Last Updated On June 25, 2023
Michael Bakari Jordan rose to fame through television roles and made a splash on the big screen. Most memorable for his role opposite Sylvester Stallone in Creed, Jordan was finally able to show off his incredible physique.
Once the movie was released, many people flocked to the internet to learn how he did it. Whether to imitate or incorporate some details of his workout into your daily life, we will cover it here.
Along the way, we will learn more about Michael Jordan, his cardio and circuit training workout routine, diet, and supplements. We will also look at his awards and answer your questions. Ready to get started?
- Workout Summary (Quick Guide)
- Michael B. Jordan’s Workout Routine Explained
- Who is Michael B. Jordan? (Brief Background)
- Current Body Stats
- Michael B. Jordan Workout Principles For Different Roles
- Accomplishments (Awards & Nominations)
- Michael B. Jordan's Nutrition & Diet Plan
- What Supplements Does Michael B. Jordan Take?
- Michael B. Jordan's Workout Routine FAQs
- Conclusion
Workout Summary (Quick Guide)
Main Workout Goal | Building Muscle Mass |
Program Duration | 9 weeks |
Workout Days Per Week | 6 |
Time Per Workout | 60-90 minutes |
Equipment Required | Dumbbells, Barbells, T-Bar, Rope |
Recommended Supplements | Protein Shakes Pre-Workout BCAA's Multivitamins |
Michael B. Jordan’s Workout Routine Explained
Jordan and his personal trainer (Corey Calliet) use their time to work on specific muscle groups. They perform compound exercises to maximize muscle growth potential and supersets to save time while maximizing effort.[1]
This type of workout program is intense. It also includes midday shadow boxing exercises with few rest periods.
The weight training and athletic conditioning for a movie role may not be required in your home gym, but following these workout routines will make you feel like you could audition. Every muscle group is targeted, from calves and thighs routines to the biceps and shoulder exercises.
Each training session plays out like a scene from Rocky, with medicine ball sit-ups, jump rope training regimen, jumping jacks, and even warm-up dumbbell lunge sessions.
While they didn't get into a freezer and punch slabs of beef, they did work on building muscle with maximum pump and never skipped workout days or sessions.
When gearing up for the role of Adonis Creed, Jordan followed a 6/7 day workout cycle where Sunday was scheduled as a rest day, but it was left open for a core and transverse abs workout.
His diet (covered further below) was crucial to show off the gains and lean muscle mass he acquired following this and other workout routines. The actor's muscles speak for themselves, and his work capacity to get to where he did is nothing short of astonishing.
If you are following this routine, ensure you start at a moderate pace, alternate arms frequently, minimize rest periods, and work in straight sets. If you do, you might be able to match Michael Jordan's chest and bicep size and be able to challenge him to a title fight.
Monday: Chest, Shoulders & Triceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Incline Dumbbell Bench Press | 4 | 12, 10, 8, 8 | 15-20 secs |
Dumbbell Fly | 3 | 12 | 15-20 Secs |
Machine Shoulder Press | 4 | 12, 12, 10, 10 | 15-20 Secs |
Lateral Raise | 3 | 12, 10, 10 | 15-20 Secs |
Dumbbell Shrug | 3 | 12 | 15-20 Secs |
(Weighted) Dip | 3 | 12, 10, 8 | 15-20 Secs |
Skullcrusher | 2 | 12, 10 | 15-20 Secs |
Related Article - Lateral Raise Alternatives
Tuesday: Legs & Core
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Barbell Squat | 4 | 12, 10, 8, 8 | 15-20 Secs |
Leg Press | 3 | 12 | 15-20 Secs |
Leg Curl | 3 | 12, 10, 10 | 15-20 Secs |
Leg Extension | 3 | 12, 10, 10 | 15-20 Secs |
Standing Machine Calf Raise | 3 | 15-20 | 15-20 Secs |
Seated Calf Raise | 3 | 15-20 | 15-20 Secs |
Plank | 3 | 20 secs | 15-20 Secs |
Decline Sit Up | 3 | 12-15 | 15-20 Secs |
Hanging Leg Raise | 3 | 12-15 | 15-20 Secs |
Wednesday: Biceps & Back
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Lat Pull Down | 4 | 12,12,10,10 | 15-20 Secs |
T-Bar Row | 4 | 12,10,8,8 | 15-20 Secs |
(Weighted) Pull Up | 3 | 12,10,8 | 15-20 Secs |
Underhand Barbell Row | 3 | 12-15 | 15-20 Secs |
Hyperextension | 3 | 12-15 | 15-20 Secs |
Barbell Curl | 3 | 12, 10, 8 | 15-20 Secs |
Hammer Curl | 3 | 12 | 15-20 Secs |
Thursday: Rest Day & Optional Ab Workout
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Sit Up | 3 | 15-20 | 15-20 Secs |
Plank | 3 | 20 secs | 15-20 Secs |
Side Plank | 3 | 20 sec (Each) | 15-20 Secs |
Bicycle Crunch | 3 | 10 (each) | 15-20 Secs |
Flutter Kicks | 3 | 15 (each) | 15-20 Secs |
Friday: Chest, Shoulder, & Triceps
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Seated Dumbbell Press | 4 | 12,10,8,8 | 15-20 Secs |
Bent Over Reverse Fly | 3 | 12 | 15-20 Secs |
Dumbbell Bench Press | 4 | 12,10,8,8 | 15-20 Secs |
Push Up | 3 | 12-15 | 15-20 Secs |
Close Grip Push Up | 3 | 12-15 | 15-20 Secs |
Rope Pressdown | 3 | 12,10,8 | 15-20 Secs |
Related Article - Dumbbell Vs Barbell Bench Press
Saturday: Pull & Posterior Day
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Deadlift | 4 | 12,10,8,8 | 15-20 Secs |
Close Grip Lat Pulldown | 3 | 12, 10, 8 | 15-20 Secs |
Dumbbell Curl | 3 | 12 | 15-20 Secs |
Barbell Hip Thrust | 3 | 12, 10, 8 | 15-20 Secs |
Dumbbell Stiff Leg Deadlift | 3 | 12, 10, 8 | 15-20 Secs |
Standing Machine Calf Raise | 3 | 15-20 | 15-20 Secs |
Seated Calf Raise | 3 | 15-20 | 15-20 Secs |
Sunday: Rest Day & Optional Abs
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Sit Up | 3 | 15-20 (with or without a medicine ball) | 20-25 secs |
Plank | 3 | 20 secs | 20-25 Secs |
Side Plank | 3 | 20 sec (Each) | 20-25 Secs |
Bicycle Crunch | 3 | 10 (each) | 20-25 Secs |
Flutter Kicks | 3 | 15 (each) | 20-25 Secs |
Who is Michael B. Jordan? (Brief Background)
Michael B. Jordan started out as a child model for several companies and began working out and training at an early age. Born in Santa Ana, California, he became a professional actor in 1999 and was featured on The Cosby Show and The Sopranos.
Jordan honed his skills at the Newark Arts High School and was soon spotted and picked up for more permanent roles.[2]
He spent time on All My Children, replacing star Chadwick Boseman in the role of Reggie Montgomery. It wasn’t until 2009 that his star began to truly shine, though. He was signed to a starring role in NBC’s Friday Night Lights as quarterback Vince Howard.
This all led to a breakthrough role in Ryan Coogler’s Fruitvale Station. He played Johnny Storm, the Human Torch, in 2015’s Fantastic Four but made a huge cinematic comeback as Adonis Creed opposite Sylvester Stallone in the Creed movie and again in Creed II.
It was Adonis Creed that allowed the world to truly see his muscles and shredded physique, leading to much more critical acclaim and notoriety. It also led to winning People magazine's Sexiest Man Alive cover in 2021.
Related Article - Terry Crews Workout Routine And Diet Plan
Current Body Stats
As of the writing of this article, Michael B. Jordan’s current ripped body stats look like this:
Stat | Measurement |
|---|---|
Height | 6’ |
Weight | 175-185 lbs |
Age | 35 |
Biceps | 14.5 inches |
Waist | 33 inches |
Chest | 43 inches |
Legs | 18 inches |
Michael B. Jordan Workout Principles For Different Roles
Jordan's different roles required different workouts and different body mass styles. For the Killmonger role, for example, he needed more mass, larger muscles, and a solid appearance.
As Creed, Jordan needed a lighter body appearance, more defined muscles, and a ripped appearance.
Each routine or Michael B Jordan workout took dedication, rest and recovery times, and an active lifestyle with the right diet mixed in.
Related Article - Jason Momoa's Daily Training And Exercise
Regardless of a workout for Black Panther or a body transformation with Jordan's Creed workout, it was Jordan's attention, dedication, and desire (along with a trainer) that got him to his goals.
Accomplishments (Awards & Nominations)
Over his entire acting career, Michael B. Jordan has been nominated 50 times for various achievements and awards.
Of those 50, he has won 17 times.[3] Here are some of the most impressive accolades.
Black Panther
Creed
Fruitvale Station
Michael B. Jordan's Nutrition & Diet Plan
Filming for Creed, Jordan was under a complex and strict meal plan. He worked with his trainer, to have a healthy and protein-rich diet leading up to shooting but switched to a more mental-focused diet during the shoot.
This not only ensured he had enough calories to maintain the stresses of the film but was also mentally prepared to be directed on long shoot days. The diet became just as important as the training program. They needed to melt fat and maintain mental awareness.
Jordan's diet split his eating into 6 or 7 small meals throughout the day. This kept him full and focused but also provided enough calories and protein that his body wouldn't shut down.
Related Article - Charlie Hunnam's Diet Plan And Exercise
Morning Meal
For breakfast, it was typical to load up on carbohydrates and lean proteins. Jordan would typically eat several egg whites and a whole egg, along with rice and oats (without sugar).
Water was the primary hydration method, while other fluids were also consumed during the day to aid in electrolyte replenishment.
Morning Snack
A couple of hours after breakfast, you will find Michael eating steel-cut oats and drinking a protein shake to keep calories and energy levels up.
Lunch
Lunchtime fills Jordan with lean animal protein and more carbs. This includes lean protein from chicken and ground turkey, rice and sweet or red potato starch, as well as green veggies. Once again, more water and electrolytes for hydration.
Second Lunch
With 6 meals a day, you can start to feel like a hobbit, but you will need lean protein and calories when you are moving for 20 hours a day like Jordan. A couple of hours after lunch was another full meal, including fish and ground turkey, as well as more rice and sweet potatoes.
Afternoon Snack
As with the morning snack, Jordan can be found drinking a protein shake and eating steel cut oats to keep his stomach full and energy levels high.
Dinner
Dinner was the largest meal but still carefully proportioned. Michael B. would enjoy chicken, ground turkey, green veggies, and some coconut (or coconut oil). He would also add in olive oil or macadamia nut oil for minerals and vitamins.
Late Night Snack
Oftentimes the late snack was removed, but when it was needed, a protein shake with or without the steel cut oats was offered.
What To Go For
What To Avoid
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What Supplements Does Michael B. Jordan Take?
Aside from his protein shakes, Michael B. Jordan maintains several supplements. The list includes a pre-workout mix, additional BCAAs, his daily multivitamin and NO2 Booster Maxx.
Related Article - Taylor Lautner's Diet And Exercise
Michael B. Jordan's Workout Routine FAQs
Leading up to and during the Creed roles, Jordan and personal trainer Corey Calliet worked out 6 days a week, with 3 or 4 small burst sessions per day.
Typically they would have an intense cardio session in the morning, boxing and bag work at midday, and then cardio or lifting sessions in the evening.
During filming and workout weeks, Michael B. Jordan stated he gets an average of 4 hours of solid sleep per night.
Michael Jordan has been working on his appearance from a very young age. As a child model and actor, he started out younger than most doing small workouts and eating the right foods.
When hired for Friday Night Lights and again for the Black Panther and Creed films, Jordan also worked with a trainer for months before and during filming.
It was reported by Jordan's personal trainer, Corey Calliet, that he put on 15 pounds of muscle mass to play the role of Killmonger.
The current estimate for max bench press of Michael B. Jordan is 325 pounds.
Related Article - Jonah Hill's Workout Routine
Conclusion
Actor Michael Jordan’s filming diet and workout program for Creed and Creed II is one of the most intense and brutal plans out there.
Sill, if you want the body of Apollo Creed’s son, you need to train and eat like him. This includes boxing training.
This workout is not designed for beginners, and even more advanced gym enthusiasts will find it daunting.
However, if you can stick it out and maintain your diet, you can see fast results with large gains, less plateauing, and more long-term benefits than with almost any other program.
See Also - Zac Efron's Exercise And Diet Plan
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592763/
2. https://www.nps.k12.nj.us/ART/
3. https://www.imdb.com/name/nm0430107/awards
