Jason Momoa AR-7 Hypertrophy Circuit

Build muscle stamina with the Jason Momoa workout routine, a high volume training sequence built on short rest intervals and low weights.

5 time blocks, 30 minutes in total.

Time blocks

Dynamic Joint Mobility: 5 min
Light foam rolling, shoulder rotations, and bodyweight squats
AR-7 Block: 7 Sets of 7: 8 min
7 reps, 7 seconds rest, repeated across chosen movements
AR-7 Block: 6 Sets of 6: 7 min
6 reps, 6 seconds rest, repeated across chosen movements
AR-7 Block: 5 Sets of 5: 5 min
5 reps, 5 seconds rest, repeated across chosen movements
Full Body Static Stretching: 5 min
Hold chest, lats, and quad stretches for 30 seconds each

About this routine

Trainer Eric Laciste developed the AR-7 training system for actor Jason Momoa to build lean muscle while maintaining agility for demanding film roles. AR-7 stands for Accelerated Results 7. The Jason Momoa workout routine relies on high volume, lower weights, and minimal rest intervals to build muscle density without spending hours in the weight room.

The workout follows a structured pyramid of diminishing reps and rest periods across compound movements like pullups, pushups, and squats. The first round consists of 7 sets of 7 reps with 7 seconds of rest between sets. The second round drops to 6 sets of 6 reps with 6 seconds of rest. The final round finishes with 5 sets of 5 reps with 5 seconds of rest.

Because rest periods are short, weights must stay light, around 50 to 60 percent of a standard one repetition maximum. This keeps unnecessary pressure off the joints while maintaining rapid tempo. Running this training sequence with a daily routine timer helps maintain the strict rest intervals needed to complete the circuit efficiently.

Why this routine works

Increases muscle stamina through high density rep schemes
Protects joints by utilizing lighter weights and controlled cadence
Fits full body resistance training into a compact 30 minute block

FAQ

What is the Jason Momoa AR-7 workout?

The AR-7 system stands for Accelerated Results 7. It uses high volume, light weights, and fast paced sets with rest periods ranging from 7 to 5 seconds.

How long does Jason Momoa's AR-7 workout take?

This AR-7 circuit session takes 30 minutes to complete, including warmup and cool down blocks.

How much rest do you take in an AR-7 circuit?

Rest periods decrease each round, starting at 7 seconds, moving to 6 seconds, and finishing at 5 seconds between sets.

Sources

Men's Health: Jason Momoa AR-7 Workout Routine
Men's Journal: How Jason Momoa Built His Aquaman Body