Matt Damon Workout Plan for Jason Bourne


Believe it or not its been 14 years since Jason Bourne, Super Assassin created by the CIA first hit the theatres. Damon showed the world he could not just be an action star, but be the face of a world wide blockbuster.  Finally, Bourne returned this year to finally put an end to the chase.

Jason Walsh, a well known trainer, has been helping Damon since he starred in Elysium. Damon enjoyed his style of training because it gave him an athletic overall physique instead of a buffed upper body. Although Damon would rather do anything else in the world than workout, when it came to making the role as authentic as possible it was time to put in the work.

Matt and Jason focused on high intensity core work outs.  Natural moments such as running and using a machine called the Versaclimber.  Balancing out upper and lower body was crucial, as well as an ample amount of stretching.

“Doing a lot of stunts and hand to hand combat, it’s important to be strong and loose to prevent injury.   It’s not all about lifting heavy weigh,” proclaimed Damon. “When you play ,Jason Bourne your reflexes must be on point.  You must be prepared to respond to any situation at any given moment  and to create a body like that takes dedication, hard work, and commitment.”

Producer Frank Marshall got so hyped when Matt Damon took his shirt off after weeks of training that he tweeted a pic.  “First day of principal photography complete and happy to report, BOURNE is back! #Bourne2016,” he captioned the photo.





Barbell Front Raise:

4 Sets x 20 Reps

Dumbbell Burpees
4 Sets x 20 Reps

Farmers Walk
3 Sets 
(1 Set is equal to walking length of gym floor and back again)

Wide Grip Pull-ups
4 Sets x  8 Reps

Bear Crawl Sled Pull
3 Reps
(1 Set is equal to crawling on all fours length of gym floor)

Close Grip Pulldowns
5 Sets x 5 Reps

Front Squats
4 Sets x 20 Reps

Hanging Knee Raises
4 Sets x 25 Reps

Weighted Step Ups
4 Sets x 20 Reps

One Arm Cable Rows
5 Sets x 5 Reps


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