Last updated on January 25th, 2022 at 07:52 pm

Update Notes: We have now seen multiple different Michael B. Jordan workout routines here at SHJ – ranging from the workout he used to turn into Killmonger to his training for Creed and Without Remorse, and even some calisthenics moves and circuits.

We have also researched his nutrition, how he manipulated it during times of shredding and times he needed to tack on muscle mass, and more.

None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within our Workout Database.

I have now researched over 300 celebrities, athletes and the world’s top performers and even wrote my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can use these links to jump to specific research and workouts throughout the article (including three different workout routines) – and this article will continue to be updated as more information comes out about Michael B. Jordan and his training.

Michael B. Jordan Stats:

Height: 5’11

Weight: (approximate) 175 lbs.

Age: 30

Let’s also take a second to realize that Michael B. Jordan is also casted in our Black Panther movie as Erik Killmonger!

The stud has a taste for superhero movies that we have to acknowledge, right?

Jordan struts just about 6 ft tall, right around the range of Brad Pitt, Charlie Hunnam, Stephen Amell and Tyler Hoechlin – standing still below Batista, Dwayne Johnson, Jason Momoa and Ben Affleck – but above others like Mark Wahlberg, Zac Efron, and Kit Harington.

We’ve seen some other boxers at SHJ if you’re interested as well.  Recently we saw Frank Grillo, aka Crossbones supervillain, transform using boxing as well.  But, prior, we had super-studs like Sebastian Stan, Miles Teller, Jake Gyllenhaal, Scott Adkins, and Manu Bennett use boxing and fighting tactics in there routines.

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Michael B. Jordan Diet and Nutrition

The Michael B. Jordan diet was revolved around bulking up.  If you were to look up his weight right now it would show him around 150 ish lbs instead of the 175+ range.  That’s because it hasn’t been updated after he bulked up over 20 lbs for Creed!

That being said, another really cool aspect of the diet he utilized is carb cycling, or what we utilize called cyclical ketosis (or sometimes referred to as carb reloading).

We see it used in many of our Nutrition Classes (Hunter Gatherers, Samurais, Monks, Vikings) in The Academy when we talk about the 80/20 Method of dieting.

Here’s part of an interview with Jordan’s nutrition coach:

Q: How intense was the diet plan that you put on Michael B Jordan for the movie Creed?

A: We literally tracked every calorie that Michael ate so he wouldn’t store any body fat but would pack on a lot of lean muscle mass.

Q: What diet “tricks” did you incorporate, I heard its not really possible to pack on a ton of muscle mass without storing ANY body fat?

A: Well – Michael was already fairly lean and had some visual abs before we started. This helped the process a ton. Building muscle further builds your metabolism and helps you burn more body fat – so putting on a bit of muscle each week helped supercharge his results and get even leaner. We incorporated “carbohydrate cycling” since insulin is a powerful muscle builder. Michael would load up on the post workout carbohydrates and eat a lot of simple sugars. We would have him eating a bag of gummy bears with a protein shake post workout!

Q: Wait a minute – he would eat a bag of gummy bears every day and he looks like that?!

A: Yup! Gummy bears have zero fat and are high glycemic – so they are the perfect food to eat following a workout to repair and rebuild damaged muscle tissue if you pair it with high quality protein. It actually has a similar effect on the body as eating white rice, or white potatoes – and it’s a lot more fun!

Now, I don’t know if we’re going to go ahead and have all of you eat a bag of gummy bears after every workout – but it is still good information.

So, the specific calorie counting (or macro counting) that Michael B. Jordan utilized for his nutrition turns out to be more similar to the Nightwing Path (Minimalist) in The Academy, but the carb reloading is just another trick they utilized to manipulate fat storage (or the lack thereof) while promoting muscle growth.

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Michael B. Jordan Workout Routine Research

Michael B. Jordan’s mass gain and physique was due largely to his nutrition.

That much is a fact we know.  Nutrition is king.

But, that doesn’t mean he didn’t absolutely train his butt off.

Here’s what Business Insider tells us about his workout routine:

In addition to a strict diet, here’s a snapshot of the intense workout Jordan did six days a week:

• 45 to 60 minutes of cardio
• Three sets of 25 reps of sit-ups every other day
• One-mile warm-up on the treadmill
• Two sets of 10 reps of push-ups
• Four sets of dumbbell curls
• Three rounds of 20 reps of box jumps, jump squats, and burpees
• Boxing training (heavy bag, speed bag, jump rope)

I mean, that kind of makes my job quite easy, eh?

Normally I have to sit there and pick and choose from different things I find in order to come up with a workout routine to fit the goal physique of these celebs, but Michael B. Jordan and his trainer were generous enough to give us a very specific insight.

Thank you Mr. Jordan.

Michael B. Jordan Black Panther Workout Research

So, Black Panther is out, and Michael B. Jordan looks INCREDIBLE.

My man is definitely Superhero JACKED.

I won’t spoil anything, but Chadwick and Jordan are both Kings in my eyes.

That being said, it’s only right to add some additional research to this article to spice it up a bit.  For that reason, this is the section devoted to Michael B. Jordan’s Black Panther workout.

I will be keeping his Creed workout, but adding a second workout on top of it.

I know, I know, awesome.

Michael B. Jordan already had his shredded physique from Creed (obviously), and took to the weights to get BIG for Black Panther.

Maxim and Business Insider tell us:

Jordan teamed up with Calliet again to make himself believable as a marine-turned-Wakandan insurrectionary.

“He told me, ‘I need to look like this,’ and it’s a picture of Killmonger fighting Black Panther,” Calliet told Business Insider. “He was very big, so I knew I had to make Mike look like a free safety or a Marine. If you want to be a villain you have to have that savage type of demeanor.”

And, lucky for us, we also get a full routine displaying how he swapped his cardio driven routine for Creed to a weightlifting/bodybuilding style for Black Panther.

Awesome.

Michael B. Jordan also said this about his Black Panther Workout to Men’s Journal:

“I just had to dedicate everything I had to getting in shape and becoming Killmonger,” said Jordan during a press event. “I was doing weapon training, gun training, and a lot of mixed martial arts.” Growing up as a reader of the comics, he felt a special duty to do justice by Black Panther’s arch nemesis.

I mention this, because as we know, mixed martial arts and weapon training is huge among becoming a superhero – which is why we have our Coach Derek in The Academy to guide us.

Keep this in mind because that is an ADDITION to the training I will supply you below.

Michael B. Jordan’s Black Panther workout is intense. 

Let’s get that straight.

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Michael B. Jordan Workout Routine

Training Volume:

6 Days per Week

Explanation: 

I just wrote an article about how many days you [really] have to workout a week, and it might have gone a bit against the 6 day split – BUT, this is what Michael B. Jordan was training…so this is what I’m programming!

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The Michael B. Jordan Creed Workout

45 to 60 minutes of cardio

Three sets of 25 reps of sit-ups every other day

One-mile warm-up on the treadmill

Two sets of 10 reps of push-ups

Four sets of dumbbell curls

Three rounds of 20 reps of box jumps, jump squats, and burpees

Boxing training (heavy bag, speed bag, jump rope)

Michael B. Jordan Black Panther Workout

Training Volume:

4-6 days per week

Explanation:

I’m going to start with the routine we get straight from Maxim and Michael B. Jordan’s trainer. I’m also giving you a reminder that there was training on top of this (such as what Jordan describes as him getting into character with MMA, weapon training, etc.).

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

MICHAEL B. JORDAN WORKOUT DAY 1. CHEST, BACK AND ARMS

1. INCLINE DUMBBELL PRESS

Sets: 3 Reps: 12

2. DUMBBELL FLYE

Sets: 3 Reps: 12

3. PUSHUP

Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

4. DUMBBELL KICKBACK

Sets: 3 Reps: 15

5. TRICEPS PUSHDOWN

Sets: 2 Reps: 20

6. BENCH DIP

Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

MICHAEL B. JORDAN WORKOUT DAY 2. BICEPS, TRICEPS AND LATS

1. ONE-ARM DUMBBELL ROW

Sets: 3 Reps: 12

2. NEUTRAL-GRIP PULLDOWN

Sets: 3 Reps: 12

3. BENTOVER ROW

Sets: 3 Reps: 12

4. DUMBBELL CURL

Sets: 3 Reps: 12 (Alternate arms.)

5. BARBELL CURL

Sets: 3 Reps: 12

6. HAMMER CURL

Sets: 3 Reps: 12

MICHAEL B. JORDAN WORKOUT DAY 3. LEGS AND ABS CIRCUIT

1. DUMBBELL LUNGE

Sets: 3 Reps: 30 sec. (each leg)

2. SINGLE-LEG HIP EXTENSION

Sets: 3 Reps: 15 (each leg)

3. LEG CURL

Sets: 3 Reps: 12

4. ROMANIAN DEADLIFT

Sets: 3 Reps: 12

5. SQUAT

Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

6A. CRUNCH

Sets: 3 Reps: 25 Rest: 0 sec.

6B. LEG RAISE

Sets: 3 Reps: 25 Rest: 0 sec.

6C. REVERSE CRUNCH

Sets: 3 Reps: 25 Rest: 0 sec.

6D. TOE TOUCH

Sets: 3 Reps: 25 Rest: 0 sec.

6E. SPRINTER SITUP

Sets: 3 Reps: 25

MICHAEL B. JORDAN WORKOUT DAY 4. CHEST, ARMS AND ABS

1A. DUMBBELL BENCH PRESS

Sets: 5 Reps: 10, 9, 8, 7, 6

1B. PUSHUP

Sets: 5 Reps: 15

2A. DUMBBELL FLYE

Sets: 5 Reps: 10 to 6

Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.

2B. PUSHUP

Sets: 5 Reps: 10

3. DUMBBELL CURL

Sets: 4 Reps: 12

4A. DUMBBELL KICKBACK

Sets: 4 Reps: 15

4B. BENCH DIP

Sets: 4 Reps: 20

5A. CRUNCH

Sets: 3 Reps: 25 Rest: 0 sec.

5B. LEG RAISE

Sets: 3 Reps: 25 Rest: 0 sec.

5C. REVERSE CRUNCH

Sets: 3 Reps: 25 Rest: 0 sec.

5D. TOE TOUCH

Sets: 3 Reps: 25 Rest: 0 sec.

5E. SPRINTER SITUP

Reps: 25 Rest: As needed

MICHAEL B. JORDAN WORKOUT DAY 5-6. MIXED MARTIAL ARTS / WEAPON TRAINING / ACTIVITY

If you’re familiar with Superhero Jacked, you know we love activity days.

This can mean MMA style training to build your superhero background with someone like Coach Derek – but it also could be sports, hiking, a boxing class, cycling, and so many more things.

Choose what works for you and get out there and use your fitness!

Michael B. Jordan Without Remorse HIIT Workout

Training Volume:

One Circuit
(To Be Repeated)

You will need:

Barbell, Rower (or Cables), Dumbbells

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

MICHAEL B. JORDAN WITHOUT REMORSE WORKOUT
(High Intensity Interval Training)

COMPLETE FOUR ROUNDS

Rest 1-2 Minutes Between Rounds

Barbell Deadlifts – 20 Reps

Rower (Stationary) – or Seated Row (light weight) – 1 min

Dumbbell Bench Press – 20 reps

Rower (Stationary) – or Seated Row (light weight) – 1 min

Bulgarian Split Squats – 20 reps

Rower (Stationary) – or Seated Row (light weight) – 1 min

Standing Military Press – 20 reps

Michael B. Jordan 10-1 Ladder Workout

Training Volume:

One Day of Training
(To Be Repeated and Varied w/ Other Training)

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Michael B. Jordan 10-1 Ladder Workout

This workout is shared by Men’s Health and Michael B. Jordan!

Warm Up:

Fasted Cardio Swim

Workout:

Circuit: Complete 10 Rounds Descending in Rep Count Each Round from 10->1

Dumbbell Curls

Overhead Push Press with Dumbbells

Dumbbell Bent Over Rows

Ball Slams

3×10-12 reps

Battle Ropes

3×30-60 Second Blowout

Cooldown:

Meditation: 5-10 Minutes

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