Matt Damon’s diet and workout routine for The Bourne Legacy


Matt Damon is one of Hollywood’s most recognizable faces. You will undoubtedly recognize him as Jason Bourne even if you don’t know him by name.

Damon stands out for his action sequences and the fact that he does the majority of his stunts himself.

Damon’s transformation into a super spy was sparked by a four-week, high-intensity, heavy-weight metabolic training program recommended by celebrity trainer Jason Walsh, the owner of Rise Nation of Los Angeles.

Matt Damon’s Workout Routine

Matt Damon Jason Bourne training focused on his whole body instead of focusing on singular muscle groups. The benefit of this workout is that using more muscles leads to higher oxygen demand, which helps burn calories. This is how Damon was able to lose weight while building muscle.

Initially, Matt Damon started his exercise program with bodyweight exercises, which included the following:

  • 3 sets of 100 push-ups.
  • 3 sets of 25 pull-ups each
  • 2 sets of 25 Squats
  • 2 sets of 25 pistol squats
  • 2 sets of 25 Squat-Jumps
  • 4 sets of 25 crunches

To prepare for his shirtless streaks, he participated in cardio exercises. Famously, Damon used the VersaClimber, which is Jason Walsh’s favorite machine because it provides the benefits of aerobics and tones the body.

Matt Damon’s Diet Routine

To prepare for his role as Jason Bourne, Damon carefully watched his food. Despite strenuous exercise, his daily calorie limit was 2,000. Lean animal protein, vegetables, whole grains, nuts and protein shakes made up his six daily meals. When it came time to film, he cut like a fighter to be as lean and chiseled as possible while drinking plenty of water.


Damon consumed three hard-boiled eggs, a glass of milk and some snacks before his first practice at Bourne. He was drinking the first of his two daily protein shakes after his workout.


Damon often ate chicken breasts or a lean cut of beef for lunch, along with salad and the good fats of avocado and coconut oil. Another option for him can be a cheese sandwich on whole wheat bread.

Having dinner

Damon usually had fish and vegetables for dinner, with salmon being his favorite. Since he wouldn’t expend as many calories at night, dinner would often be lower in calories than lunch.

Damon’s training with Jason Walsh is largely responsible for his exercise philosophy today. Walsh surprised Damon the most out of the twelve coaches he had. Instead of polishing him off, Walsh used training techniques that helped the actor develop an athletic physique, giving him mobility, flexibility and overall strength.

The secret to Damon’s strength and physical transformation is his willingness to push his workouts to extremes, especially when he has a specific goal in mind.

Q. Are you ready to try Matt Damon’s workout routine?

0 votes so far

Profile Picture

Coming soon!


Comments are closed.