Michael B. Jordan’s workout routine and diet plan are the gold standard for anyone aiming to build a lean, muscular, and athletic physique like his in Creed III and Black Panther. His disciplined approach to fitness, combining old-school weightlifting, modern HIIT, functional training, and smart nutrition, has set a new bar for Hollywood transformations.
Getting in shape like Michael B. Jordan isn’t about shortcuts or fads—it’s about smart programming, consistency, and dedication. Whether you’re training for aesthetics, athletic performance, or both, Jordan’s plan addresses all the fundamentals: progressive resistance, cardio conditioning, and targeted recovery.
This guide delivers his step-by-step workout plan, diet blueprint, key principles, and expert tips—using only the most current, authoritative sources.
- 4–5-day split with science-based programming
- Each session targets hypertrophy, power, and conditioning
- Nutrition centered around lean proteins, complex carbs, and healthy fats
- Emphasis on recovery: yoga, stretching, sleep, and meal timing
- Results: rapid fat loss, muscle growth, increased energy, and injury prevention
Sources: Men’s Health, GQ, Business Insider, Man of Many
Michael B. Jordan Workout Routine Overview
Michael B. Jordan’s Training Philosophy
Jordan’s workouts are built for both form and function. He trains like an athlete—incorporating power, endurance, and agility, not just muscle growth. With his long-time trainer, Corey Calliet, he uses a mix of:
- Classic weight training: For mass and definition
- Boxing & HIIT circuits: For endurance, explosiveness, and real-world performance
- Bodyweight exercises: For muscular balance and stability
- Mobility work (yoga, stretching): For flexibility and injury prevention
Intensity: Rest periods are short (30–45 seconds), pushing the heart rate up and torching calories. Workouts last 60–90 minutes, sometimes split into two shorter sessions for tight schedules (common during filming).
Weekly Training Split
| Day | Focus | Notes |
|---|---|---|
| Day 1 | Chest, Back & Arms | Compound push/pull lifts, push-up pyramid |
| Day 2 | Biceps, Triceps & Lats | Focus on arm & back isolation, high rep density |
| Day 3 | Legs & Abs | Functional leg work, plyometrics, ab circuits |
| Day 4 | Chest, Arms & Abs | Volume push, flyes, dips, core circuits |
| Day 5 | Active Recovery | Yoga, Pilates, dynamic stretching, light cardio |
Adaptation: If you’re new, start with 3 days per week, then build up. Advanced trainees can add an extra HIIT/cardio day or increase weights progressively.
Day-by-Day Workout Breakdown
Day 1: Chest, Back & Arms
- Incline Dumbbell Press: 3 sets × 12 reps – builds upper chest, shoulders
- Dumbbell Fly: 3 × 12 – isolates pecs
- Push-Up Pyramid: Start at 10 reps, drop by 1 each set to 1 rep – total of 55 reps, minimal rest
- Dumbbell Kickback: 3 × 15 – sculpts triceps
- Triceps Pushdown: 2 × 20 – high reps for arm pump
- Bench Dips Pyramid: 10 to 1 reps – burnout finisher
Day 2: Biceps, Triceps & Lats
- One-Arm Dumbbell Row: 3 × 12 – hits lats and rear delts
- Neutral-Grip Pulldown: 3 × 12 – for width and strength
- Bent-Over Barbell Row: 3 × 12 – overall back thickness
- Dumbbell Curl (Alternating): 3 × 12 – for peak biceps
- Barbell Curl: 3 × 12 – heavy mass builder
- Hammer Curl: 3 × 12 – forearms and brachialis
Day 3: Legs & Abs
- Dumbbell Lunge: 3 × 30 seconds per leg – builds glutes, quads, balance
- Single-Leg Hip Extension: 3 × 15 – isolates hamstrings, glutes
- Leg Curl: 3 × 12 – posterior chain
- Romanian Deadlift: 3 × 12 – hamstring strength
- Squat Pyramid: 10 to 1 reps – functional strength
- Swiss Ball Crunch: 3 × 25 – deep core activation
- Leg Raise, Reverse Crunch, Toe-Touch, Sprinter Sit-Up: 3 × 25 each – total core attack
Day 4: Chest, Arms & Abs
- Dumbbell Bench Press: 5 × 10 (progressively lighter weight or reps)
- Push-Ups: 5 × 15 – burnout
- Dumbbell Fly: 5 × 10
- Push-Ups: 5 × 10
- Dumbbell Curl: 4 × 12
- Dumbbell Kickback: 4 × 15
- Bench Dip: 4 × 20
- Ab Circuit Repeat: Swiss ball crunch, leg raise, reverse crunch, toe-touch, sprinter sit-up, 3 × 25 each
HIIT & Boxing Conditioning
- Shadow Boxing with Dumbbells: 3 × 2 minutes
- Burpees: 3 × 20
- Mountain Climbers: 3 × 30 seconds
- Shoulder Taps: 3 × 30 seconds
- Jumping Jacks: 3 × 30 seconds
Benefits: Trains explosiveness, speed, cardiovascular fitness. Mimics real fighter’s conditioning. Burns extra fat, preserves muscle.
Mobility & Recovery
- Yoga: Improves flexibility, stress relief, core stability
- Dynamic Stretching: Pre-workout injury prevention
- Foam Rolling: Post-workout muscle recovery
- Sleep: 7–8 hours per night for growth & hormone balance
Recent update: More yoga and Pilates in 2025 for longevity and injury prevention.
Michael B. Jordan Diet Plan (2025 Update)
Nutrition Approach
Jordan’s nutrition is as structured as his training.
- 5–6 meals per day – keeps metabolism high, muscles fueled
- Macros:
- Protein: Lean meats, fish, eggs – muscle repair
- Carbs: Oats, brown rice, sweet potatoes, greens – energy
- Fats: Olive oil, avocado, nuts – hormone balance
- Cheat meal: 1x/week for sanity and metabolic reset
- Hydration: 1–1.5 gallons water daily
No “dirty bulking,” no extreme calorie deficits—just consistent, clean eating.
Detailed Sample Meal Plan
| Meal | Foods & Portions |
|---|---|
| Meal 1 | 6 egg whites, 1 whole egg, 1 cup oatmeal or rice |
| Meal 2 | Protein shake (plant or whey), 1/2 cup steel-cut oats |
| Meal 3 | 8 oz. chicken breast, 1 cup brown rice, vegetables |
| Meal 4 | 8 oz. ground turkey or fish, 1 small sweet potato, vegetables |
| Meal 5 | Protein shake, 1/2 cup brown rice or oats |
| Meal 6 | 8 oz. lean protein, green vegetables, 1 tsp olive/coconut oil |
Typical Foods: Chicken, fish, turkey, eggs, lean beef, oats, sweet potatoes, brown rice, green veggies, olive oil, coconut oil, avocado, nuts.
Supplements & Recovery Foods
- Protein Powder: To hit protein goals, post-workout
- BCAAs: Intra-workout (optional)
- Multivitamin & Omega-3: For micronutrient and inflammation support
- Post-Workout Smoothie: Plant protein, tart cherry, cinnamon, sea moss—speeds up muscle recovery and fights inflammation
Real-World Adaptation Tips
- Meal prep is key: Jordan preps all meals in advance, especially while filming
- Eat clean, but don’t obsess: Trainer adjusts diet visually, not with extreme tracking
- Affordable: Staples are simple: eggs, rice, chicken, oats, veggies
- Flexibility: Adjust carbs up or down for fat loss or muscle gain
Policy Updates and Training Adjustments (2024–2025)
- More yoga, Pilates, and mobility: To reduce injury risk and maintain longevity as per his trainer’s 2025 protocols
- Flexible session timing: Often splits 90-minute blocks into two 30–45 minute sessions to fit tight film schedules
- No overtraining: Rest and recovery prioritized to avoid burnout
- Recent sources:
Men’s Health (2025),
Business Insider (2024),
GQ (2024)
Frequently Asked Questions
How many days a week does Michael B. Jordan train?
4–5 days per week, with a mix of lifting, HIIT, and boxing. Sometimes, two short sessions per day during movie prep.
Can a beginner follow this routine?
Yes! Start with bodyweight moves, lighter weights, longer rest, and focus on form over speed. Progress as your strength builds.
How important is the diet?
Essential. You can’t out-train a bad diet. Eating clean, fueling with protein and complex carbs, and avoiding junk is non-negotiable for results like his.
Are the foods and supplements expensive?
Not necessarily. Bulk buy staples like chicken, rice, and eggs. Only use supplements if your diet lacks certain nutrients.
What about rest and recovery?
Jordan prioritizes sleep (7–8 hours), yoga, stretching, and occasional naps. Overtraining is avoided.
Does he do cardio?
Yes—boxing circuits, jump rope, and HIIT finishers, 2–3 times per week.
Real-World Example: Adapting Jordan’s Plan for You
- No gym? Use resistance bands, push-ups, air squats, and home HIIT circuits.
- Time-crunched? Break workouts into 2 x 30-minute sessions or perform circuit-style training.
- Busy lifestyle? Prep meals for 3–4 days at a time and keep protein shakes on hand.
- Joint issues? Substitute HIIT with cycling or swimming for low-impact cardio.
- Vegan or dairy-free? Use plant-based protein sources and adjust meal plans accordingly.
Conclusion
Michael B. Jordan’s workout routine and diet plan are your ultimate roadmap to a shredded, athletic physique—with an emphasis on performance, not just looks.
Stick to a structured 4–5-day plan, prep your meals, train with intent, and prioritize recovery. Don’t chase perfection; chase consistency and progress.
Take action:
- Download a workout tracker app
- Meal prep every Sunday
- Try a boxing class
- Schedule daily stretching or yoga
- Use progress photos to stay motivated