TweetLearn 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

Main Goal: Build Muscle


Workout Type: Full Body


Training Level: Intermediate


Program Duration: 6 weeks
Days Per Week: 5


Time Per Workout: 120-150 minutes
Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Other

Target Gender: Male & Female
AuthorBrad Borland


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
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.

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.
MS