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Get Battle Ready With Kit Harington’s ‘Game Of Thrones’ Workout

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Jon Snow Kino Workout

“Game Of Thrones” released its final episode in May of 2019, and fans had mixed feelings about the last season. Some fans liked the ending, while some signed a petition for a remake of the eighth season.

The show might have ended, but it gave us a whole host of unforgettable characters, such as Jaime Lannister, The Mountain, and much more. Another one of those memorable characters in the series is Jon Snow.

We’re introduced to Jon Snow in the first season as the illegitimate son of Eddard Stark. Jon, played by the actor Kit Harington, is never accepted as a legitimate member of House Stark. In order to prove himself, he trains to be a strong fighter and later joins the Night’s Watch as a guard.

Since the beginning of the show, Harington created a buzz among the fans with his incredible physique. The 32-year-old actor hired celebrity trainer Dalton Wong to get in fighter shape for the role.

“We were doing a lot of full-body movements, rather than the typical isolation exercises,” said Wong in an interview. This is the exact approach of the Kinobody Greek God Program, which has helped thousands of men achieve a body like Kit Harington’s.

How to Become a Real-Life Jon Snow

This Jon Snow-inspired “Game Of Thrones” workout routine incorporates the principles taught in the Greek God Program. The goal here is to focus on getting stronger while dropping body fat at the same time. You’ll lift heavy weights with low reps to trigger myofibrillar hypertrophy. This type of training will build hard, dense muscles that look good and give you functional strength.

Bench pressing your bodyweight is impressive, but bench pressing 1.5 times your bodyweight is even more impressive. People who follow the Greek God Program reach this godlike status thanks to the strategic training and nutrition protocols.

Try the “Game Of Thrones” workout for eight weeks and experience the strength and muscle building potential of the program. After completing this phase, get the Greek God Program to reach godlike status in as little as six months.

How Big Is Kit Harington?

Kit Harington is 5 feet and 8 inches tall, weighs around 150 pounds and walks around with single-digit body fat percentage. In 2014, he bulked up for his role in “Pompeii” and gained over 20 pounds of muscle. He then cut down to his current weight by dropping fat, which gave him the incredible muscle tone you see in the later seasons of “Game Of Thrones.”

Harington already had a decent body before “Game Of Thrones.” During his bulk for “Pompeii,” he consumed over 5,000 calories a day. He then dropped his calories to 1,800 to look like Jon Snow. He ended up getting shredded with lots of muscle.

Key Characteristics of Kit Harington’s Physique

Kit Harington isn’t a particularly tall guy. His height is slightly less than average for a guy, but he makes it up by having full, dense muscles. Harington has broad, round shoulders that compliment his defined arms. The British actor is not huge, but his chest and back muscles look dense. He also has defined 6-pack abs that completes his god-like physique. Harington also has a solid lower body. His glutes made the trending topic list on social media after a nude scene.

Being a sword fighter takes more than having big muscles. They need to be strong enough to fight with a heavy sword and athletic enough to move fast. This requires an increased strength-to-weight ratio. You can achieve this by focusing on getting stronger while keeping your body fat low.

Kinobody’s Jon Snow “Game Of Thrones” workout gives you the tools to get you ready for the battle (in case you find yourself guarding the Seven Kingdoms against wildlings and White Walkers). If not, it doesn’t hurt to have a body like Jon Snow at a pool party.

The Kit Harington “Game Of Thrones” Workout Routine

Kit Harington had to spend lots of time learning how to use a sword and training for the fighting scenes. Spending hours on stunt training doesn’t leave much time for strength training. Luckily, you only need three days a week to build your strength and build an incredible physique.

You also need to drop body fat to get the chiseled look with washboard abs. Your nutrition will be the main driver of fat loss. The diet you follow needs to be designed to fuel your workouts while allowing you to lose fat consistently. The Greek God Program nutrition guide walks you through how to determine exactly how much protein, carbohydrates and fats to eat for fat loss and strength gain. This proven nutrition timing strategy makes the diet easy and sustainable for the long-term.

The “Game Of Thrones” routine consists of two workouts, rotated on three non-consecutive days in a week. Workout A is a push-focused routine, training the shoulders, chest and triceps; Workout B focuses on pulling movements that work out your back and biceps. You’ll also train your lower body on Workout B.

Muscle and strength gains happen slowly. You need to challenge your muscles to the limits and allow them to recover. Muscles get bigger and stronger during rest. In order to maximize muscle growth and recovery, the “Game Of Thrones” workout is designed to hit each muscle group every four or five days.

This eight-week routine focuses primarily on shoulder development. The Greek God Program has specialization routines for each muscle group, so you can focus on developing your weaker body parts.

Training Schedule

Week 1

  • Monday: Workout A
  • Wednesday: Workout B
  • Friday or Saturday: Workout A

Week 2

  • Monday: Workout B
  • Wednesday: Workout A
  • Friday or Saturday: Workout B

Workout A: Chest, Shoulders, Triceps and Abs

  • Incline Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Standing Barbell Press: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Weighted Dips: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Seated Cable Row: 4 sets x 12, 10, 8, 6 reps (standard pyramid training)
  • Lateral Raises: 4 sets x 12, 10, 8, 6 reps (standard pyramid training)

Workout B: Back, Biceps and Legs

  • Weighted Chinups: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Speed Skater Squats: 3 sets x 4-6, 6-8, 8-10 reps (reverse pyramid training)
  • Machine Curls: 3 sets x 8-10, 10-12, 10+10 reps (Kino arm blasters)
  • Single Leg Romanian Deadlifts: 3 sets x 6-10 reps each leg (reverse pyramid training)
  • Face Pulls: 4 sets x 12-15 reps (Kino rep training)

The weighted chinups and dips are excellent exercises to work multiple muscle groups at the same time. Chinups are great for developing back and biceps, while dips focus on your chest and triceps. You can add weight by using the Kino Belt as you get stronger.

“Game Of Thrones” Workout Notes

Reverse Pyramid Training

The most efficient way to get stronger is to train heavy in the 4-6 rep range. You need to go as heavy as possible without thinking about saving your muscles for the next set. Pyramid style training — where you save the heaviest set for last by increasing the weight in each set — was developed with this thinking. The problem with this method is your muscles get fatigued before the heaviest set.

With reverse pyramid training — after a few warmup sets — you’ll jump straight into the heaviest set, where you trigger maximum strength gains. In the subsequent sets, lower the weight by ten percent and increase the reps to add more volume.

Kino Rep Training

Kino rep training is a high-volume, high-rep training style that aims to make your muscles look bigger by stimulating sarcoplasmic hypertrophy.

Watch the video above to learn how to apply Kino rep training to your workout.

Kino Arm Blasters

The Kino arm blaster is an amazing method to get a crazy pump in your biceps. Perform two sets of machine curls as prescribed above. On your third set, get 10 full reps, which will pump the blood and metabolic byproducts to your biceps. Then, get an additional 10 half-reps, which will trap all the blood and growth factors in the biceps area.

You can see the application of Kino arm blaster here:

Want More Kinobody Workouts?

Perhaps Kit Harington isn’t your desired physique. Or you’re already at this point and you’re looking for the next step in your body’s evolution. Or you’re a woman who wants to be the equivalent of Jon Snow.

No matter your starting point or fitness goal, Kinobody has a program that fits your needs. Take the physique quiz now to find out what the ideal training program for you.

Then, search for more celebrity-based workouts on the Kinobody blog. These will give you the early stages of the paid courses. Test out all of the various workouts and see which one fits both your lifestyle and your training preferences. Lastly, grab the full course to discover the nutrition, supplementation, bonus routines and more!

You may not be the true heir to the Iron Throne, but you can have the physique that demands the respect of a king. Follow this workout and dial in your nutrition, then you’ll be ripped and know nothing…just like Jon Snow.

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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