Michael B. Jordan’s physique transformation for his role as Adonis Creed turned heads.
Michael B. Jordan is a top-tier Hollywood actor renowned for his striking physique. He gained fame through his roles as Adonis Creed, a boxer in the Creed film series, and Erik Killmonger in Black Panther. Before acting, Jordan was a child model for companies like Toys “R” Us and Modell’s Sporting Goods. He attended Newark Arts High School, where he enjoyed playing basketball.
Though always athletic, Jordan had to train rigorously to maintain and transform his physique for different roles. Notably, his drastic physical change in the role of Adonis Creed brought him widespread recognition. Initially, Jordan disliked weightlifting, but his dedication and evolution are evident in his performances.
| Full Name: Michael B. Jordan | ||
| Weight | Height | Date of Birth |
| (79-84 kg) 175-185 lbs | (182.5 cm) 6’ | 02/09/1987 |
| Profession | Era | Nationality |
| Actor, Model, Producer, Director | 2000s, 2010s, 2020s | American |
This article from our team at Generation Iron explores Michael B. Jordan’s workout routine and diet. What’s his secret to staying healthy? How did he sculpt such an impressive physique, akin to a top bodybuilder and athlete? Discover the answers to these questions and more below. Let’s dive in!
Who Is Michael B. Jordan?
Michael B. Jordan was born in Santa Ana, California, and grew up in New Jersey. He attended Newark Arts High School and started early in entertainment, featuring in shows like Cosby and The Sopranos. Jordan also modeled for some brands before focusing on acting, having his first break in 2001’s Hardball with Keanu Reeves.
However, he had his big break as an actor when he played the role of real-life shooting victim Oscar Grant in Fruitvale Station. He was named the Sexiest Man Alive in 2020 and included in the 100 Most Influential People in the World in 2020 and 2023. He has also won numerous BET awards for Best Actor.
Michael B. Jordan stands out for his massive and ripped physique. Considering that he never liked lifting weights, he has come a long way. Check out the workouts, training, and dietary practices he uses to stay in shape and build his impressive physique below.
Workout Approach
Michael B. Jordan focuses on building muscle and improving his physical conditioning. For him, it’s not just about lean muscle but movements. His workouts are tailored to his specific roles. Overall, Jordan does a lot of weekly cardio, planks, stretches, and quality resistance exercise circuit training, with one day’s rest in between.
These exercises help burn fat and strengthen his core. He also targets each muscle group to ensure he gets a maximum pump. For Jordan, it’s not just about looking like a boxer; it’s also about moving like one. He performed his exercises using a combination of free weights, machines, and bodyweight.
Michael B. Jordan’s Workout Routine
Day 1 — Chest, Shoulder, & Triceps
Jordan starts with warm-ups, doing a one-mile jog or SMR stretching (self-myofascial release) for five to ten minutes. This study shows that SMR stretching can improve jump performance, flexibility, and strength compared to static stretching (1). After his jogging, he does the following exercises.
| Exercises | Sets | Reps |
| Dumbbell Incline Bench Press | 4 | 12 |
| Dumbbell Fly | 3 | 12 |
| Lateral Raise | 3 | 12, 10, 10 |
| Dumbbell Shrug | 3 | 12 |
| Weight Triceps Dip | 3 | 12, 10, 8 |
| Skull Crusher | 2 | 12, 10 |
Day 2 — Legs & Core
Michael B. Jordan starts his second day with warm-ups: a one-mile jog or SMR stretching for five to ten minutes. Studies show that warm-ups before major exercises can help improve an athlete’s performance (2). After his warm-ups, he performs the following leg and core exercises.
| Exercises | Sets | Reps |
| Barbell Squat | 4 | 12, 10, 8, 8 |
| Leg Curl | 3 | 12, 10, 10 |
| Leg Press | 3 | 12 |
| Leg Extension | 3 | 12, 10, 10 |
| Seated Calf Raise | 3 | 15 – 20 |
| Standing Calf Raise | 3 | 15 – 20 |
| Decline Sit Up | 3 | 12 – 15 |
| Plank | 3 | 20 seconds hold |
| Hanging Leg Raise | 3 | 12 -15 |
Day 3 — Biceps & Back
| Exercises | Sets | Reps |
| Hammer Curl | 3 | 12 |
| Barbell Curl | 3 | 12, 10, 8 |
| Hyperextension | 3 | 12 – 15 |
| Underhand Barbell Row | 3 | 12, 10, 8 |
| Weighted Pull Up | 3 | 12, 10, 8 |
| Lat Pulldown | 4 | 12, 12, 10, 10 |
| T-Bar Row | 4 | 12, 10, 8, 8 |
Day 4 — Rest
Jordan spends his rest time recovering after all the intense workout sessions in the gym.
Day 5 — Chest, Shoulder & Triceps
| Exercises | Sets | Reps |
| Warm-ups — SMR Stretching, Jump Ropes/Jogs (1 mile) | 1 | 5 – 10 minutes |
| Seated Dumbbell Press | 4 | 12, 10, 8, 8 |
| Bent Over Reverse Fly | 3 | 12 |
| Dumbbell Bench Press | 4 | 12, 10, 8, 8 |
| Close-Grip Push Up | 3 | 12 – 15 |
| Push Up | 3 | 12 – 15 |
| Rope Pressdown | 3 | 12, 10, 8 |
Day 5 — Posterior Chain
| Exercises | Sets | Reps |
| Warm-ups — SMR Stretching, Jump Ropes/Jogs (1 mile) | 1 | 5 – 10 minutes |
| Deadlift | 4 | 12, 10, 8, 8 |
| Close-Grip Lat Pulldown | 3 | 12, 10, 8 |
| Barbell Hip Thrust | 3 | 12, 10, 8 |
| Dumbbell Curl | 3 | 12 |
| Dumbbell Stiff-Leg Deadlift | 3 | 12, 10, 8 |
| Seated Calf Raise | 3 | 15 – 20 |
| Seated Machine Calf Raise | 3 | 15 – 20 |
Michael B. Jordan’s Diet
Michael B. Jordan follows a strict, healthy diet plan. He eats a lot of protein to help him build massive muscle. He also consumes vegetables for extra vitamins and whole-grain foods to help his digestion.
To help fuel his gains, Jordan also consumes protein shakes, BCAAs, multivitamins, NO2 Booster Max, and a pre-workout drink. He also indulges in a cheat meal at least once a week, eating a lot of cheesecakes. Here is how Michael B. Jordan’s average meal for a day looks.
Meal 1
- Oats
- Eggs
- Rice
- 6 Egg Whites
Meal 2
- Protein Shake
- Steel-Cut Oats
Meal 3
- Ground Turkey
- Chicken
- 1 Cup of Green Veggie
- Sweet or Red Potato
- Rice
Meal 4
- Fish
- Sweet or Red Potato
- Rice
- Ground Turkey
Meal 5
- Protein Shake
- Steel-Cut Oats
Meal 6
- 1 Cup of Green Veggie
- Ground Turkey
- Chicken
- Coconut
- Olive Oil/Macadamia Nut Oil
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References
- Kurt, C., Gürol, B., & Nebioğlu, İ. Ö. (2023). Effects of traditional stretching versus self-myofascial release warm-up on physical performance in well-trained female athletes. Journal of musculoskeletal & neuronal interactions, 23(1), 61–71.
- 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
