This Is How You Can Get Totally Jacked Like 'Creed' and 'Black Panther' Star Michael B. Jordan

Time to shred.
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Michael B. Jordan in Creed

Michael B. Jordan in 'Creed'

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. 

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. 

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