August 4, 2020

Michael B. Jordan Workout Plan For Creed

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The Michael B. Jordan workout plan for Creed combined boxing, weight training and cardio circuits. Men’s Health and Men’s Fitness both interviewed Jordan to get his details. Jordan stars in the most popular “Rocky” franchise movie, since Rocky IV. Michael B. Jordan talks about how his workout plan changed his life.

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!

Starring in Friday Night Lights and The Wire required a decent body. Playing a superhero in Chronicle demanded an even better physique. But, taking over the Rocky franchise was the ultimate fitness test. It meant getting to a whole new level.

Michael B. Jordan Workout Routine

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.

Chest & Triceps Routine

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

Exercise Sets Reps Notes
Treadmill / Jogging 1 Mile Moderate Pace
Incline Bench Press 3 10 “Incline” or “Flat”
Dumbbell Flys 3 12 Squeeze at Top
Pushups 10 10-1x Pyramid Style
Triceps Cable Pushdown 3 12-15
Triceps Dumbbell Kickback 3 12-15
Floor Dips 3 12-15
Box Jumps 2 20 “30 sec rest”
Crunches 3 25 Abs

Jordan had to stay dedicated to his daily routine. The entire 3-hour routine also included boxing, plyometrics, interval training and jump-roping. Your workout routine will get better over time, he says, as he talks about the benefits of sticking with your plan:

When things started getting a little easier, and you’re suddenly benching 225 pounds 10 times, and it ain’t nothing. Then, you start giving hugs to girls and they’re feeling you up. You start to think: This is all right!

Back & Biceps Routine

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.

Exercise Sets Reps Notes
Treadmill / Intervals 1 Mile 1 Min/1 Min Sprint/Recover
Dumbbell Rows 3 12 Each Side
Lateral Pulldowns 3 12 Close-Grip
Bent-over Rows 3 12 Bent-Knee
Biceps Curls 4 12 Start Light
Hammer Curls 3 12 Go heavy
Barbell Curl 3 12 “Standing”
Speed Rope 3 1 Min/30 sec Speed/Recover
Double Crunches 3 25

Noting Jordan’s work ethic, fellow cast member Sylvester Stallone (Rocky Balboa) says:

I’ve done this a few times. and, I think he was in better shape than I ever was!

Legs & Shoulder Routine

Michael B. Jordan’s Legs & Shoulder Routine:

Exercise Sets Reps Notes
Treadmill / Jogging 1 Mile Moderate Pace
Leg Presses 3 12
Walking Lunge 3 30 Sec Each Leg
Leg Extensions 3 12 Each Leg
Deadlift 3 12
Goblet Squat 3 12
DB Shoulder Press 3 12
Lateral Raise 3 15
Box Jumps 2 20 30 sec rest
Bicycle Crunches 3 25 Abs
Bench Side Crunches 3 25 Abs

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.

Michael B. Jordan Workout Tips

Michael B. Jordan’s workout tips include:

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

Lift Heavy

Despite having a personal trainer trying to push him, Jordan always wants to go harder. Jordan says about his trainer:

I like to tell him the weight is too light. Before I’m done with the rep count, he’s already getting me a heavier weight.

More Intensity

While it’s normally the other way around, Michael B. Jordan challenges his trainer. Getting his trainer to turn up the heat, Jordan demands more out of his own body.

Wear What Motivates You

If you look like a scrub, you’re bound to workout like one. But, the right gear will give you an advantage. Michael B. Jordan loves Nike apparel. Wearing the right workout gear motivates him to get to the gym, and perform at a high level. He’s also mastered the art of the hoodie while working out:

I tried all sorts of things. But, I like the hoodie because when you’re done, you get to take it off. It’s sort of an unveiling.

Find the Right Trainer

If you’re not getting the results you need, find the right trainer. For years, Michael B. Jordan wasn’t getting the results he wanted. Then, he met Corey Calliet (@Mrcalliet), and the rest is history. Jordan says:

Everybody’s trainer has their own little key. But, none of those worked for me. Until, I met this guy.

Boxing Circuits

Michael B. Jordan and his trainer would do a ton of boxing circuits to stay in shape and train for the movie. Here’s a video highlighting the bob-and-weave drill exercise:

Here’s the Mitt Drill routine:

For a more advanced version, check out Manny Pacquiao’s version of the Mitt Drill.

Boxing Circuit: 3 sets of each exercise (1 minute of rest after each entire set). Do one exercise, then move to the next.

  • Bob-and-weave drill
  • Mitt drill
  • Shadow boxing drill
  • Heavy bag drill
  • Speed training drill

Michael B. Jordan (via Instagram) talks about his journey, and gives the following workout advice to everyone:

Sometimes, you can’t see the destination. But, you do find out what you’re made of along the way. @MrCalliet has been sculpting me since the first day I walked into the gym. Tomorrow isn’t promised, and today is the youngest you will be for the rest of your life.

Michael B. Jordan Diet

Michael B. Jordan says his diet allowed for some cheat meals. This helped him maintain a strict diet the rest of the time. While some trainers go overboard in demanding 100% CONSISTENCY, Jordan credits his trainer with coming up with a diet he could live by.

Diet Protein Carb 1 Carb 2 Fat
Meal 1 6 Egg whites 50g oats/rice 2 Whole Eggs
Meal 2 Protein Shake 30g oats/rice (Recovery Drink)
Meal 3 12 oz. Chicken/Fish 50g oats/rice 1 cup veggies
Meal 4 12 oz. Chicken/Fish 1 sweet potato 1 cup veggies
Meal 5 Protein Shake 30g oats/rice (Recovery Drink)
Meal 6 12 oz. Chicken/Fish 1 sweet potato 1 cup veggies Nuts, Olive Oil

Being strict, but bearable in allowing some off-days, was the key to Jordan’s diet for Creed. Jordan’s trainer allowed a meal plan with 1 cheat day per week. He was allowed to eat whatever he wanted from Saturday evening to Sunday evening. Michael B. Jordan told Men’s Fitness:

My cheat days were incredible. French toast in the morning, Philly cheese steaks in the afternoon, Pizza for diner. I did cheat days right!

(Being in Philadelphia, Jordan says he got to eat a lot of Philly Cheese Steaks during his cheat day.)

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