Jason Bourne Workout

This is not the Jason Bourne you remember. It has been over a decade and a half since Matt Damon first stepped into the role of the rogue CIA asset, but as impossible as it may seem, he’s only getting stronger with age. The evidence came earlier this year, when a teaser trailer from Universal Pictures showcased Damon’s solidly ripped physique.

“It’s definitely more difficult to play Jason Bourne when you’re 45 years old versus when you’re 29 years old, said Damon during a recent press conference for the upcoming Jason Bourne. “Because you still have to run as hard and you have to be just as fit.

Being a brute onscreen does not come easy though, it takes intense focus, hard work, and a trainer who isn’t afraid to get in the trenches with you, like Jason Walsh . The LA-based fitness expert, along with boxing coach Matt Baiamonte, helped Damon make sure that the physicality of this Bourne did not wane with age. You can see the evidence in the first scene where a shirtless muscle-bound Bourne clocks a guy unconscious.

Related: These Four Tire Exercises Will Make You Feel Like A Superhero

When we were in the gym Matt gave me everything he had, says Walsh. “The character is supposed to look beat up, so admittedly I overtrained him. I beat the shit out of him. We got to the point where he was doing single leg deadlifts with 125lb dumbbells. Even when travel was involved, the two did not let up on their schedule. “I brought a set of power blocks and a machine I love for sprints called the VersaClimber, which we could set up anywhere.

Like any good trainer, Walsh was there with Damon every step of the way, even during a brutal cardio regime on location. This included mornings jogging up the same hills Lance Armstrong used to train on before the Tour de France. “I made us go on some hellish runs in Tenerife of the Canary Islands, but that was after we had built him up with the lifting.

Here’s the sample of what Walsh put Damon through for the latest Bourne installment:

The Jason Bourne Workout

Part 1: High Frequency Sets (M, Tu, Th, F)

Week 1: 3x10, Week 2: add 5-10lbs 4x10, Week 3: add 5-10lb 5x8, Week 4: 10-20lb 3x6

-DB Bench Press

-Straight Bar Hip Thrust

-DB Chest Supported Row

Part 2: Primary Lifts

Monday:

Chose from Deadlift, Front/Back Squat (4x8 with one final extended set 8/4/2, 15s rest, add 10lb each week and one extended set)

Superset with Stability Ball Leg Curl/Hip Thrust Combo (4x15ea)

Tuesday:

Incline/Flat Barbell Bench (4x8 with one final extended set 8/4/2, 15s rest, add 10lb each week and one extended set)

Superset with DB Single Arm Row (4x8 with one final extended set 8/4/2 15s rest, add 10 lb. each week and one extended set)

Thursday:

Heavy Bulgarian Split Squat (5x10ea, increase 10lb and 1 set each week)

Superset with Landmine Single Leg RDL (5x10ea, increase 10lb and 1 set each week)

Friday:

Standing Shoulder Press (4x8 with one final extended set 8/4/2, 15s rest, add 10lb each week and one extended set)

Weighted Pull Ups (4x8 with one final extended set 8/4/2, 15s rest, add 10lb each week and one extended set)

Part 3: Secondary Lift

Monday: High volume Bi’s and Tri’s

Tuesday: Abs, Lateral Raises

Wed: Pull Ups and Arms (as a bonus workout)

Thursday: Sled Pushes, Farmers' Carries, Calves Raises

Friday: Straight Arm Pull down, Kayak Rows, DB Pull Overs, Abs



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