensions - 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise

Make It Fit You

You may find it tough to go from one station to the next in a crowded gym – a common problem. The remedy? Perform all sets for a particular exercise before moving on to the next exercise. This is an easy and efficient way to knock out your sets and still get a great, fast-paced workout that will have you leaving spent. The key is to keep the pace of the workout going and adhere strictly to the allotted rest periods in order to get the full benefit of AR – 7. After a period of time be sure to change up the exercises and slightly increase the amount of weight you are using. Stick with mostly multi-joint movements and practice progression.