Jaden Smith Workout Routine and Diet Plan: Train like The New Karate Kid!


Jaden Smith got JACKED.

Smith has tacked on tons of muscles throughout multiple rolls dating as far back as Karate Kids and onto After Earth, and recently stepped it up a notch and shows off a huge chest, big arms and shredded abs.

And, naturally, you guys want to know how he did it.

We’ve obviously already had his dad Will Smith’s workout routine inside our Workout Database, and now it’s time to see just what Jaden is up to.

We’ll break down Jaden Smith’s workout routine and even move into his diet and nutrition a bit while discussing just how he stays shredded while tacking on that much clean muscle mass.

Jaden Smith Stats:

Real Name: Jaden Smith

Height: 5’7

Weight: (approximate) 165 lbs.

Age: 23 years old

Jaden Smith is actually quite short, especially compared to Will who stands in at 6’2.

But that hasn’t held him back from achieving an insane physique.

The average height falls in the range of 6’1-6’3 with celebs like Chris PrattChris HemsworthChris EvansAdam DriverStephen AmellClive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad PittMatt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark WahlbergZac EfronKit HaringtonTom Holland and more.

Even taller than them are guys like The MountainJoe ManganielloBen AffleckJason MomoaRay FisherWinston DukeAlexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

Jaden Smith Workout 1

Jaden Smith Diet and Nutrition

The first thing we’re going to talk about is Jaden Smith’s diet plan and overall nutrition.

In an interview with US Magazine Smith shares a ton of useful information with us.

Smith leads off by talking about his water intake:

“One thing I try to do is drink a gallon of water every single day,”

He also goes on to talk about his strict diet, leading with:

“I try not to eat past 9 p.m., three hours before I go to sleep. That’s difficult! I try not to do that,” he explained. “And I’m fully vegetarian as of recently.”

And even moving onto talking about burgers he crafted for Unami:

“What we’re trying to do here is an alternative to eating a burger,” he told Us. “I can say, ‘Hey, go eat this burger,’ and it’s not just, ‘Oh, Jaden has a burger.’ No, it’s gonna be better for your health, it’s gonna be better for the people around you and for the environment by eating this specific burger.”

He finishes off by talking about sustainability, alternative eating and how great he’s feeling while being able to tack on mass and still train like he always has:

“It’s treating me amazingly,” he revealed. “I still go to the gym and work out. I’ve actually gained weight. I still do all the normal things I do in my life because there’s starting to be alternatives, so I don’t have to stop eating anything! You just have to eat a different type of that thing.”

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh JackmanBenedict CumberbatchTom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegansBrandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Jaden Smith Workout 2

Jaden Smith Workout Routine Research

Jaden Smith is no stranger to training.

He started training early when he was preparing for Karate Kid back in 2010, when he was just 12 years old.

Since then he’s tacked on 20 lbs. of mass for his role in After Earth 3 years later, and recently gained another 20+ lbs. of mass and is looking JACKED (if you couldn’t tell from the picture above).

Back in 2013 his training for After Earth was very calisthenics-based, and he talks about it in this video, while even showing off some of his moves.

Smith’s trainer (and Smith) say:

Smith’s Trainer: “He was training about 5 days a week, minimum 2 and a half hours a day – starting with some strength, conditioning, cardio conditioning type stuff –”

Smith: “Rock climbing, swimming, we had to do a lot of freerunning..”

In the video Smith also breaks down his diet plan for the movie, which I’ll share in this section being that it’s relevant here:

“The diet that I had was like wake up in the morning, oatmeal, chicken/quinoa/kale post after training, protein shake – maybe some bacon…I kept that on the side, though.”

And in another video Will Smith and Jason Derulo “roll up on Jaden Smith at the gym and get flexed on”, and you can see them in the same gym that Jaden shows off in the picture I shared above.

We’ll call that the Smith gym.

One source also breaks down part of Jaden’s training regime as such:

“Side lateral raises to build out his delts and dips to round out his chest. Bicep curls and tricep pushdowns have been used to thicken his arms, and lat pulldowns are what have helped to give his frame much much more pronounced V-frame.”

And then continue to talk about his ab training:

As for the washboard abs? “He is very lean, say 6-8% body fat, which comes from cardio and diet. This is what gives his abs great definition. Additionally, he would be doing a lot of crunches and sit-ups.”

So you can expect to see all of this incorporated within our training as well.

Get ready for some volume!

Jaden Smith Workout Routine

Jaden Smith Workout Routine

Training Volume:

5 days per week

Explanation:

For this one we’re going to be training with a basic 5 day split, but one that is pretty high volume and utilizes both weightlifting techniques used by Smith, calisthenics, and even fat burning cardio.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Jaden Smith Workout: Sample Schedule

Monday: Back and Cardio

Tuesday: Chest and Abs

Wednesday: Legs and Cardio

Thursday: Shoulders and Abs

Friday: Arms and Cardio

Saturday: Cardio Day (Or Rest)

Sunday: Rest Day

Jaden Smith Workout: Back and Cardio

Warm Up and Cardio:

30-45 Minutes of Varied Cardio

Preferred Cardio:

  • Walk/Run
  • HIIT Sprints
  • Elliptical at Moderate Intensity

**Cardio can be done before or after your workout.**

Back Training:

Deadlift

4×5

Wide Lateral Pulldowns

4×8-12 reps

Dumbbell Rows

4×12-15 each arm

Hammer Strength Rows

4×10

Single Arm Cable Rows

3×12 each arm

Straight Arm Cable Pulldowns

2×15

Jaden Smith Workout: Chest and Abs

Warm Up:

10-20 Minute Incline Walk

Back Training:

Incline Bench Press

4×12, 10, 8, 5

Incline Chest Flys

4×8-12 reps

Hammer Strength Bench Press

4×12

Weighted Dips

3×10

Push Ups

3×30

Cable Crunches

3×20

Hanging Knee Raises

3×20

Jaden Smith Workout: Legs and Cardio

Warm Up and Cardio:

30-45 Minutes of Varied Cardio

Preferred Cardio:

  • Walk/Run
  • HIIT Sprints
  • Elliptical at Moderate Intensity

**Cardio can be done before or after your workout.**

Back Training:

Barbell Back Squats

4×12, 10, 8, 5

KB Straight Leg Deadlifts

4×8-12 reps

Leg Press

4×15

Hamstring Curls

4×10

Weighted Lunges

3×12 each leg

Seated Calf Raises

4×20

Jaden Smith Workout: Shoulders and Abs

Warm Up:

10-20 Minute Incline Walk

Back Training:

Military Press

4×6

Lateral Raises

4×8-12 reps

Reverse Cable Flys

4×12

Seated Arnold Press

3×10

Barbell Shrugs

4×15

Decline Sit Ups

3×20

Barbell Rollouts

3×20

Jaden Smith Workout: Arms and Cardio

Warm Up and Cardio:

30-45 Minutes of Varied Cardio

Preferred Cardio:

  • Walk/Run
  • HIIT Sprints
  • Elliptical at Moderate Intensity

**Cardio can be done before or after your workout.**

Back Training:

EZ Bar Curls

4×12, 10, 8, 6

EZ Bar Skullcrushers

4×8-12 reps

Spider Curls

4×12

Tricep Dips

4×10

High Cable Curls

3×12

Cable Overhead Tricep Extension

4×15

Jaden Smith Workout Routine: Optional Additional Training Resources

Endurance Resources:

HIIT Training Resources:

Parkour Training Resources:

Main MMA Training Resources

Other MMA Training Resources:

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