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WE SH IP TO ALGERI A VIE W D E TAILS

Jai Courtney Workout: How Jai Got

Swole for Terminator Genisys

Are you ripped enough to fight for humanity? Follow this 6 week
program based on Jai Courtney's training principles to get
shredded like Kyle Reese!
 Workout Summary

Main Goal Lose Fat

Workout Type Full Body

Training Level Beginner

Program Duration 6 weeks

Days Per Week 4

Time Per Workout 60-90 minutes

Equipment Required Bodyweight, Dumbbells, Other

Target Gender Male

Author Brad Borland

Workout PDF Download Workout

Workout Description
Spartacus, A Good Day to Die Hard, Divergent, Insurgent, Terminator: Genisys and the
upcoming Suicide Squad. These are just a few roles Australian-born actor Jai Courtney
has taken on to establish himself as one of the new generation of actors required to be in
top shape for the big screen.

In Terminator: Genisys, Courtney takes his physique to another level. Playing the ever so
physical role of Kyle Reese, he had to turn his body into a realistic human resistance
fighter. Not to mention the need to look good for several (ahem) naked scenes.

Below is a succinct synopsis of Courtney’s training principles and a program inspired by

the actor’s practices to get you in awesome Terminator-fighting shape. You never know
when you will need to save humanity and the world!

Jai Courtney's Workout Rules

Stay Athletic
As a youth and beyond, Courtney participated in swimming and plenty of Rugby. Always
an advocate of staying athletic, he likes to rely on intense endeavors to stay fit and build
a screen-worthy body. Jai says that getting outdoors and making your body move
through natural movement is a lot better than sitting in the gym for long periods of time
staring at yourself in the mirror.

Go Bodyweight
As a fan of athletics, it’s no surprise that Courtney favors bodyweight training to get in
shape. Specifically, he likes to use the TRX Training System as well as dumbbells for
short, convenient workouts. He’s not a fan of the mantra bigger is always better.
Courtney plans on participating in Yoga or Pilates in the near future since everyone tells
him how incredible they are.

Prep For Each Meal

When preparing for a demanding role, Courtney performs some sort of activity prior to
each meal. He likes to do 50 push-ups, bodyweight squats, or crunches before each
meal. This, he states, will force your body to use stored fat for fuel and set the stage for
all day fat-burning.

Go Short and Long

It’s no secret that short, intense cardio training is all the rage right now, but Courtney
likes to mix in both short and long duration cardio sessions. If you undergo too many
short, intense sessions, you will quickly burn out and think about quitting. But low-
impact, long-duration cardio is still a highly effective way to torch body fat.

Hurt
Another stark principle is to experience pain (the good kind) in every workout to induce
muscle growth. He believes that if a workout stops hurting, stop doing it and find
something else that does. Constantly changing up your training and finding new ways to
challenge yourself are just a few ways to keep progressing.

Hit It and Quit It

A fan of the short and intense, Courtney is a big believer in quick, intensity-dense
workouts. 30 minutes is the norm when it comes to combining athletic bodyweight
training with little to no rest between exercises. He likes to feel spent after a half hour of
intense training instead of performing traditional resistance training with rest periods.

Real Food
Finally, Courtney is a huge advocate of eating real, whole foods. He relegates
supplements to just that – to supplement his regular food intake. Supplements, he says,
should be in addition to real food, not replace it. He would much rather get the
satisfaction and enjoyment from food than from a shake or other powder or pill.
The Sample Jai Courtney Workout
Below is an example of what a typical workout could be for Jai Courtney taking into
consideration all the principles given above. Note: this is simply a suggested training
routine as his training practices most likely evolve a bit with each new movie role’s
demands.

Try the routine below for 6 weeks. Replace certain exercises as needed due to existing
injuries or preference. After 6 weeks, reevaluate your progress and take a short break (3
to 5 days) from training. Also, be sure to include any athletic recreational activity you like
3 or 4 days per week such as swimming, running, biking or other sport.

Each day's workout is to be performed as a complex. Perform 10-20 reps of each

exercise without rest between exercises. Rest 2 to 3 minutes after an entire complex is
complete. Do 3-6 rounds of each complex.

Monday
Warm Up: 5-10 minute jog

Exercise Sets Reps

Diamond Push-Up 3-6 10-20

Inverted Row 3-6 10-20

Bodyweight Bulgarian Split Squat 3-6 10-20

 Floor Crunch 3-6 10-20

Jump Squat 3-6 10-20

Finish with 5-10 wind sprints of a short distance

Tuesday
Warm Up: 5-10 minute jog

Exercise Sets Reps

Diamond Push-Up 3-6 10-20

Medium-Grip Chin-Up 3-6 10-20

Box Jump 3-6 10-20

Pike Push-Up 3-6 10-20

Hanging Leg Lift 3-6 10-20

Finish with 40 minutes of long, steady-state cardio of choice

Thursday
Warm Up: 5-10 minute jog

Exercise Sets Reps

Feet Elevated Inverted Row 3-6 10-20

TRX Push-Up 3-6 10-20

V-Ups 3-6 10-20

Walking Lunge 3-6 10-20

Goblet Squat 3-6 10-20

Finish with 5-10 wind sprints of a short distance

Friday
Warm Up: 5-10 Minute Jog

Exercise Sets Reps

Dumbbell Deadlift 3-6 10-20

 Depth Push-Up 3-6 10-20

TRX Row 3-6 10-20

Single-Leg TRX Squat 3-6 10-20

Planks 3-6 20 sec

Finish with 40 minutes of long, steady-state cardio of choice

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About The Author

Brad Borland
Brad has a Master's degree in Kinesiology and is a strength and
conditioning specialist, military veteran, and cancer survivor.
View all by Brad Borland »

7 Comments + Post Comment

Posted Thu, 02/04/2016 - 13:42 LIKE 14

calin
hi Brad! i have a question for you: for this workout with wich multiplier should I multiply my
number of calories? if I follow this program, I should multiply with 1.375, or it needs to be 1.55!
thank you

REPLY
REPLY

Posted Sat, 10/03/2015 - 07:40 LIKE 13

Wade Race
Somebody needs to send a Terminator to the director of the crapfest that was Genysis!

REPLY
REPLY

Posted Mon, 07/13/2015 - 16:15 LIKE 15

Josh
So this is all he has done to get fit for this movie? He had to have somehow incorporated
some free weight or machine weight exercises as well.
 REPLY
REPLY

Posted Tue, 07/14/2015 - 09:16 LIKE 14

BradBorland
Mainly, yes. He isn't a huge fan of traditional workouts with machines and weights. His
diet, I'm sure, had a lot to do with it as well...

REPLY
REPLY

Posted Sat, 04/09/2016 - 21:22 LIKE 14

johngg
There's absolutely no way this workout plan is all that he did. This is incredibly beginner
stuff, and to look like he did, you would have to add a ton more weight excersises and
plyometrics

REPLY
REPLY

Posted Sat, 07/18/2015 - 19:41 LIKE 18

GR
He was already in shape to begin with. So, if you're talkin about how cut he is, that's
why he looks so good, because of his foundation. If you read/watch some of his
interviews for Terminator promo, he talks about how they told him he needed to lose
weight. So he did a lot of low impact cardio.

REPLY
REPLY

Posted Wed, 06/24/2015 - 13:12 LIKE 21

BradBorland
Who's going to see the new Terminator?!

REPLY
REPLY

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