Jonathan Majors has been training like crazy for an insane double whammy of releases of both Creed 3 and Ant-Man and The Wasp: Quantumania.

I’ve put off Jonathan Majors workout and diet plan long enough and it’s finally time to cover it here at SHJ.

We’ve been really focusing on our Anime Workout Database (and Superheroes, of course) after covering over 300 Celebrity Workouts here at SHJ, but it would be a dang sin to not add Majors to our databases.

For this one we’ll be pulling from a couple sources to cover Majors training that he shared with Men’s Health (which we’ll be expanding on so we end up with a full weekly workout, like always), and a bit of vague information he tells us about his nutrition.

Thankfully, as vague as he is about his diet, we know enough about celebrity nutrition after researching hundreds of shredded celebs over the course of over ten years now.

Jonathan Majors Stats:

Real Name: Jonathan Majors

Height: 6’

Weight: (approximate) 202 lbs.

Age: 33 years old

Jonathan Majors is right around average height we’ve seen among male celebrities and has tacked on a significant amount of size for his new roles (especially Creed).

His weight range seems to be somewhere between 175 and 202 pounds depending on what he is sustaining for roles.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

My book Superhuman Secrets is Updated & Expanded!
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!

Jonathan Majors Diet and Nutrition

As I mentioned above: Jonathan Majors has been pretty vague about his nutrition in interviews about his training for Creed 3 and Ant-Man.

That said, we can make some assumptions based on what we’ve learned from his counterpart, Michael B. Jordan’s Workout and Diet, as well as anything we CAN pull from Majors.

The first thing we can start with is the ridiculous amount of calories Majors has to eat daily in order to tack on clean muscle mass.

In an article in January from Variety it stated:

“I’m 6 feet tall. I’m 202 pounds. In order to sustain that and to grow that you have to eat as much protein as you weigh. I ate 6,100 calories a day for about four months. That included the pre-work and the post-work of Creed III.”

That movie is called Magazine Dreams, and is part of the base Majors had in his physique to be absolutely shredded for Creed 3.

We’ll get into some training information here as well and I’ll pull it down into our workout routine research below, but it also goes on to discuss some of his nutrition information.

Here’s how he continues in the interview with Variety:

“The normal bodybuilder works out two times a day,” Majors continued. “I’m playing Killian Maddox… Playing him you don’t fuck around. What ended up happening is I would train two hours, two times a day for the movie and a third time after wrap. Meanwhile, you eat six times a day. Lots of chicken. Lots of elk. That’s just for me. I like it.”

He went on to confirm that he was eating a whole lot of chicken in an interview with E! Entertainment.

In an interview with E!, Majors stated this about his nutrition and Creed workout:

“A lot of chicken and rice. A lot of turkey and rice. A lot of bison and rice. Eat a lot, pray a lot, sweat a lot, lift a lot, stretch a lot, sleep a lot.”

We’ve seen other celebrities like Michael B. Jordan, Henry Cavill, and Hugh Jackman have to take in an extreme amount of calories in order to sustain their growth over time, so this is nothing new for us.

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais, & Eat Fat, Lose Fat) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

Which Male Celebrity Workout is Best For You?
Take Take The Free Workout Placement Quiz and find the best free workout for you.

Jonathan Majors Workout Routine Research

If we immediately move back into the quote we have from Variety we can start by learning more about Jonathan Majors’ workout for Creed 3.

In one quote he stated:

What ended up happening is I would train two hours, two times a day for the movie and a third time after wrap.

And in another one he mentioned: “That included the pre-work and the post-work of Creed III” when discussing his 6,100 calorie diet.

We also know he likes hiking and running, which is something he does regularly.

One thing we need to know is that he doesn’t consistently workout 2-3 times a day in order to sustain this physique. He WAS training this way because he was getting fit for three big roles, but now he only trains once a day.

We can confirm that jumping back into his Variety interview here:

“I really like being physical. I like hiking and running. I’ve got dogs. I’m only 33… I got to do something to stay with it. I don’t work out three times a day anymore. Just once a day.”

And I have some more great news…

Majors actually did an interview with Men’s Health and their YouTube channel to share a piece of his workout routine from his Creed workout.

We’ll be able to pull his entire back workout and then use it to expand on for a full weekly Jonathan Majors Creed workout.

In the Men’s Health video we can also pull some information about his training from Majors and his trainer.

Majors’ starts by stating:

“Training and working out are very important to me. I try to challenge myself to get to a place to express things in the gym the same way I do in my line of work. It’s important to be flexible, open, strong, so it starts here in the gym.”

Majors’ trainer Mark Smith continues the conversation by saying:

“We split our muscle groups. We normally train two muscle groups together. It’s very intense, very productive—”

That’s one of the reasons we’ll be seeing a back and core workout directly from Majors and his trainer and we’ll be using that one to build out more days for our program.

If you’re looking to train like Majors and Jordan from Creed 3 you can scroll down for a full Jonathan Majors’ workout or you can even head over to our Michael B. Jordan Workout and Diet Plan and learn tons of information about workouts he has used for tons of different roles.

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Jonathan Majors Workout Routine

Training Volume:

5 days per week

Explanation:

Majors trainer Smith says they do two body parts per training session and we also know Majors is now back to doing one session per day (though you can double up easily by tacking on endurance training and/or circuits if you’d like to step it up a notch), while also knowing Majors put an emphasis on core work to get into Creed shape. So we took Majors’ and Smith’s exact training regime (Back and Core) that they shared and turned it into a full blown weekly workout for us below.

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 & traditional pyramid training, straight sets, super sets, progressive overload and more.

Jonathan Majors Workout Routine: Sample Schedule

Monday: Back and Core

Tuesday: Chest and Triceps

Wednesday: Shoulders and Core

Thursday: Legs and Calves

Friday: Biceps and Traps

Saturday: Optional Additional Training with Resources

Sunday: Rest Day

Jonathan Majors Workout: Back and Core

Warm Up: 

10-20 Minute Jog

Workout:

Straight Arm Lat Pulldowns

3×10

Tri-Set:

A. Close Grip Pull Ups

3×10

B. Leg Raises

3×8-10

C. Oblique Knee Raises

3×8

Superset:

A. One Arm Dumbell Row

3×12 per arm

B. Dumbbell Shrugs

3×12

Jonathan Majors Workout: Chest and Triceps

Warm Up: 

10-20 Minute Jog

Workout:

Incline Dumbbell Bench Press

3×10

Tri-Set:

A. Chest Dips

3×10

B. Tricep Cable Pushdowns

3×8-10

C. Diamond Push Ups

3×20

Superset:

A. Dumbbell Chest Flys

3×12

B. Dumbbell Overhead Extention

3×12

Jonathan Majors Workout: Shoulders and Core

Warm Up: 

10-20 Minute Jog

Workout:

Overhead Press

3×10

Tri-Set:

A. Handstand Push Ups

3×10

B. Sit Ups with Twist

3×20

C. Russian Twists

3×20

Superset:

A. Kettlebell Swings

3×10

B. Dumbbell Front Raises

3×12

Jonathan Majors Workout: Legs and Calves

Warm Up: 

10-20 Minute Jog

Workout:

Back Squat

3×10

Tri-Set:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×8-10

C. Seated Calf Raises

3×8

Superset:

A. Weighted Lunges

3×12 per leg

B. Cable Pullthroughs

3×12

Jonathan Majors Workout: Biceps and Traps

Warm Up: 

10-20 Minute Jog

Workout:

Preacher Curls

3×10

Tri-Set:

A. Farmer’s Carry

3×50 yards

B. Explosive Push Ups

3×10-20

C. Plank Hold

3xFailure

Superset:

A. Curl to Press

3×10-15

B. Half Burpees

3×10

Jonathan Majors Workout: Optional Endurance Work

For your endurance, HIIT or MMA/Parkour days you have quite a few options.
You can utilize enforced endurance training that I will program for you based on your fitness level like we do with other workouts here at SHJ…OR you can do 45-60+ minutes of varied cardio (bike, treadmill, elliptical, stairs, row, swim, etc.)…OR you can even use the HIIT resources I’ll provide.

I’ll break it down in that order:

Option One – Run Based on Overall Fitness Level:

Beginner: 1-3 Miles

Intermediate: 3-5 Miles

Advanced: 5+ Miles

Endurance Work Resources:

• Constance Wu Workout Routine and Diet Plan
• Ewan McGregor Workout Routine and Diet Plan
• Kid Flash Workout Routine and Diet Plan
• Grant Gustin Workout Routine and Diet Plan
• How To Continue Training After Your First 5K (Workout Included)

Option Two – Varied Cardio for 45-60 Minutes:

Split your cardio up however you’d like but complete 45-60+ minutes using:

• Treadmill Walk/Run
• Rower Machine
• StairMaster
• Elliptical
• Swim
• Bike

Option Three – Complete HIIT Training Using SHJ Resources:

• The Best HIIT Workouts
• Jump Rope Workout Database
• Academy Members: Insert a Benchmark Hero Workout (Circuit) or SHJ Core Circuit Test

Jonathan Majors Workout: Optional Additional Training Resources

Parkour Training Resources:

• The Nightrunner Parkour Workout Routine
• The Assassin’s Creed Parkour Workout Routine
• The Robbie Amell Parkour Workout Routine

Main MMA Training Resources

• Anna Diop Workout Routine and Diet Plan
• Ryan Potter Workout Routine and Diet Plan
• Frank Grillo Boxing Workout

Other MMA Training Resources:

• Deathstroke Workout Routine
• Daredevil Workout Routine
• Moon Knight Workout Routine
• Sagat Workout Routine

Looking to step it up a notch and unleash your inner Superhuman?
Join The Ultimate Fitness X Fandom Membership.