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Michael B. Jordan Workout Plan For Creed

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 104 minutes/day | 3 days/week
Goals

Build Muscle, Fat Loss, Tone Body

Equipment

Treadmill, Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Bodyweight, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Dumbbell, Other, Box, Lat Pulldown Cable Machine, Lat Pulldown Bar, Jump Rope, Seated Leg Press Machine, Leg Extension Machine


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Average Exertion
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50%
Average Cardio Intensity
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30%
Source: www.popworkouts.com

Jordan told Men’s Fitness he works out at Mansion Fitness in West Hollywood. Michael B. Jordan says he trains with (former boxer) Corey Calliet. His trainer talks about Jordan’s transformation into Adonis “Donnie” Johnson Creed (the son of Apollo Creed), saying:

The moment we knew we succeeded in the transformation was when Sly Stallone came in, checked him out and was like, WOW!


Michael B. Jordan’s trainer took his workouts to a whole new level by mixing boxing workouts, with a traditional 3-Day Split. To become the son of Apollo Creed, transforming Jordan’s body was a tall order.

Michael B. Jordan’s workout routine was up to the task. In fact, Jordan gained 24 pounds for the role. In order to get in the best shape of his life for Creed, Jordan says:We worked out all-day, every day for 4 to 5 months. Now, it’s down to 3 hours, split between lifting and cardio.


Michael B. Jordan Workout Tips

Michael B. Jordan’s workout tips include:

  • Lift Heavy
  • More Intensity
  • Wear What Motivates You
  • Find the Right Trainer
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Description

Week 1 Overview

Day 1:

Chest & Triceps Routine

Day 2:

Rest

Day 3:

Back & Biceps Routine

Day 4:

Rest

Day 5:

Legs & Shoulder Routine


Day 1 - Chest & Triceps Routine

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Michael B. Jordan’s Chest & Triceps routine starts by jogging 1 mile at a moderate pace. He then progresses into the chest and tricep exercises of his routine.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 1 miles, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
2. Barbell Incline Bench Press
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3. Dumbbell Flyes
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Push-up demonstrationPlay Push-up demonstration
4. Push-up
10 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Pushdown (with V-bar) demonstrationPlay Cable Pushdown (with V-bar) demonstration
5. Cable Pushdown (with V-bar)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single Arm Dumbbell Kickback (on Bench) demonstrationPlay Single Arm Dumbbell Kickback (on Bench) demonstration
6. Single Arm Dumbbell Kickback (on Bench)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bench Dip (heels on floor) demonstrationPlay Bench Dip (heels on floor) demonstration
7. Bench Dip (heels on floor)
3 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
8. Box Jump
2 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
9. Crunches
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Back & Biceps Routine

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Michael B. Jordan was doing the Back & Biceps routine, the day Men’s Fitness came to interview him. After doing a set of Lat pulldowns, he said:


You gotta come correct. You can’t come half-a**ed. I put the hard work in.


Running, Treadmill▶
1. Running, Treadmill
1 set, 1 miles, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Supported Single Arm Dumbbell Bent-over Row demonstrationPlay Supported Single Arm Dumbbell Bent-over Row demonstration
2. Supported Single Arm Dumbbell Bent-over Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3. Lat Pulldown
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4. Bent Over Barbell Row
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5. Standing Dumbbell Biceps Curl
4 sets, 12 reps, (rest 60s)
Start light
Time between exercises: 60s
Show Alternative Exercises
Hammer Curls demonstrationPlay Hammer Curls demonstration
6. Hammer Curls
3 sets, 12 reps, (rest 60s)
Go heavy
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
7. Barbell Biceps Curl
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
8. Jump Rope: Basic Hop
3 sets, 60s, (rest 30s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Double Crunch demonstrationPlay Double Crunch demonstration
9. Double Crunch
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Legs & Shoulder Routine

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Michael B. Jordan’s trainer would mix in speed boxing moves while weight training. For example, after a heavy legs set they would put on the gloves and pads. In these sets, the goal is for Jordan to start slow. But, he quickly picks up speed.

This adds a cardio element into the middle of his workout plan. This mix of lifting/intervals is the best way to burn fat. Gaining muscle from heavy lifting is the primary goal. But, they always found time to get in some extra cardio. This helped chisel Michael B. Jordan’s body.

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1. Jogging-Treadmill
1 set, 1 miles, (rest 60s)
Time between exercises: 60s
Speed: 3
Show Alternative Exercises
Seated Leg Press demonstrationPlay Seated Leg Press demonstration
2. Seated Leg Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Walking Lunge demonstrationPlay Bodyweight Walking Lunge demonstration
3. Bodyweight Walking Lunge
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
4. Leg Extensions
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5. Barbell Deadlift
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
6. Goblet Squat
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press▶
7. Seated Dumbbell Shoulder Press
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
8. Dumbbell Lateral Raise
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Box Jump demonstrationPlay Box Jump demonstration
9. Box Jump
2 sets, 20 reps, (rest 30s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
10. Bicycle Crunch
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
11. Oblique Crunches (Feet on Bench)
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/10/2019, UTC


Last Updated: 10/1/2021, UTC

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