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
  • Program Duration6 weeks
  • Days Per Week
  • Time Per Workout60-90 minutes
  • Equipment Required
    Bodyweight, Dumbbells, Other
  • Target Gender Male
  • 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.


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.

Jai Courtney workout for a ripped physique

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.


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


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


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


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

Posted on: Thu, 02/04/2016 - 13:42

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

Wade Race
Posted on: Sat, 10/03/2015 - 07:40

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

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

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.

M&S Team Badge
Posted on: Tue, 07/14/2015 - 09:16

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...

Posted on: Sat, 04/09/2016 - 21:22

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

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

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.

M&S Team Badge
Posted on: Wed, 06/24/2015 - 13:12

Who's going to see the new Terminator?!