Michael B. Jordan Workout Routine, Diet Plan, Body Measurements

Michael Bakari Jordan probably has one of the best physiques in Hollywood. His Greek God body in action flicks like Creed, Creed II, and Black Panther in which Jordan has played the roles of a boxing champion and a supervillain has undoubtedly caught the eyes of viewers. Here we share an in-depth workout and diet plan that the 32-year-old The Wire star followed to portray the roles of Adonis Creed and Erik Killmonger.

Michael B. Jordan Body Measurements

Height: 6’; Weight: 175-185 lbs

Chest: 43”; Waist: 33”

Bicep: 15”

Michael B. Jordan Workout Routine

Jordan’s personal trainer Corey Calliet focused on building the actor’s muscles while increasing his work capacity to make him not just look like a championship boxer but also move like one. His training regimen included a combination of athletic conditioning and bodybuilding exercises. He trained four days a week, with each session consisting of cardio and circuit training for melting fat off his core while each muscle group was trained with volume to achieve the maximum pump. For warming up, he ran a mile at an average pace.

Michael B. Jordan Creed Workout

Day 1 (Arms, Chest, and Back Workouts)

• Incline Dumbbell Press (sets: 3, reps: 12)
• Dumbbell Fly (sets: 3, reps: 12)
• Push Ups (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)
• Dumbbell Kickback (sets: 3, reps: 15)
• Triceps Pushdown with Exercise Band (sets: 2, reps: 20)
• Bench Dips (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)

Day 2 (Lats, Biceps, and Traps Workouts)

• One-Arm Dumbbell Row (sets: 3, reps: 12)
• Neutral-Grip Pulldown (sets: 3, reps: 12)
• Barbell Bentover Row (sets: 3, reps: 12)
• Dumbbell Curl (sets: 3, reps: 12)
• Barbell Curl (sets: 3, reps: 12)
• Hammer Curl (sets: 3, reps: 12)

Day 3 (Legs, Abs Circuit Training)

• Dumbbell Lunge (sets: 3, reps: 30 sec for each leg)
• Single Leg Hip Extension (sets: 3, reps: 15 each leg)
• Leg Curl (sets: 3, reps: 12)
• Romanian Deadlift (sets: 3, reps: 12)
• Barbell Squat (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)
• Circuit training comprising Swiss Ball Crunch, Leg Raise, Resistance Band Reverse Crunch, Medicine Ball Toe Touch, and Sprinter Sit Up, each of these is performed for 25 reps in the first set and followed by the remaining two sets

Day 4 (Chest, Abs, and Arms Circuit)

• Dumbbell Bench Press (sets: 5, reps: 10, 9, 8, 7, 6) and Pushup (sets: 5, reps: 15)
• Dumbbell Fly (sets: 5, reps: 10, 9, 8, 7, 6) and Pushup (sets: 5, reps: 10)
• Dumbbell Curl (sets: 4, reps: 12)
• Dumbbell Kickback (sets: 4, reps: 15) and Bench Dip (sets: 4, reps: 20)
• Swiss Ball Crunch (sets: 3, reps: 25), Leg Raise (sets: 3, reps: 25), Resistance Band Reverse Crunch (sets: 3, reps: 25), Medicine Ball Toe Touch (sets: 2, reps: 25), and Sprinter Sit Ups (reps: 25, rest: as required)

Michael B. Jordan Black Panther Workout

Day 1 (Chest, Shoulders, Triceps)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Incline Bench Press with Dumbbell (sets: 4, reps: 12)
• Dumbbell Fly (sets: 3, reps: 12)
• Shoulder Press with Machine (sets: 4, reps: 12, 12, 10, 10)
• Lateral Raise (sets: 3, reps: 12, 10, 10)
• Dumbbell Shrug (sets: 3, reps: 12)
• Weighted Tricep Dips (sets: 3, reps: 12, 10, 8)
• Skullcrusher (sets: 2, reps: 12, 10)

Day 2 (Legs and Core)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Barbell Squat (sets: 4, reps: 12, 10, 8, 8)
• Leg Curl (sets: 3, reps: 12, 10, 10)
• Leg Press (sets: 3, reps: 12)
• Leg Extension (sets: 3, reps: 12, 10, 10)
• Seated Calf Raise (sets: 3, reps: 15-20)
• Standing Calf Raise with Machine (sets: 3, reps: 15-20)
• Decline Sit Ups (sets: 3, reps: 12-15)
• Plank (sets: 3, reps: 20 sec)
• Hanging Leg Raise (sets: 3, reps: 12-15)

Day 3 (Biceps and Back)

• Hammer Curl (sets: 3, reps: 12)
• Barbell Curl (sets: 3, reps: 12, 10, 8)
• Hyperextension (sets: 3, reps: 12-15)
• Underhand Barbell Row (sets: 3, reps: 12, 10, 8)
• Weighted Pull Up (sets: 3, reps: 12, 10, 8)
• Lat Pull Down (sets: 4, reps: 12, 12, 10, 10)
• T-Bar Row (sets: 4, reps: 12, 10, 8, 8)

Day 4 (Rest)

Day 5 (Chest, Shoulder, and Triceps)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Seated Dumbbell Press (sets: 4, reps: 12, 10, 8, 8)
• Bent-Over Reverse Fly (sets: 3, reps: 12)
• Bench Press with Dumbbells (sets: 4, reps: 12, 10, 8, 8)
• Close-Grip Push Up (sets: 3, reps: 12-15)
• Push Up (sets: 3, reps: 12-15)
• Rope Pressdown (sets: 3, reps: 12, 10, 8)

Day 6 (Posterior)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Deadlift (sets: 4, reps: 12, 10, 8, 8)
• Close-Grip Lat Pulldown (sets: 3, reps: 12, 10, 8)
• Barbell Hip Thrust (sets: 3, reps: 12, 10, 8)
• Dumbbell Curl (sets: 3, reps: 12)
• Dumbbell Stiff Leg Deadlift (sets: 3, reps: 12, 10, 8)
• Seated Calf Raise (sets: 3, reps: 15-20)
• Standing Machine Calf Raise (sets: 3, reps: 15-20)

Day 7 (Rest)

Michael B. Jordan Creed 2 Workout

Boxing Workouts

Since Jordan knew how to punch and box already, Calliet focused on keeping Adonis Creed lean and strong. Here is the training regimen that Adonis followed to transform his body and look better in Creed 2.

• Heavy Bag Training
• Mitt Session
• Fight Choreography
• Bodyweight Plyometric
• Light Weightlifting

Post-Boxing Training Circuit

The following circuit is repeated four times.

• Jump Rope for 3 minutes
• Kettlebell Swing (reps: 8)
• Dumbbell Goblet Squat (reps: 8)
• Push Ups (reps: 15)
• Sit Ups (reps: 20)

Michael B. Jordan Diet

The Fantastic Four star told in a recent interview that he wanted to raise the bar and evolve on his look that he gave on Creed. He followed a healthy diet plan and included plenty of lean protein which helped in building muscle. Here is a sample diet program similar to the one Jordan followed for Black Panther and Creed series.

• Meal 1: Oats, rice, a whole egg, six egg whites
• Meal 2: Steel cut oats, protein shake
• Meal 3: 8 oz. chicken, ground turkey, rice, sweet potato, a cup of green veggie
• Meal 4: 8 oz. fish, ground turkey, or chicken, rice, sweet potato
• Meal 5: Steel cut oats, protein shake
• Meal 6: 8 oz. chicken, ground turkey, one cup green vegetables, one tsp coconut, olive, or macadamia nut oil

Video: Michael B. Jordan Training and Boxing in Creed 2