Duncan Idaho died saving Paul Atreides, and in Dune: Part Three he comes back as someone else. Jason Momoa returns as Hayt, a ghola grown from Duncan's body, and he calls the new man "strong, silent and violent." This is our breakdown of the Jason Momoa Dune workout and diet, what is actually on the record about how he trains, and the four-day routine you can run to build a big, powerful swordmaster's physique of your own.

JASON MOMOA BIO

Joseph Jason Namakaeha Momoa was born on 1 August 1979 in Honolulu, Hawaii. His father is Native Hawaiian, and he was raised by his mother in Norwalk, Iowa, before moving back to Hawaii as a young man. That puts the Jason Momoa age at 47 at the time of writing.

He was modelling in Hawaii when he landed his first big break at 19, playing a lifeguard in Baywatch Hawaii. From there he spent four seasons as the warrior Ronon Dex in Stargate Atlantis, a role that already leaned on his size and physical presence.

The part that made him famous came in 2011. As Khal Drogo in Game of Thrones, he barely spoke a word of English on screen, and he still became one of the most talked about characters on television. The same year he played the lead in Conan the Barbarian.

Then came Aquaman. He first appeared as Arthur Curry in Batman v Superman: Dawn of Justice and Justice League, then led his own film in 2018. Aquaman made more than a billion dollars worldwide, and he returned for Aquaman and the Lost Kingdom in 2023.

The Jason Momoa movies list is long and varied. He played Baba Voss in the Apple TV+ series See, the villain Dante in Fast X, and Garrett "The Garbage Man" Garrison in A Minecraft Movie in 2025. That same year he co-created and starred in Chief of War, a historical drama about the unification of the Hawaiian islands. In 2026 he played the bounty hunter Lobo in Supergirl.

Off screen, he has two children, Lola and Nakoa-Wolf, with the actress Lisa Bonet. The couple married in 2017 and their divorce was finalised in 2024. He has since been in a relationship with the actress Adria Arjona. He also runs a canned water company. The Jason Momoa net worth is often quoted in the tens of millions, but he has never confirmed a figure, so treat any number you see as an estimate.

In 2021 he joined Denis Villeneuve's Dune as Duncan Idaho, the swordmaster of House Atreides and the closest thing Paul has to a big brother. Duncan dies holding off Sardaukar soldiers so Paul and his mother can escape. In Dune: Part Three, which adapts Frank Herbert's Dune Messiah, he comes back as Hayt, a ghola grown from Duncan's cells and handed to Paul as a gift with a hidden purpose. The film was shot in the second half of 2025 and opens on 18 December 2026. His son, Nakoa-Wolf, makes his screen debut in it as Paul's son, Leto II.

HOW BIG IS JASON MOMOA?

So how tall is Jason Momoa? The Jason Momoa height is commonly listed at 6 feet 4, or about 193cm. He has never published an official figure, so take that as the best available estimate rather than a measured fact. Either way, he is one of the tallest leading men working today, and he towers over most of his Dune castmates.

The Jason Momoa weight is a different story. He has never shared a confirmed weight, for Dune or for anything else. You will find plenty of sites quoting exact numbers, dramatic weight loss stories and precise body fat percentages, but none of them name a source, so we are not repeating them here.

What he has talked about is his size. While promoting Supergirl in 2026, he explained why his Lobo wore prosthetic muscles instead of extra bulk on his own body. "I don't want to walk around like that, I can't fit in a suit, can't even fit through a doorway. I'm big enough," he told Men's Journal.

That quote says a lot. Even at his natural size, he is a big man, and he has no interest in chasing a bodybuilder look. Back on Aquaman and the Lost Kingdom, he put it like this: "I don't really do it for vanity. It's more so I don't get hurt." He also pointed out that the Aquaman suit weighed around 40 pounds, adding, "You've got to be able to move."

So the Jason Momoa physique is built for function first. Tall, heavy and strong, with enough muscle to look like a warrior and enough movement to fight like one. He has also been open about the ups and downs. In 2022, photos of a softer, more relaxed Momoa were splashed across the internet, and he later had surgery for a hernia he picked up on the Aquaman sequel. He came back from both.

The good news for you is that you do not need to be 6 feet 4 to build this look. The traits that make him look powerful are muscles you can train, and the routine below is built around them.

KEY CHARACTERISTICS OF JASON MOMOA'S PHYSIQUE

Five traits define the Duncan Idaho look, and each one tells you what to train.

Huge shoulders and traps. This is the first thing you notice. His shoulders are wide and round, and his traps climb up into a thick neck. That is the frame of a man who looks like he carries a sword for a living. Lateral raises, overhead pressing, rear delt work and shrugs build this from every angle.

A thick, strong neck. A big neck is what makes his head and shoulders look like one solid block. It is one of the most overlooked parts of a powerful physique, and it is trained directly in this routine, twice a week.

A wide, climber's back. Momoa has always said climbing is one of his favourite ways to train, and a climbing gym was even built on the Aquaman set so he could keep at it. Climbing is pulling, and pulling builds a wide back. Pull-ups, rows and lat work give you the same width.

Big arms that match the frame. His arms are big, but on a frame that size they never look out of place. Direct biceps and triceps work twice a week keeps them full and in proportion with the shoulders.

Strong, solid legs. Duncan Idaho fights on his feet. A big upper body on weak legs looks top heavy and moves badly. Two lower body days a week build the quads, hamstrings and calves that hold the whole thing up.

Notice what ties all five together. This is not a shredded, stage lean look. It is a big, dense and athletic look, with a waist that stays tight enough to show the shape. That is why the routine below is built around steady muscle gain while you keep your body fat under control.

THE JASON MOMOA WORKOUT ROUTINE FOR DUNE: PART THREE

Here is the honest part first. Nothing has been published about a specific Jason Momoa Dune: Part Three workout. No trainer has gone public with a plan for the film, and Momoa has not shared his weight, his sessions or his diet for this shoot. Nothing in this blog is presented as his private programme for Dune: Part Three.

What he has talked about is the role. He told Empire in October 2026 that coming back as Hayt "was nerve-wracking." In his words, "I didn't sign up to play this guy. I signed up to play the other guy." Then he got excited: "This is my guy, man. I'm going to unleash hell on everyone!"

The only physical change he has shared publicly is the beard. In July 2025, he shaved it off for the first time in six years, on camera, to start the shoot. "This is the kickoff, 'Dune 3,'" he said, before adding, "Only for you, Denis."

What is on the record is how he has trained for his other roles.

He trained as a fighter for the first Dune. For Duncan's last stand in the 2021 film, Momoa learned Kali, a weapons based martial art from the Philippines. "We did a bunch of stuff like Kali. I never really learned that. My son does that," he told IndieWire. He even worked a message to his son into the fight. "That's a Kali move, where you put your hand on your heart and put it on your head," he said. "That's to Timothée in the movie, but that's to my son in real life."

He climbs between his weight sessions. For the Aquaman films, Momoa kept climbing as a big part of his training. His Justice League trainer, Mark Twight, founded Gym Jones and was a serious climber himself. Twight has a line that sums up their approach: "It doesn't have to be fun to be fun."

He trains early. "I get up at 5am and I train hard," he told Men's Health UK. "I've got two young children, so I have to get up early. Morning is when I do all my best work."

He trains so he does not get hurt. On the Aquaman sequel, he said the work was about being able to move in a heavy suit and survive the action, not about looking good in the mirror.

If you want the Aquaman era breakdown, our original Jason Momoa workout covers his Lost Kingdom training. This one is built for his return as Hayt, and it is built for a man who wants to add real size and power to his frame.

So we have taken the traits above and built the routine that produces that look, using a structure designed for a big, dense, jacked physique.

That means four sessions a week, split into upper body and lower body days. Monday is upper body with a chest focus. Wednesday is legs with a quad focus. Friday is upper body again with a back and shoulders focus. Sunday is legs again with a posterior chain focus. Every major muscle gets trained twice a week, which is the sweet spot for building size while still recovering properly.

The lifts are chosen deliberately.

Incline dumbbell press and flat machine press build a full upper and middle chest, so the front of the body matches those huge shoulders.

Weighted pull-ups, chest supported machine rows and lat prayers build the wide climber's back. The pull-up is the closest gym lift to climbing, so it gets top billing on Friday.

Seated Smith machine shoulder press, machine lateral raises and reverse machine flys cover the front, side and rear of the shoulder for that round, heavy look.

DY dumbbell shrugs and neck curls build the traps and neck, which is where so much of the Momoa look comes from.

Hack squats, sissy squats, leg extensions, Nordic curls, seated leg curls and barbell hyper extensions cover the quads, hamstrings and glutes across two sessions, so your legs keep up with your upper body.

Preacher curls, rope hammer curls and two triceps extensions keep the arms full and in proportion. Hammer curls also build the forearms and grip, which matter for anyone who wants to look like he can swing a blade.

Standing calf raises finish the lower legs twice a week.

Most of the main lifts use reverse pyramid training. You do your heaviest set first, while you are fresh, then drop the weight for a second set with a few more reps. A couple of exercises use a single all out set, and a few use straight sets at the same weight.

If you want the whole thing laid out for you, with the nutrition handled too, our Beach Body Blueprint is built to help you build muscle and get lean in a simple, repeatable way.

ETERNO'S DUNE: PART THREE WORKOUT SCHEDULE

This is a four-day routine. Train Monday, Wednesday, Friday and Sunday. Warm up before each workout with five minutes of easy cardio and two light ramp up sets on your first exercise.

WORKOUT A (MONDAY)

• Incline DB Press: 2 sets x 6-8, 8-10 reps
• Flat Machine Press: 1 set x 8-12 reps
• Chest Supported Machine Row: 2 sets x 6-8, 8-10 reps
• Overhead Rope Extensions: 2 sets x 8-10, 10-12 reps
• Single-arm DB Preacher Curl: 2 sets x 6-8, 8-10 reps
• Machine Lateral Raise: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT B (WEDNESDAY)

• Hack Squat: 2 sets x 6-8, 8-10 reps
• Nordic Curl: 2 sets x AMRAP
• Sissy Squats: 2 sets x 8-12 reps
• Standing Calf Raise Machine: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps
  
  

WORKOUT C (FRIDAY)

• Weighted Pull-Ups: 2 sets x 6, 8 reps
• Seated Smith Machine Shoulder Press: 2 sets x 6-8, 8-10 reps
• Lat Prayers: 1 set x 8-12 reps
• Cable Crossover Extensions: 2 sets x 8-10, 10-12 reps
• Rope Hammer Curl: 2 sets x 6-8, 8-10 reps
• Reverse Machine Fly: 2 sets x 10-12, 12-15 reps
  
  

WORKOUT D (SUNDAY)

• Barbell Hyper Extensions (Hamstring Focus): 2 sets x 8-10 reps
• Leg Extensions: 2 sets x 8-10, 10-12 reps
• Seated Leg Curl: 2 sets x 8-10, 10-12 reps
• DY Dumbbell Shrug: 2 sets x 8-10, 10-12 reps
• Standing Calf Raise Machine: 2 sets x 8-10, 10-12 reps
• Neck Curls: 3 sets x 15-20 reps

NEXT: Chris Evans 'Avengers: Doomsday' Workout: Build Cap's Body

DUNE: PART THREE WORKOUT NOTES

Four days and twenty three exercises. It looks simple on paper, and it only works if you get the following right.

Reverse pyramid training is how the main lifts progress. Where you see two rep ranges, like 6-8, 8-10, your first set is the heaviest. Warm up, then load a weight you can lift for 6 to 8 clean reps. Rest, drop the weight by around 10 percent, and aim for 8 to 10 reps on the second set. When you hit the top of the range on your first set, add weight next session.

Weighted pull-ups use rep targets. The pull-up on Friday is written as 6, 8. Your first set is 6 reps with the most weight you can handle cleanly. Then take some weight off and do 8 reps. Once both sets feel solid, add a small plate. If you cannot do bodyweight pull-ups yet, start there and build up before you add a belt.

Single sets are all out sets. The flat machine press on Monday and the lat prayers on Friday are one set of 8 to 12 reps. They come after the main lift for that muscle, so you are already warm. Pick a weight that takes you close to failure inside the range, and add weight once you can get 12 clean reps.

Straight sets stay at the same weight. Where you see a single range for every set, like sissy squats at 2 sets x 8-12 reps or barbell hyper extensions at 2 sets x 8-10 reps, use the same load across all of them. Once you can hit the top of the range on every set, go up.

Nordic curls are as many reps as you can do. AMRAP means as many reps as possible with good form. Lower yourself as slowly as you can, catch yourself with your hands at the bottom, and push back up. Most men only manage a few clean reps at first. That is normal. Your hamstrings get stronger fast, and they protect your knees when you move like a fighter.

Train close to failure. Every working set should finish with only one or two reps left in the tank. The clearest sign you are there is your rep speed slowing down even though you are pushing as hard as you can. Low volume only works when the effort is genuinely high.

Rest properly between sets. Take as long as you need to feel ready for another all out effort. For the big compound lifts that usually means two and a half to five minutes. Isolation work like lateral raises, curls and neck curls needs less. Short, rushed rest periods just make your next set weaker.

Build the yoke. The traps and neck are what make Momoa look like Momoa. On the DY dumbbell shrug, lean slightly forward, shrug up and back towards your ears, and pause at the top. On neck curls, use a light plate or a neck harness, move slowly through a full range, and never jerk the weight.

Pull like a climber. On the pull-ups and lat prayers, think about driving your elbows down towards your hips rather than just yanking your chin over the bar. Control the way down. Grip strength comes with it, and the rope hammer curls on Friday add more.

The volume is low on purpose. Most muscle groups get around four to six hard sets per week. That sits inside the three to ten direct sets per muscle that is enough for the vast majority of natural lifters, as long as every set is taken close to failure. More is not better if you cannot recover from it.

Progress the weight, not the exercise list. Log every session. The goal is to slowly add weight or reps over weeks and months. Do not keep adding exercises because you feel like you should be doing more. A short routine you actually progress on will always beat a long one you do not.

Keep your extra training light. Momoa climbs and has trained in Kali for the screen. If you enjoy climbing, a martial art or some easy cardio, use it on your rest days and keep it away from your lifting sessions where you can. For most men, plenty of daily walking is all the extra activity they need.

Train for the long haul. Momoa trains so he does not get hurt, and he has come back from a hernia and a softer patch in the public eye. Good form, sensible weights and steady progress will get you further than one brutal month that ends in an injury.

THE JASON MOMOA DIET

The Jason Momoa diet has never been published as a meal plan for Dune: Part Three, so nothing here is presented as exactly what he eats for the film. What he has shared is how he eats when he is training for a big role.

"I just shovel it in, and then work hard. Work hard, eat hard, play hard, just do it," he told E! News while promoting Aquaman and the Lost Kingdom in 2023. "Because you're burning so many calories, I just eat and consume." He also admitted that he does not focus on calories and eats pretty much everything.

That works for a 6 feet 4 man on a film set, training for hours and burning through calories in heavy costumes and fight scenes. For most of us, eating everything in sight just adds fat. The size stays hidden under it, and the shape you want disappears.

Here is the approach that actually builds a big, powerful physique you can see, and it makes the Jason Momoa workout and diet far easier to live with.

Get lean first. If you cannot see the outline of your abs, start with a moderate calorie deficit of around 500 calories below maintenance. That works out at roughly a pound of fat loss per week, and with the routine above you will keep your muscle while the fat comes off. When progress stalls for a couple of weeks, take another 100 to 200 calories off.

Then build with a small surplus. Once you are lean, eat around 100 to 200 calories above maintenance. That is enough to keep adding muscle without blurring the shape you worked for. A big surplus mostly adds fat. Slow, steady gains look far better on camera and in the mirror.

Hit your protein every day. Aim for around 0.8 grams of protein per pound of bodyweight. At 200lbs, that is roughly 160 grams a day. Build every meal around protein sources such as chicken, steak, eggs, fish, Greek yoghurt or a protein shake. Protein is what turns your training into muscle, and it keeps you fuller while you lean out.

Keep fats moderate and fuel your training with carbs. Fats should make up somewhere around 15 to 30 percent of your daily calories. The rest goes to carbohydrates like rice, potatoes, oats, bread and fruit, which give you the energy to train hard four days a week.

Eat mostly whole foods. Meat, fish, eggs, dairy, rice, potatoes, oats, fruit and vegetables. They are easy to track and keep you full. You can still enjoy the foods you love. Fit them into your daily calories instead of shovelling them in on top.

Drink plenty of water. Momoa runs a water company, so he would probably approve. Staying hydrated helps you train hard, and it helps you tell the difference between hunger and thirst.

A simple day might look like this:

• Breakfast: Eggs on toast with a piece of fruit
• Lunch: Chicken, rice and vegetables
• Snack: Greek yoghurt with oats and berries
• Dinner: Steak or salmon with potatoes and a big portion of vegetables

If you are in the building phase and struggle to eat enough, add a protein shake or an extra portion of rice rather than reaching for junk food. That way the extra calories go towards muscle, not just weight on the scale.

That is the honest version of building a physique like Jason Momoa. Four hard sessions a week, lifts you actually progress on, big shoulders, a thick neck and a wide back, enough protein, and food that builds muscle without burying it. Pair it with the Beach Body Blueprint and you have the whole system laid out for you.