This Is How You Can Get Totally Jacked Like ‘Creed’ and ‘Black Panther’ Star Michael B. Jordan
Time to shred.
It’s not some big secret that Creed and Black Panther star Michael B. Jordan is in incredible shape. Playing a gifted pro boxer and a villainous martial arts expert requires treating fitness like his job until the cameras are on.
Dude is good at his job. As jacked as his arms were for his turn as Apollo Creed’s son and Rocky Balboa’s trainee, Jordan has had to step it up again for Black Panther.
And not all action star physiques are the same. These guys take up different training regimens for their roles, as Dwayne “The Rock” Johnson has explained in the past.
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While Jordan maintained a little bulk for Creed and a classic boxer’s physique with blasted arms and shoulders, he’s shredding for Black Panther.
Jordan is a Hollywood star, and he and the studios employing him have the money to make this happen with trainers, gym space, nutritionists, and chefs.
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The average guy can’t spring for all that—but fortunately for us, Men’s Fitness tracked down Jordan’s trainer, Corey Calliet. He broke down Jordan’s workout monster of a four-day workout routine.
Instructions first: All exercises should be done as sets with very little rest between reps and sets. Though of course there’s an exception:
The only exception is on Day III, when you’ll complete the exercises 5A through 5E as a circuit. Complete one set of 25 reps for each. Rest after each exercise, then repeat the circuit two more times for three total circuits.
Take note too that some sets are broken down in descending ladders, beginning with 10 then dropping a rep until you reach one. If you’re unfamiliar with one of the exercises, Men’s Fitness has you covered with the “How to” links here.
Here goes:
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
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 How to
6. HAMMER CURL
Sets: 3 Reps: 12
DAY 3.
Legs + 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
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