Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
With his roles in movies like Creed and Black Panther, Michael B. Jordan has established himself as the owner of one of the best physiques in Hollywood. His combination of a ripped body, muscle mass, and athletic conditioning has millions of fans wondering exactly what he does to maintain such peak condition.
So, how exactly does he do it? Through intense, properly-programmed workouts, dedication, and proper nutrition. In this article, we'll analyze Michael B. Jordan's workout routine, dietary practices, and fitness lifestyle that have led to his transformation into a fitter, more sculpted version of himself.
Plus, keep an eye out toward the end of the article for a training-related question directed to you!
Table of Contents:
- Who is Michael B. Jordan?
- Principles to Getting Michael B. Jordan's Physique
- Micahel B. Jordan's Workout Routine
- Michael B. Jordan's Creed Diet Plan
- FAQs
- Reader Question: Do you follow any of Michael B. Jordan's training principles? Which works best for you? (Post in the comments!)
Who is Michael B. Jordan?
Michael B. Jordan is an American actor who has established himself as a 21st-century action star. Born in Santa Ana, California, on February 9, 1987, he started his career with minor television roles in the early 2000s. He then began to transition to the big screen, mainly on the strength of his impressive physique.
Michael has a mesomorphic body type, being naturally athletic. He stands at 5 feet, 11.5 inches (1.81 meters), with a weight that fluctuates between 175-185 pounds (79-84 kg), depending on the role he is playing. Michael is famous for his ripped physique and awesome athletic talents, even having been named 2020's Sexiest Man Alive by People Magazine. His peak shape body fat level is in the 6-8% range.
Here's an overview of Michael B. Jordan's most famous movie performances:
- "Fruitvale Station" (2013): In this critically praised film, he portrayed the real-life figure of Oscar Grant, gaining widespread accolades for his captivating portrayal. This film was critically lauded.
- In the "Rocky" spin-off films "Creed" (2015), "Creed II" (2018), and Creed III (2023), Michael portrayed Adonis Creed, the son of Apollo Creed.
- In the Marvel Cinematic Universe movie "Black Panther" (2018), Jordan played the multifaceted and unforgettable antagonist Erik Killmonger.
- In 2019's "Just Mercy," Jordan played the role of the real-life attorney Bryan Stevenson, who sought to reverse erroneous convictions. His impressive performance demonstrated his capacity to thrive in roles that are both socially important and emotionally taxing on the audience.
- In 2021's "Without Remorse," Michael took on the role of John Clark. In this role, he demonstrated his attention to fitness and stunts, further consolidating his place as an action star.
Current Stats:
- Height: 5'11.5 inches
- Weight: 175-185 pounds (75-85 kg)
- DOB: February 9, 1987
7 Training Principles To Get A Michael B Jordan Physique
A Michael B. Jordan body doesn't happen by chance. It requires a high degree of dedication, discipline, and consistency in basic fitness principles. Here are 7 fundamental principles that provide Michael's training and diet foundation.
1) Start with a warm-up:
Prior to engaging in strenuous workouts, use dynamic movements such as jumping jacks, high knees, or arm circles to boost blood flow and prepare your muscles for action.
Perform mobility exercises to enhance joint flexibility and range of motion, both of which are vital for preventing injuries.
2) Resistance Training:
Progressive overload, the process of gradually increasing the resistance that you are working against throughout your strength training routines, underlies Michael's weight training workout program.
This ensures that his muscles are consistently being challenged and growth stimulated.
3) Compound Movements:
Multi-joint compound lifts form the basis of Michael's strength and mass training workouts. Exercises such as squats, deadlifts, bench presses, and pull-ups are prioritized.
He also does a lot of high-intensity interval training (HIIT) to ramp up his metabolism, increase fat burn, and enhance his endurance and conditioning.
4) Goal-Specific Training:
Michael adjusts his training and nutrition to suit the desired physique for the role he's playing.
For example, for the Creed movies, he trained the way a boxer trains, while his role in Black Panther required a more rugged-looking physique, requiring more time working with heavy compound exercises.
5) Endurance:
Michael doesn't just train to look good. He also emphasizes cardiovascular endurance and functional training. As a result, he's ready and able to handle the physicality of his roles.
6) Rest and Recuperation:
Michael fully understands the role of rest and recuperation in the training equation. He prioritizes sleep, knowing that this is when the bulk of the muscle repair and building process takes place.
He also allows a body part a minimum of 48 hours before working it again and makes use of active recovery. Post-workout nutrition incorporating protein and fast-acting carbs is also part of his workout recovery plan.
7) Diet:
Michael follows a diet that prioritizes high protein low fat foods, complex carbohydrates, and healthy fats. He consumes plenty of fresh fruit and vegetables and eats every 3 waking hours.
Michael B. Jordan's Workout Routine
To say that there was a lot of pressure on Michael B. Jordan's shoulders leading up to his first Creed role is an understatement. Millions of Rocky fans worldwide were looking with a critical eye to see whether the young actor could match the outstanding physique of Carl Weathers, who played his onscreen father in the original movies.
Needless to say, Michael Jordan delivered on every level. In this section, we dig deep into his Creed workout routine to find out how he did it. We'll then explore how his training was adapted for Black Panther.
Michael B. Jordan's Weekly Training Schedule
Celebrity fitness trainer Corey Calliet trained Michael to prepare for his iconic role as Donnie Creed. To create the look of a professional boxer, the training consisted of a combination of athletic training, bodybuilding, cardio, and circuit training.
Jordan trained following a 4-day workout split. Each upper body muscle group was worked twice, with the lower body being worked once. Each session began with a one-mile moderate-paced run as a warm-up. Workouts on days one, two, and four were performed in straight set style, with as little rest as possible (30-45 seconds) between sets. On day three, the workout was performed as cardio and circuit training, doing 25 reps per exercise and completing 2-3 rounds of the circuit.
Keep in mind you can always personalize this routine to meet your own goals. For example, day one's chest workout lists an incline bench press, but you could also swap this for a traditional barbell press, a dumbbell bench press, or even a smith bench press. Or, you can make easy changes like performing curls on alternate arms, rather than working both arms at once. Customize it how you see fit!
Trainer Calliet introduced a novel rep system, with Michael performing ten sets of an exercise. He'd do ten reps on the first set, then rest very briefly before pumping out another nine reps. On each succeeding set, he'd do one rep less until he did just one rep on the last set.
Here's the Michael B. Jordan Creed workout plan:
Day One: Chest & Triceps
|
Exercise |
Sets x Reps |
|
Incline Dumbbell Press |
3 x 12 reps |
|
Dumbbell Flye |
3 x 12 reps |
|
Push Ups |
10 x 10, 9, 8, ... 1 |
|
Dumbbell Kickback |
3 x 15 reps |
|
Triceps Pushdown |
2 x 20 reps |
|
Bench Dip |
10 x 10, 9, 8, ... 1 |
Day Two: Back & Biceps
|
Exercise |
Sets x Reps |
|
One Arm Dumbbell Row |
3 x 12 reps |
|
Neutral Grip Pulldown |
3 x 12 reps |
|
Bent Over Row |
3 x 12 reps |
|
Dumbbell Curl |
3 x 12 reps |
|
Barbell Curl |
3 x 12 reps |
|
Hammer Curl |
3 x 12 reps |
Day Three: Legs + Abs Circuit
|
Exercise |
Sets x Reps |
|
Dumbbell Lunge |
3 x 12 reps |
|
Single Leg Hip Extension |
3 x 15 reps |
|
Swiss Ball Leg Curl |
3 x 12 reps |
|
Romanian Deadlift |
3 x 12 reps |
|
Squat |
10 x 10, 9, 8, ... 1 |
|
Abs Circuit: |
(Repeat 2-3 times) |
|
- Crunches |
25 reps |
|
- Leg Raises |
25 reps |
|
- Reverse Crunches |
25 reps |
|
- Toe Touch |
25 reps |
|
- Sprinter Sit Up |
25 reps |
Day Four: Chest, Arms & Abs
|
Exercise |
Sets x Reps |
|
Dumbbell Bench Press |
5 x 10, 9, 8, 7, 6 reps |
|
Push Ups |
5 x 15 reps |
|
Dumbbell Flye |
5 x 10, 9, 8, 7, 6 reps |
|
Push Ups |
5 x 10 reps |
|
Dumbbell Curl |
4 x 12 reps |
|
Dumbbell Kickback |
4 x 15 reps |
|
Bench Dip |
4 x 20 reps |
|
Abs Circuit: |
(2-3 rounds) |
|
- Crunches |
25 reps |
|
- Leg Raises |
25 reps |
|
- Reverse Crunches |
25 reps |
|
- Toe Touch |
25 reps |
|
- Sprinter Sit Up |
25 reps |
Let's now skip forward a couple of years to see how Michael's training for Black Panther differed from his prep for Creed. To convincingly play Erik Killmonger, Michael needed to add more rugged muscle mass.
To build more lean muscle, they adopted more of a bodybuilding training approach focusing on compound exercise, heavier weights, and lower reps. There was a lot of deadlifting, squatting, and bench pressing, with pyramid sets ranging between 12 and 6 reps.
Not only did this get Michael much bigger, but it also got him dramatically stronger. This type of training pushed Michael's weight up to the mid 190 pounds. Calliet then had Jordan diet back to a screen weight of 184 ripped, massive pounds.
Michael B. Jordan's Creed Diet Plan
Even before entering his prep for the first Creed movie, Michael followed what could be considered a 'clean diet.' To pack on the lean mass of a pro boxer, though, he had to take his nutrition to the next level.
In order to provide the calories needed to build new muscle, Calliet had him eat every three waking hours. That meant Jordan's meal plan had him consuming six meals daily. Here is what a typical day of Jordan's diet looked like:
|
Meal |
Food Items |
|
Meal One |
Six egg whites |
|
|
One whole egg |
|
|
45g oats |
|
Meal Two |
Protein shake |
|
|
35g steel-cut oats |
|
Meal Three |
8oz fish |
|
|
65g brown rice |
|
|
1 cup green vegetable |
|
Meal Four |
8oz chicken |
|
|
35g sweet or red potato |
|
Meal Five |
Protein shake |
|
|
35 g steel-cut oats |
|
Meal Six |
8oz lean ground turkey (or similar lean protein) |
|
|
1 cup green vegetable |
|
|
1 tsp olive oil |
Michael Jordan Supplements
Smart supplementation played an important role in the Michael B Jordan diet plan. Here are the supplements he took on a daily basis during his Creed prep:
|
Supplement |
Dosage/Frequency |
|
Protein Shake |
2 times per day |
|
Beta Alanine |
5 grams daily |
|
Glutamine |
10 grams in three doses: before, during, and after training |
|
Creatine |
5 grams every morning |
|
Pre-Workout |
20 minutes before going to the gym |
Interested in increasing your supplement stack to that of Michael B Jordan's? Check out our articles on the Best Protein Powder, the 8 Best Glutamine Supplements, the Best Creatine Supplements, and the 14 Best Pre-Workout Supplements to find your perfect supplements!
FAQs
Michael B. Jordan is one of the most popular stars on the planet, so it's not surprising that there are a ton of questions about his training and lifestyle. Here are our answers to the five most common questions asked online:
How many hours a day does Michael B Jordan work out?
When he was training for the original Creed movie, Michael B. Jordan's workout split consisted of training for 60-90 minutes per day. The addition of boxing and circuit training added another 45-60 minutes per day to his training regimen. His training volume may vary depending on the type of physique he is going for when training for a specific role.
How much does Michael B Jordan weigh?
Michael's weight fluctuates between 175 and 185 pounds depending on the role he is playing. For the first Creed movie, he weighed about 175, going up to 184 pounds for the bulkier role of Eric Killmonger in Black Panther.
How much did Michael B Jordan weigh in Creed 3?
Michael B. Jordan weighed in at 180 pounds for Creed 3, starring alongside Jonathan Majors as Damian Anderson. This was five pounds more than his first appearance as Donnie Creed.
Is Michael B Jordan on steroids?
It is impossible to state categorically whether Michael B. Jordan is on steroids. However, there is no evidence that he is taking anabolics. He has clearly put in the hard work, dedication, and nutrition adherence needed to naturally transform his physique and support lean mass gain.
Is Michael B Jordan a boxer?
No, Michael B. Jordan is not a boxer. The actor did undergo prolonged and intense boxing training for his roles in Creed I, II, and III. As a result, he was able to convincingly portray a professional boxer, though never having actually been one.
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Michael B Jordan's Workout Plan: Final Takeaways
Achieving a physique like Michael B. Jordan's involves more than just physical effort; it requires an unwavering commitment to the values of consistency, discipline, and hard work.
This is obvious as Michael B. Jordan continues to inspire us with his dedication to fitness and transforming roles. Use what is useful from Micahel's training and diet and apply it to your program as you work to achieve your own empowered version of yourself.
Which of Michael B. Jordan's training principles have you had the most success with in your own workouts? Share your pointers, tips, and experiences in the comments!
Interested in learning what the most feared boxer on the planet did to build his physique? Check out our article on the Mike Tyson Workout! Want to dig into more celebrity workouts? Check out Chris Hemsworth's Workout Routine and The Rock's Workout Plan!
Some photos courtesy of Michael B. Jordan's Instagram
Steve Theunissen
Author