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

Jason Momoa's Workout: Accelerated Results 7 (AR-7) Training Program
Learn how the AR-7 program helped Game of Thrones actor Jason Momoa put on the major muscle needed to portray the great Khal Drogo.

Workout Summary

Build Muscle
Full Body
Intermediate
6 weeks
5
120-150 minutes
Barbell, Bodyweight, Cables, Dumbbells, Other
Male & Female
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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.

Workout Routine Used By Jason Momoa To Play Khal Drogo In Game Of Thrones

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:

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise
Incline Bench Press
Incline Bench Dumbbell Press
Plate Push-Up
Chest Dips
Back (Tuesday) Sets/Reps
Medium-Grip Pull-Up

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

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise
Reverse-Grip Chin-Up
Close-Grip Pull-Up
Seated Pulley Row
Reverse-Grip BB Bent-Over Row
Legs (Wednesday) Sets/Reps
Bodyweight Squat

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

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise
Stiff-Legged Deadlift
Barbell Back Squat
Bodyweight Jump Squat
Core (Thursday) Sets/Reps
Medicine Ball Slam

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

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise
Kettlebell Swing
Burpee
Leap Frog
40-yd Sprint
Shoulders & Arms (Friday) Sets/Reps
Barbell Military Press

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

  • 1st round 7 sets of 7 reps, with 7 seconds rest of each exercise
  • 2nd round 6 sets of 6 reps, with 6 seconds rest of each exercise
  • 3rd round 5 sets of 5 reps, with 5 seconds rest of each exercise
Bodyweight Dip
Diamond Push-Up
Dumbbell Curls
Dumbbell Triceps Extensions

Note: After each training session Momoa would jump on the treadmill for varied times to trim off the last bit of fat.

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.

52 Comments+ Post Comment

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Posted Sun, 04/15/2018 - 21:53
Fred

I'm hoping to start this workout tomorrow. I'm only 14 but looking forward to giving it a shot.

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:07
JoshEngland

Hi Fred,

This may be a bit too advanced for you. At 14, I'd recommend performing an A/B split and focusing on really learning how to execute each lift properly.

https://www.muscleandstrength.com/workouts/2-day-simple-ab-split-by-stev...

Hope this helps!

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Posted Sun, 04/15/2018 - 21:49
Fred

I'm only 13 do you think this workout is too advanced? I'm looking forward to this and hoping to start tomarrow

JoshEngland's picture
Posted Mon, 04/16/2018 - 09:08
JoshEngland

Hi Fred,

I wouldn't recommend this program for a 13 yr old. If you are looking to start weight lifting start with the basics and practice your form without weight until you've nailed it down.

Hope this helps!

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Posted Fri, 12/01/2017 - 12:33
Benjamin

I gave this workout a try for chest day. Due to time constraints I did 4 exercises, bench press, incline bench press, incline dumbbell press and cable flys; taking me 60 minutes to complete. As I am not rich or famous with my own gym I completed all three sets on each exercise before moving to the next. I started on 65% 1RM but failed first set. Realistically I completed the workout at around 55% of 1RM. The first sets of 7x7 are pretty brutal for each exercise and you quickly learn if you are using the correct weight. The second sets of 6x6 I found to be the worst. The additional fatigue from set 1 added with a second less rest makes the pump pretty intense. By the third set 5x5 your mind has given up giving up and the reps are low enough to make this the easier of the three. What I tried to do was make sure I kept to the 7, 6 and 5 second rests within the set, but I needed about 2-3 minutes rest between the 3 sets. I found myself rushing to start after each 7 second break causing me to not reset my form properly to begin again. My tip would be to make sure you reset yourself properly each time and not rush too much. I did this by sitting up and counting out the rest period, 7, 6 or 5; then lying back and setting my lift up properly each time just like I normally would with any workout. I really enjoyed the workout. I got a really good pump and my chest felt full and well worked. I would rate it 8/10 and will be doing it again.

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Posted Mon, 10/09/2017 - 10:22
TriksterHD

I'm going to have a try at doing this a little differently just to simplify it a little. I was thinking instead of 7x7, 6x6, 5x5, I'd do 6x10, rest and then 5x10. This equals to the same amount of reps for each exercise (110). Any reasons why this wouldn't be as good?

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Posted Sat, 07/29/2017 - 11:49
Rafael J Germosen

What should be the recommended weight to use when doing this workout ? In terms of percentage of your o.r.m

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Posted Thu, 06/01/2017 - 11:00
Stephen0310

What is a leap frog?

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Posted Sun, 04/23/2017 - 01:45
Jasmeet singh

I started this workout and i started it from BACK .... And i would say that next day i felt the most horrible pain in my back.... I hope it shows a gr8 result

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Posted Wed, 03/15/2017 - 12:22
Chris

For the core workout., do you think they intend 7 (then 6, then 5) 40 yd sprints with 7 sec rest in between as the final excercise in each round or just one 40 us sprint?

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Posted Mon, 09/19/2016 - 15:01
Kyle

Would this workout be productive using body weight only?

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Posted Mon, 07/25/2016 - 22:42
Steve

So for every rep I perform am I increasing weight? Decreasing? Maintaining?

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Posted Sun, 05/22/2016 - 19:54
Sebastian Solís...

So, we have to do for example:
7 sets, 7 reps with 7 seconds between set of flat bench press and when I have done that go and do 7 sets of the other exercises and when I have done that rest 2 minutes and start again but now 6 sets?

That's how it's done?

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Posted Wed, 05/11/2016 - 09:27
yue

I'm a girl. And I interpret AR7 as 7*7+6*6+5*5 for one movement. And use 3 different types of movements to work 1 muscle group in one day. So that is one muscle group once a week, 5 days a week. Is that correct?

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Posted Fri, 04/15/2016 - 11:51
Dan

I'm still a bit confused as to how exactly this is supposed to be done. Is it 7 reps of exercise 1, 7 second rest, 7 reps exercise 2, 7 rest, ..., rest 1 min, then 7 reps of exercise 1 again? That's the only way the 777 name makes any sense, but that means the plan has 18-36 minutes of just rest.

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Posted Mon, 01/11/2016 - 00:35
Mark M.

I'll be 54 in May. Last year I went from 212 to 175, lost 4" off my waist. Lifting weights 4 days a week (something I have never done before.). Starting the AR-7 tomorrow.

BradBorland's picture
Posted Mon, 01/11/2016 - 09:50
BradBorland

Awesome, Mark!

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Posted Sun, 07/23/2017 - 07:05
Gary

That's fantastic Mark how did you lose the bulk of your weight mate.

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Posted Fri, 01/08/2016 - 18:52
Matthew

Hey, I'm coming off my second back surgery and really like the layout of this workout. But I probably shouldn't do stiff legged dead lift. What would you replace it with?

BradBorland's picture
Posted Mon, 01/11/2016 - 09:59
BradBorland

Hi Matthew. Hmm. First I would address this issue with your doctor. There are many alternatives to RDLs. Lying leg curls, seated leg curls, standing leg curls, dumbbell leg curls just to name a few.

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Posted Thu, 10/29/2015 - 13:21
Chris Brown

I am just coming off working nights and i am just wondering if i am reading this wrong:
FLAT BENCH:- 7X7; 6X6; 5X5 = 18SETS
INCLINE BENCH:- AS ABOVE
INCLINE DB PRESS:- AS ABOVE
PLATE PUSH UPS:- AS ABOVE
CHEST DIPS:- AS ABOVE

TOTALLING 90SETS

MikeWines's picture
Posted Thu, 10/29/2015 - 14:09
MikeWines

Chris,

Sounds crazy, right? I've never tried it but the trainer who worked with Jason swears by his system.

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Posted Thu, 10/29/2015 - 15:13
Chris Brown

I will give a go and try it out for 4-6weeks

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Posted Wed, 10/04/2017 - 17:00
TriksterHD

Sounds crazy doesn't it. You'll be doing 110 of each exercise!

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Posted Thu, 08/27/2015 - 10:13
Fred

Is working 1muscle group once a week enough to see results?

MikeWines's picture
Posted Fri, 08/28/2015 - 09:22
MikeWines

Fred,
You can certainly see some results this way but there are better methods if you're a natural trainee.

MikeWines's picture
Posted Mon, 08/31/2015 - 10:53
MikeWines

Fred,
I would recommend you hit each muscle group at least twice a week.

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Posted Sun, 08/30/2015 - 20:08
Fred

What are the better ways.?

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Posted Fri, 08/14/2015 - 17:59
Logan

I love these types of work outs. I work out from home with just dumbells and body weight. I generally just hit each body part three times a week as I'm a beginner. Could i apply the 777 666 555 to the work out i currently use but just adjust weight accordingly? I'm guessing the freedom of this type of thing is that it is adaptable?

BradBorland's picture
Posted Mon, 08/17/2015 - 23:02
BradBorland

Hi Logan. Absolutely! It would go great with a home workout. Let me know how you do!

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Posted Mon, 08/17/2015 - 23:06
Logan

Day one down yesterday. Was very intense. My body is crying today, looking forward to hitting it again today!

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Posted Thu, 08/13/2015 - 07:15
Adam

Just in the middle of a month run of German Volume Training then going to start this.

What period of time would you recommend using this workout for before switching to something else to keep it fresh?

BradBorland's picture
Posted Thu, 08/13/2015 - 17:04
BradBorland

If you go all-out, I would start with 4 weeks.

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Posted Thu, 08/13/2015 - 17:23
Adam

Thanks man

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Posted Tue, 08/11/2015 - 14:10
Steve

Great thread.I always love new motivation and advantage in workout.Makes my progress way more effective.Check out this awesome workout program http://megaomg.com/adonis.html
This one is the best I've ever saw.Enjoy!!!

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Posted Thu, 08/06/2015 - 23:35
Chris

What tempo do you use for this workout ?

MikeWines's picture
Posted Mon, 08/10/2015 - 12:33
MikeWines

Chris,
I would just use a normal tempo - controlled eccentric, explosive concentric.

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Posted Tue, 08/04/2015 - 18:12
Michael

I don't see how 7 sets of 7 followed by 6x6 and 5x5 could possibly save time, even if the rest if minimal between each.

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Posted Mon, 08/03/2015 - 16:31
Fred Morehart

Just completed the chest workout and was one of the best chest workouts I've done in a long time. I can not imagine doing this workout more than once a day.

BradBorland's picture
Posted Tue, 08/04/2015 - 09:53
BradBorland

Yeah, if you are new to it, once is enough. Thanks for posting!

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Posted Thu, 07/30/2015 - 20:23
Chris

do you do 3 rounds per exercise then you move on to the next exercise then do 3 rounds?

so flat bench -3 rounds 7, 6, 5? then on to incline?

or do you do all exercises then move on to the next round?

BradBorland's picture
Posted Mon, 08/03/2015 - 15:45
BradBorland

All exercises and then move onto the next round.

BradBorland's picture
Posted Thu, 07/30/2015 - 14:25
BradBorland

Let me know if you give this a try!

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Posted Sat, 08/01/2015 - 12:18
Brad

I'll be starting this tomorrow. I'll report back the results in a couple weeks.

BradBorland's picture
Posted Mon, 08/03/2015 - 15:44
BradBorland

Thanks!

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Posted Sun, 08/02/2015 - 13:06
Luke Cox

Brad,

I am a principal at a highschool and have a hectic schedule. I have been doing the "traditional" 3x5 and 20 minute cardio. After reading this article, I'm excited for this for my body type. I'm a big guy who needs to stay moving.
I'll keep you updated!

BradBorland's picture
Posted Mon, 08/03/2015 - 15:45
BradBorland

Thanks, Luke!

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Posted Sun, 08/02/2015 - 14:15
Reece

Going to give this a run, seems like an effective regimen for those who have a tight schedule.....should cardio be saved for afterward?

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Posted Sat, 12/02/2017 - 21:05
Charlie

I'm 61 , 62 in march now ten years since my crazed bowflex workout 1-1/2 hours a day with lots of supplements protein powder and glutamine still had a stomach but could feel abs under it was doing 120 lbs crossed crunches 105 lb flys each armsimultaneous and varied types of recommended exercises everywhere cut but my stomach I'm 5'10 "218 lbs yet my arms still15 1/2" lost that cut definition and I'd say30 % of my strength mind you I'm still very strong did 6 reps with ab roller1"from thefloor only mild soreness next fewdays. Those are killer! Now I'm motivated after that guy challenged me with the ab roller and 35 lb dumbbell curls, yes I smoked him 9 reps with the 35 , 6 rollouts then he stopped me He lifts all the time me ten years since my workouts. Taekwando for 4.5 years prior . Toe raises was doing 900 twice a night and150 1 leg each x2 horse stancecould do for 1 hour that took some gritting and talking to myself to get through it. That was a crazed workout. I feel there is no barrier for me as I get back into it tonight I'm in that zone to do it again and be stronger than I ever was before age it is not a factor for me

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Posted Thu, 10/22/2015 - 23:22
Alexander

i"d come from a wrist injured and i had been without training for 1 month so for that i have to use push ups bars for doing push ups and start using the neutral grip a lot, can i follow this workout program