Jai Courtney Body Transformation

Jai Courtney got shredded for ‘Terminator Genisys’ and jacked for ‘Suicide Squad’ alongside Will Smith!

Rock a lean, muscular physique with a simple daily workout and get in movie star shape like Jai Courtney. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

Follow Will Cozens on all the official social media channels – YouTube, Shopify, Instagram, Facebook, Twitter/X, TikTok.

Jai Courtney Workout

Staying true to the principles in the the Hollywood Movie Star Program, along with the techniques actors like Jai Courtney and Hugh Jackman use, this workout will build myofibril and sarcoplasmic hypertrophy by utilising lower and higher rep ranges.

You could do this workout twice a week focusing on BOTH lower and higher rep ranges in each workout or four times a week, two lower rep range days and two higher rep range days. Below is a program for just 2 workouts a week.

Workout A (Pull)

  • Dumbbell Rows (5 x 5)
  • Chin Ups (10 x 10)
  • Dumbbell Curls (5 x 8-12)
  • Dumbbell Hammer Curls (10 x 10-20)
  • Rear Delt Dumbbell Flys (5 x 25)
  • Dumbbell Deadlifts (5 x 10-20)

Workout B (Push)

  • Dumbbell Bench Press (5 x 5)
  • Dumbell Flys (5 x 20)
  • Dumbbell Shoulder Press (5 x 5)
  • Dumbbell Lateral Raise (4 x 25)
  • Goblet Squats (5 x 10-20)

Progressively increase weight (and/or change other variables).

Jai Courtney Gym

Jai Courtney’s gym sessions were so intense he referred to them as ‘torture’! Movie, star, madness! You know I just had to make a video to talk about it! Watch the video I made and drop a comment with your thoughts on Jai Courtney’s training dedication!

Jai Courtney Bodyweight Workout

For a full body bodyweight Wolverine workout, check out the following using bodyweight and resistance bands to get lean and strong like Jai Courtney. Add daily walks for active recovery, calorie burn and general wellbeing.

  • Warm Up (dynamic stretching) (2 mins)
  • Resistance Band Warm Up (2 mins)
  • Wide Push Ups (5 x 10) (B)
  • Closer Push Ups (5 x 10) (B)
  • Resistance Band Pull Aparts (4 x 25) (A)
  • Resistance Band Curls (4 x 25) (A)
  • Chair Tricep Dips (4 x 25) (B)
  • Resistance Band Shoulder Press (4 x 10-15) (B)
  • Resistance Band Flys (4 x 25) (B)
  • Resistance Band Rows (5 x 20) (A)
  • Dips (5 x 10) (B)
  • Bodyweight Squats (10 x 10)
  • Stretch Routine (20 mins)

Pick 4 Pull (A) exercises and 2 Push B exercises per workout.

For the best Jai Courtney style workout and diet check out the Hollywood Movie Star Program

Jai Courtney Meal Plan

Jai Courtney, much like many other actors has been known to stick to the classic bodybuilding diet formula when getting ripped for a role such as ‘Captain Boomerang‘ in ‘Suicide Squad‘. That classic bodybuilding diet includes chicken, broccoli and brown rice or a variation of it. For the best hollywood movie star style diets, check out Hollywood Movie Star Program.

To play ‘Captain Boomerang‘ in the ‘Suicide Squad‘ movies, Jai Courtney bulked up with large amounts of protein and carbs. To play in Kyle Reese in ‘Terminator Genisys‘, Jai Courtney focused manily on eating salmon, along with lots of cardio to drop as much body fat as possible.

The nutrition diet protocols in put the Hollywood Movie Star Program has everything you need to get beach ready!

Jai Courtney Diet Foods

  • Fish
  • Chicken
  • Mince meat (low fat)
  • Turkey
  • Eggs
  • Broccoli
  • Brussel Spouts
  • Asparagus
  • Coughetts
  • Onions
  • Garlic
  • Sweet Potatoes
  • Rice
  • Protein Shakes

Jai Courtney Diet Meals

  • Chicken and broccoli (classic)
  • Salmon (Jai Courney’s staple for ‘Terminator Genisys‘)
  • Tuna salad
  • Turkey with courgettes/zucchini

If bulking or low body fat, direct carbs such as brown rice, sweet potatoes can be added. Again if bulking or body fat is low then additional fat sources can be added for hormonal health such as coconut oil or fattier cuts of meat and fish.

Jai Courtney Bulking

Jai Courtney is known for the classic bodybuilding ‘dirty bulk’! Jai Courtney loves to eat pizza and beer, so much so I made a video of Jai Courtney’s body transformation from pizza and beer to just salmon! Is Jai Courtney natty or not!? Watch my video and let me know!

To get ripped like Jai Courtney, check out the Hollywood Movie Star Program.

Jai Courtney Cardio

Dropping body fat through cardio involves creating a calorie deficit, where you burn more calories than you consume. Cardiovascular exercises (cardio) help contribute to this calorie deficit as it increases your energy expenditure. Here are some top tips to drop body fat like Jai Courtney did when he ate just salmon and did cardio for ‘Terminator Genisys‘.

Walking and high volume bodyweight moves such as push ups work wonders for your cardio health, check out the Hollywood Movie Star Program to get muscular and lean.

  1. Choose Effective Cardio Exercises:
    • Aiming to elevate your heart rate and keep it up for a period of time. Choose from running, cycling, swimming, brisk walking, and jumping rope.
  2. High-Intensity Interval Training (HIIT):
    • HIIT workouts involve short bursts of intense activity and periods of lower-intensity exercise or rest. HIIT can be time-efficient and effective for fat loss alongside steady-state cardio too.
  3. Consistency and Frequency:
    • Be consistent with your cardio workouts. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio per week, as recommended by health guidelines.
  4. Progressive Overload:
    • Gradually increase the intensity and duration of your cardio sessions to challenge your body and avoid plateaus. This can be done by increasing speed, resistance, or incline.
  5. Combine Cardio with Strength Training:
    • Include strength training exercises in your routine. Building lean muscle mass can boost your metabolism, helping you burn more calories even at rest.
  6. Watch Your Diet:
    • Pay attention to your nutrition. A healthy, balanced diet is crucial for weight loss. Focus on whole foods, lean proteins, vegetables, and complex carbohydrates. Be mindful of portion sizes and avoid excessive calorie intake.
  7. Stay Hydrated:
    • Drink plenty of water, especially before and after your cardio workouts. Proper hydration is essential for overall health and can support your metabolism.
  8. Get Enough Sleep:
    • Ensure you get adequate sleep. Lack of sleep can negatively impact your metabolism and increase cravings for unhealthy foods.

Hollywood Movie Star Program

If you’re into functional fitness with bodyweight and light dumbbells then you need to get on the Hollywood Movie Star Program!

Rock a lean, muscular physique with a simple daily workout. I put the Hollywood Movie Star Program together after dropping 50 lbs of body fat whilst carving out a muscular athletic physique!

Follow Will Cozens on all the official social media channels – YouTube, Shopify, Instagram, Facebook, Twitter/X, TikTok.

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