Jonathan Majors ate 6,100 calories per day to prepare for a movie role.
Hollywood prizes more than just exceptional acting talent — it also celebrates striking physiques. Jonathan Majors is an A-list actor who exemplifies this, pairing his remarkable acting skills with a powerful, chiseled physique. Known for starring in high-impact roles, Majors has captivated audiences in films like Marvel’s Ant-Man and the Wasp: Quantumania, The Harder They Fall, and Creed III, where he shared the screen with Michael B. Jordan. In the Loki TV series, he also made waves on the small screen, portraying the enigmatic villain “He Who Remains.”
Majors sat down with Generation Iron recently to discuss his role in the upcoming bodybuilding drama Magazine Dreams alongside fitness icon Mike O’Hearn. Based on the trailer, it’s clear that the role demanded an even more sculpted and muscular physique to portray a determined bodybuilder competing for authentic glory. This dedication to physical transformation isn’t new for Majors, as he underwent significant training to prepare for Creed III.
In this article, we’ll explore Jonathan Majors’ approach to building his impressive frame, diving into his workout with his trainer Jason Best, nutrition strategies, and the disciplined habits that help him achieve extraordinary results.
Who Is Jonathan Majors?
| Full Name: Jonathan Michael Majors | ||
| Weight | Height | Date of Birth |
| (92 kg) 202 lbs | (6’) 183 cm | 07/09/1989 |
| Profession | Era | Nationality |
| Actor | 2016, 2020s | American |
Jonathan Majors was born in Lompoc, California, USA, and primarily raised on a military base. His father worked in the Air Force while his mother was a pastor, and he has two siblings.
During his teenage years, he went through struggles. His father abandoned him and the rest of the family but soon reunited with them after many years. Jonathan Majors faced arrest for shoplifting and suspension from high school for fighting. He even lived in his car and worked two jobs to make ends meet.
He then discovered his love for the theater and how it could ground him from the distractions of his chaotic lifestyle. Heath Ledger’s portrayal of the Joker inspired him to become an actor, and he wants to inspire others to do the same.
He then enrolled in the Yale School of Drama and graduated with a Master of Fine Arts in 2016. After two years of earning his degree, he landed several supporting roles and rose to prominence in 2019 for his work in The Last Black Man in San Francisco. Even Barack Obama acknowledged the movie as one of the best films of 2019.
Jonathan Majors showcased his impressive physique on Creed III, playing alongside Michael B. Jordan. It was a fantastic feat portraying a professional boxer on screen. His massive, ripped physique matched his acting skills to deliver on screen.
Majors made his mark in the Marvel Cinematic Universe, starring as “He Who Remains and Victor Timely” in the Loki series. He’s also “Kang the Conqueror” in Ant-Man and the Wasp: Quantumania movie.
His latest work in Magazine Dreams is about the life of a bodybuilder trying to make it in the big leagues. He plays this alongside professional bodybuilder and actor Mike O’Hearn. Jonathan Majors explained he had to eat 6,100 calories a day and do intense resistance training just to get fit for the role.
Jonathan Majors’ Workout Routine
Generation Iron’s Vlad Yudin and Edwin Mejia Jr. sat down with Jason Best to discuss Jonathan Majors’ workout routine.
Back & Core Workout
| Exercises | Sets | Reps |
| Warm-Up — Jogging | 1 | 10-20 minutes |
| Straight Arm Lat Pulldowns | 3 | 10 |
| Tri-Set — Close Grip Pull Ups, Leg Raises, & Oblique Knee Raises | 3 | 10, 8-10, 8 |
| Superset — Single Arm Dumbbell Rows & Dumbbell Shrugs | 3 | 12 |
Chest & Triceps Workout
| Exercises | Sets | Reps |
| Warm-Up — Jogging | 1 | 10-20 minutes |
| Incline Dumbbell Bench Presses | 3 | 10 |
| Tri-Set — Chest Dips, Cable Tricep Pushdowns, & Diamond Push Ups | 3 | 10, 8-10, 20 |
| Superset — Dumbbell Chest Flys & Dumbbell Overhead Extensions | 3 | 12 |
Core & Shoulder Workout
| Exercises | Sets | Reps |
| Warm-Up — Jogging | 1 | 10-20 minutes |
| Barbell Overhead Presses | 3 | 12 |
| Tri-Set — Lateral Raises, Front Raises, & Rear Lateral Raises | 4 | 12 |
| Tri-Set — Handstand Pushups, Sit-Ups Twists, & Russian Twists | 3 | 10, 20, 20 |
| Superset — Kettlebell Swings & Dumbbell Front Raises | 3 | 10, 12 |
Leg Workout
| Exercises | Sets | Reps |
| Warm-Up — Jogging | 1 | 10-20 minutes |
| Back Squats | 3 | 10 |
| Tri-Set — Leg Presses, Machine Leg Press Calf Raises, & Seated Calf Raises | 3 | 10, 8-10, 8 |
| Superset — Weighted Lunges & Cable Pull-Throughs | 3 | 10-12, 12 |
Biceps Workout
| Exercises | Sets | Reps |
| Warm-Up — Jogging | 1 | 10-20 minutes |
| Preacher Curls | 3 | 10 |
| Barbell Curls | 3 | 12 |
| Dumbbell Curls | 3 | 12 |
| Superset — Dumbbell Curl to Press & Half Burpees | 3 | 10-15, 10 |
Workout Notes
When training for his role in Creed III, Majors spent one year in the gym alongside Jason Best who helped Majors with his dieting to add an extra 10 lbs. He did this while keeping his body fat under 10%. He also added 5 lbs for the role of Kang in the Marvel Cinematic Universe and another 6 lbs for Magazine Dreams.
He focused primarily on his back and core when training for his boxing role. However, he also included full-body workouts and isometric training for all-around development. This study shows that isometric training is effective for muscle hypertrophy and maximal force production (1).
“The normal bodybuilder works out two times a day. I’m playing Killian Maddox… Playing him, you don’t f*ck around. What ended up happening is I would train two hours, two times a day for the movie and a third time after the wrap.”
— Jonathan Majors
Warm-Up
Before his major exercises, Jonathan Majors jogs for 10-20 minutes to warm up and get his blood flowing to improve exercise performance (2). He trains five days a week with optional endurance work to build his fitness. His endurance includes 40 to 60 minutes of intense cardio exercises and shadow boxing.
Sets, Reps, & Recovery
Majors begins his exercises with regular sets, a tri-set, and a superset. He rests and recovers on the last day of the week.
Diet
Outside of Jonathan Majors’ workouts, his diet is integral to building his frame. Jonathan Majors mentioned in an interview that when preparing for his role in Magazine Dreams, he once had to eat 6,100 calories just to pack lean muscle mass. He eats clean and healthy foods with loads of high proteins. Rice cakes are like desserts to him. Here is what a typical day of feeding is like for Jonathan Majors.
“I’m 6 feet tall, 202 pounds. I ate 6,100 calories a day for about four months. That included the pre-work and the post-work of Creed III.”
— Jonathan Majors
Meal One
- Fruit Smoothie
- Bacon & Eggs
- Stuffed Omelet
- Griddlecakes
- Steamed Green Beans
Meal Two
- Brown Rice
- Radicchio Salad
- Shrimp
- Roasted Fennel
- Chicken Breast
- Greek Yogurt
Meal Three
- Keto Pancakes
- Almond Flour Chocolate Chip Cookies
- Sugar-Free Keto Cake Pops
- Whey Protein Shake
- 1 Banana
Meal Four
- Turkey Breast
- Broiled Lobster
- Lentil Salad
- Salmon & Grapefruit
- Bacon Wrapped with Asparagus
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References
- Oranchuk, D. J., Storey, A. G., Nelson, A. R., & Cronin, J. B. (2019). Isometric training and long-term adaptations: Effects of muscle length, intensity, and intent: A systematic review. Scandinavian journal of medicine & science in sports, 29(4), 484–503. https://doi.org/10.1111/sms.13375
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of strength and conditioning research, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
