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Michael B. Jordan’s intense training helped him achieve a Hollywood-worthy physique. From Creed’s chiseled boxer to Black Panther’s fearsome Killmonger, his dedication to fitness is undeniable. His transformation required structured workouts, discipline, and expert coaching to prepare for action-packed roles.
This workout is inspired by the training principles that helped him build strength, endurance, and explosive power. Whether throwing punches in Creed or dominating the screen in Black Panther, he trained hard to stay in peak shape.
This guide breaks down a structured routine based on his training approach. Learn how to build strength, size, and conditioning using similar strategies to sculpt a strong, athletic physique of your own.
A Workout Inspired By Michael B. Jordan
This five-day split routine builds strength, muscle definition, and endurance, just like Michael B. Jordan’s training for roles like Creed. The plan balances push, pull, and lower-body workouts, ensuring full-body development and optimal recovery.
Follow the schedule below to train like him.
- Day 1: Chest, shoulders, and triceps.
- Day 2: Legs and core.
- Day 3: Back and biceps.
- Day 4: Active rest.
- Day 5: Chest, shoulders, and triceps.
- Day 6: Pull and posterior chain.
- Day 7: Rest.
Michael B. Jordan Inspired Workout
The workout plan follows a split routine, ensuring each muscle group has time to recover while maximizing strength and growth. Training five days a week, combining strength, hypertrophy, and athletic conditioning.
By targeting major muscle groups twice a week, this approach builds size and definition while maintaining speed and agility for peak performance. The structured plan balances upper body, lower body, and functional movements, creating a well-rounded and athletic physique.
Michael B. Jordan’s Inspired Workout Plan
- Day 1: Chest, shoulders, and triceps.
- Day 2: Legs and core.
- Day 3: Back and biceps.
- Day 4: Active rest.
- Day 5: Chest, shoulders, and triceps.
- Day 6: Pull and posterior chain.
- Day 7: Rest.
Day 1: Chest, Shoulders, And Triceps
This workout focuses on upper body strength and definition, targeting the chest, shoulders, and triceps. The goal is to build muscle size and power while improving shoulder stability and pressing strength.
Heavy compound movements, like incline dumbbell bench press and weighted dips, develop a broad, sculpted chest. Shoulder exercises enhance width and definition, while triceps work ensures stronger, more defined arms.
Each exercise follows a progressive overload approach, meaning reps decrease as weight increases. This builds both muscular endurance and power.
With the right amount of rest between sets, the intensity stays high, maximizing muscle engagement. By the end of this session, your upper body will feel stronger, fuller, and more explosive.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Incline Dumbbell Bench Press | 4 | 12, 10, 8, 8 | 60–90 seconds |
| Dumbbell Fly | 3 | 12 | 60–90 seconds |
| Machine Shoulder Press | 4 | 12, 12, 10, 10 | 60–90 seconds |
| Lateral Raise | 3 | 12, 10, 10 | 60–90 seconds |
| Dumbbell Shrug | 3 | 12 | 60–90 seconds |
| Weighted Dip | 3 | 12, 10, 8 | 60–90 seconds |
| Skull Crusher | 1 | 12, 10 | 60–90 seconds |
Day 2: Legs And Core
This workout is about building lower-body strength, power, and stability, with a strong emphasis on quads, hamstrings, glutes, and calves. A well-developed lower body enhances athleticism, explosiveness, and balance, essential for Michael B. Jordan’s intense fight scenes and action sequences.
The barbell squat and leg press are foundational moves, helping build raw strength and mass in the legs. Squats stimulate key hormones like testosterone and growth hormone, aiding muscle growth and recovery.
Isolation exercises refine muscle definition, while core work enhances stability and control. A strong lower body improves posture, agility, and endurance, making this session essential for full-body performance.
Exercise | Sets | Reps | Duration | Rest (between sets) |
|---|---|---|---|---|
| Barbell Squat | 4 | 12, 10, 8, 8 | 60–90 seconds | |
| Leg Press | 3 | 12 | 60–90 seconds | |
| Leg Curl | 3 | 12, 10, 10 | 60–90 seconds | |
| Leg Extension | 3 | 12, 10, 10 | 60–90 seconds | |
| Standing Machine Calf Raise | 3 | 15–20 | 60–90 seconds | |
| Seated Calf Raise | 3 | 15–20 | 60–90 seconds | |
| Plank | 3 | 20 seconds | 60–90 seconds | |
| Decline Sit-Up | 3 | 12–15 | 60–90 seconds | |
| Hanging Leg Raise | 3 | 12–15 | 60–90 seconds |
Day 3: Back And Biceps
This back and bicep workout focuses on building upper-body strength and thickness, with an emphasis on the back and biceps. A strong back strengthens posture, stability, and pulling power, while well-developed biceps add definition and functional strength.
The goal is to build back width and thickness using compound movements. Exercises like lat pulldowns, T-bar rows, and pull-ups engage multiple muscle groups for maximum growth.
Isolation exercises target the biceps for a stronger, more defined look. This combination improves pulling strength, grip endurance, and overall muscle balance.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Lat Pulldown | 4 | 12, 12, 10, 10 | 60–90 seconds |
| T-Bar Row | 4 | 12, 10, 8, 8 | 60–90 seconds |
| Weighted Pull-Up | 3 | 12, 10, 8 | 60–90 seconds |
| Underhand Barbell Row | 3 | 12, 10, 8 | 60–90 seconds |
| Hyperextension | 3 | 12–15 | 60–90 seconds |
| Barbell Curl | 3 | 12, 10, 8 | 60–90 seconds |
| Hammer Curl | 3 | 12 | 60–90 seconds |
Day 4: Chest, Shoulders, And Triceps
This is another push day, but with slightly less intensity to focus on muscle endurance, control, and definition. A strong chest, shoulders, and triceps helped Michael B. Jordan bring speed and explosive power to his fight scenes.
The seated dumbbell press and bench press build pressing power, while push-ups enhance endurance and functional strength. The benefits of push-ups go beyond muscle growth, they improve stability, core engagement, and real-world performance. Isolation exercises like rope pressdowns and reverse flies add muscle balance and refinement.
By focusing on both strength and endurance, this session ensures a sculpted, powerful upper body that performs well under pressure.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Seated Dumbbell Press | 4 | 12, 10, 8, 8 | 60–90 seconds |
| Bent-Over Reverse Fly | 3 | 12 | 60–90 seconds |
| Dumbbell Bench Press | 4 | 12, 10, 8, 8 | 60–90 seconds |
| Push-Up | 3 | 12–15 | 60–90 seconds |
| Close-Grip Push-Up | 3 | 12–15 | 60–90 seconds |
| Rope Pressdown | 3 | 12, 10, 8 | 60–90 seconds |
Day 5: Pull And Posterior Day
This session focuses on posterior chain strength, targeting the back, glutes, hamstrings, and calves. Strengthening the posterior chain reduces pain and improves muscular strength, making it key for injury prevention and performance.
The deadlift benefits improve athletic performance, reduce lower back pain, and enhance full-body stability. The hip thrust builds lower-body power, activating the glutes up to 55% more than the back squat.
Lat pulldowns focus on developing back strength. Dumbbell curls add upper-body balance, and calf raises improve lower-leg endurance, rounding out the session for full posterior chain development.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Deadlift | 4 | 12, 10, 8, 8 | 60–90 seconds |
| Close-Grip Lat Pulldown | 3 | 12, 10, 8 | 60–90 seconds |
| Dumbbell Curl | 3 | 12 | 60–90 seconds |
| Barbell Hip Thrust | 3 | 12, 10, 8 | 60–90 seconds |
| Dumbbell Stiff Leg Deadlift | 3 | 12, 10, 8 | 60–90 seconds |
| Standing Machine Calf Raise | 3 | 15–20 | 60–90 seconds |
| Seated Calf Raise | 3 | 15–20 | 60–90 seconds |
Benefits Of Training Like Michael B. Jordan
Below are three key benefits that help create a stronger, more athletic, and well-balanced physique.
Builds Strength And Power
Michael B. Jordan’s training approach emphasizes compound exercises, which efficiently build strength and power. Multi-joint exercises have been shown to increase strength more effectively than single-joint movements. This makes them a more efficient way to build muscle and power.
By progressively increasing weight, these exercises improve force production and muscle coordination, helping muscles work together more effectively. A stronger body also enhances grip strength and control, which are important for combat training and real-world strength.
Enhances Endurance And Conditioning
Muscles need endurance to sustain high-level performance over extended periods. Higher-rep training and bodyweight exercises help muscles adapt to repeated effort without tiring too quickly. Movements like push-ups, dips, and core work improve muscular resilience, making it easier to maintain strength over time.
This training style also supports better recovery and helps reduce overall fatigue. Low-load, high-rep resistance training has been shown to minimize muscle damage while still enhancing strength. A mix of strength and endurance exercises helps muscles handle heavy loads and sustained effort, leading to well-rounded performance.
Develops A Balanced, Aesthetic Physique
A well-structured training program builds muscle proportionally, preventing weak points and imbalances. Training all major muscle groups ensures symmetry and even development, rather than overemphasizing one area. This creates a balanced, athletic look that is both strong and functional.
Split routines are highly effective for muscle growth, providing enough recovery while ensuring muscles are trained frequently for steady development. They have been shown to result in greater quadriceps growth, making them an excellent choice for hypertrophy.
Training Tips To Keep In Mind
Maximizing results from this workout plan requires consistency, proper form, and smart recovery strategies. Here are some key tips to help you get the most out of your training:
- Prioritize Proper Form – Avoid rushing through exercises. Focus on controlled movements and full range of motion to prevent injuries and ensure muscle activation.
- Progressive Overload is Key – Gradually increase weight, reps, or intensity to keep making gains. Small improvements each week lead to long-term results.
- Balance Strength and Recovery – Training hard is important, but so is rest and recovery. Give muscle groups adequate time to repair and grow.
- Fuel Your Body – Proper nutrition and hydration support muscle growth, endurance, and recovery. Protein intake is especially important for repairing muscles.
- Stay Consistent – The best results come from sticking to the plan and staying patient. Fitness is a long-term process, and progress happens over time.
Conclusion
Michael B. Jordan’s inspired workout is a well-rounded plan for strength, endurance, and athleticism. This split routine targets each muscle group strategically, ensuring balanced development and optimal recovery.
By focusing on progressive overload, proper form, and consistency, anyone can apply these principles to build a powerful, sculpted physique. Even without a gym, a leg workout at home with bodyweight exercises like squats and lunges still builds strength.
Training in this style improves functional strength, stamina, and overall performance. Stay disciplined, fuel your body, and trust the process. With dedication, you can achieve a stronger, leaner, and more athletic version of yourself.
Frequently Asked Questions
Michael B. Jordan reportedly trained several hours a day, combining strength training, boxing, and conditioning to prepare for his roles.
He followed a high-intensity strength training program, incorporating progressive overload, compound lifts, and muscle-specific isolation work. A strict diet with high-protein meals also played a key role in his transformation.
With a powerful chest and structured training regimen, his bench press strength is likely at an advanced level. However, his workouts focus more on muscle endurance, hypertrophy, and functional strength rather than achieving a one-rep max.
He trained 5–6 days per week, incorporating strength training, boxing, and athletic conditioning to maintain his physique and endurance.
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About the Author
Cristian Ortega, PT Certified Personal Trainer
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