Jai Courtney Workout

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Jai Courtney Workout

The workout we have come up with today to post is the Jai Courtney Workout! This one is inspired by the physique that Jai Courtney has built and maintained for many roles during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!

Research process for celebrities/characters/etc:

When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.

Jai Courtney Stats:

Height: 6’1
Weight: (approximate) 180 lbs
(Information retrieved from Wikipedia.)

NUTRITION

Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.

Jai Courtney Workout:

Training Volume:

5+ days per week

Explanation:

For Jai Courtney’s Suicide Squad training he bulked up and tacked on nearly 40 lbs of mass after having cut down to 190 for Terminator.  We’re going to be doing 5 days of weightlifting, starting each session with some jiu jitsu that can be subbed with a cardio warm up and finishing with some sparring.

Jai Courtney Workout: Sample Schedule

Monday: Chest, Jiu Jitsu and Sparring

Tuesday: Back and Traps, Jiu Jitsu and Sparring

Wednesday: Shoulders, Core, Jiu Jitsu and Sparring

Thursday: Arms, Jiu Jitsu and Sparring

Friday: Legs, Core, Jiu Jitsu and Sparring

Saturday: Active Rest Day

Sunday: Rest Day

Jai Courtney Workout: Chest, Jiu Jitsu and Sparring

Warm Up:

Jiu Jitsu Training or 20-30 Minutes of Varied Cardio

**You can utilize varied cardio options like treadmill, elliptical, rower, Stairmaster, bike and more.**

Workout:

Bench Press

4×12, 10, 8, 5

Chest Flyes

3×12, 10, 8

Incline Dumbbell Bench Press

4×15, 12, 10, 8

Weighted Chest Dips

4×8

Dumbbell Pullovers

3×10

Incline Cable Chest Flyes

3×10

Cooldown:

10-20 Minutes of Sparring

Jai Courtney Workout: Back and Traps, Jiu Jitsu and Sparring

Warm Up:

Jiu Jitsu Training or 20-30 Minutes of Varied Cardio

**You can utilize varied cardio options like treadmill, elliptical, rower, Stairmaster, bike and more.**

Workout:

Deadlifts

4×12, 10, 8, 5

Bent Over Dumbbell Rows

3×12, 10, 8 each arm

Wide Grip Cable Pulldowns

4×15, 12, 10, 8

Weighted Chin Ups

4×8

Barbell Shrugs

3×10

Bent Over Lateral Raises

3×10

Cooldown:

10-20 Minutes of Sparring

Jai Courtney Workout: Shoulders, Core, Jiu Jitsu and Sparring

Warm Up:

Jiu Jitsu Training or 20-30 Minutes of Varied Cardio

**You can utilize varied cardio options like treadmill, elliptical, rower, Stairmaster, bike and more.**

Workout:

Overhead Press

4×12, 10, 8, 5

Standing Shoulder Front Raises

3×12, 10, 8

Power Cleans

4×15, 12, 10, 8

Handstand Push Ups

4×8

Sit Ups

3×25

Hanging Leg Raises

3×20

Cooldown:

10-20 Minutes of Sparring

Jai Courtney Workout: Arms, Jiu Jitsu and Sparring

Warm Up:

Jiu Jitsu Training or 20-30 Minutes of Varied Cardio

**You can utilize varied cardio options like treadmill, elliptical, rower, Stairmaster, bike and more.**

Workout:

Preacher Curls

4×12, 10, 8, 5

Cable Kickbacks

3×12, 10, 8 each arm

Close Grip Bench Press

4×15, 12, 10, 8

Weighted Tricep Dips

4×8

Standing Alternating DB Hammer Curls

3×10 each arm

Seated Overhead Tricep Extension

3×10

Cooldown:

10-20 Minutes of Sparring

Jai Courtney Workout: Legs, Core, Jiu Jitsu and Sparring

Warm Up:

Jiu Jitsu Training or 20-30 Minutes of Varied Cardio

**You can utilize varied cardio options like treadmill, elliptical, rower, Stairmaster, bike and more.**

Workout:

Back Squats

4×12, 10, 8, 5

Hamstring Curls

3×12, 10, 8

Leg Press

4×15, 12, 10, 8

Weighted Lunges

4×8

V-Ups

3×30

Lying Leg Raises with Hip Thrust

3×30

Cooldown:

10-20 Minutes of Sparring

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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.

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