MICHAEL B. JORDAN knows what works for him. From Creed to Black Panther to Without Remorse, Jordan manages to achieve a unique level of physicality few actors can approach.
Thematically, his latest movie, Sinners, with Creed director, Ryan Coogler, is a change of pace for Jordan. A 1930s set supernatural horror film, Jordan plays twin brothers trying to leave behind their troubled lives. The film reportedly features vampires.
But in terms of his physique, the actor isn’t venturing too far from the script. As usual, he looks ripped, which appears to be his MO, ever since Creed.
But while Jordan’s physique is marvel of muscle and sinew these days, it wasn’t always the case, says Jordan’s long-term trainer, Corey Calliet. “When we first started, he could barely bench 20lbs (10kg), his legs were flailing everywhere,” Calliet said in an old interview. “He had nothing. He used to hate all this.” Given how ripped Jordan is today, it provides hope to us all.
For Sinners, Jordan again turned to Calliet, who previously whipped the actor into shape for the Creed films. The trainer famously prioritises intensity in his workouts, as he told MH US, back in 2023.
“I love to do things at a high pace, high intensity no matter what I’m doing,” Calliet says. “As long as I’m paying attention to form and control, I’m able to get what I want out of it because I want to get that heart rate up. Even when I’m lifting weights. I don’t like to just be hitting the heavy weight and then just sit down and chill.”
The protocol clearly works as Jordan’s sculpted physique attests. So, what does a typical day in the gym look like for Michael B. Jordan? Read on to find out.
Michael B. Jordan’s workout routine
The most impressive thing about Calliet’s work with Jordan is how he’s been able to build the perfect body for each role he takes on. When Jordan was playing a boxer, he looked like a boxer. When he was playing a villain, he looked like he was capable of facing off against a hero. In Without Remorse, Jordan looked and moved like a Navy SEAL.
To achieve that, Calliet tailors Jordan’s training for every role he plays, because, as he told Men’s Health US, “You can look ripped up but you can move like a robot.”
In order to get Jordan into fighting shape for the Creed trilogy, for example, Calliet combined athletic fundamentals with the central tenets of pro bodybuilding.
To do this, he had the actor complete a four-day program, which combined regular cardio with high-quality circuit training to incinerate fat and sharpen definition. Each muscle group was trained at volume to provide a consistent muscle stimulus.
Here’s the workout plan Jordan used to prepare for Creed.
Day One: Chest, Back, and Arms
- One-mile jog as a warm-up
- Incline dumbbell press – 3 sets of 12 reps
- Dumbbell flys – 3 sets of 12 reps
- Push-up – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
- Dumbbell kickback – 3 sets of 15 reps
- Triceps pushdown – 2 sets of 20 reps
- Bench dip – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
Day Two: Biceps, Triceps, and Lats
- One-mile jog as a warm-up
- One-arm dumbbell row – 3 sets of 12 reps
- Neutral-grip pulldown – 3 sets of 12 reps
- Bent-over row – 3 sets of 12 reps
- Dumbbell curl (alternate arms) – 3 sets of 12 reps
- Barbell curl – 3 sets of 12 reps
- Hammer curl – 3 sets of 12 reps
Day Three: Legs + Abs Circuit
- One-mile jog as a warm-up
- Dumbbell lunge – 3 sets at 30 seconds per leg
- Single-leg hip extension – 3 sets of 15 reps per leg
- Leg curl – 3 sets of 12 reps
- Romanian deadlift – 3 sets of 12 reps
- Squat – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
- Crunch with Swiss ball – 3 sets of 25 reps
- Leg raise – 3 sets of 25 reps
- Reverse crunch with resistance band – 3 sets of 25 reps
- Toe touch with medicine ball – 3 sets of 25 reps
- Sprinter sit-up – 3 sets of 25 reps
Day Four: Chest, Arms, and Abs
- One-mile jog as a warm-up
- Dumbbell bench press – 5 sets of 10, 9, 8, 7, 6 reps
- Push-up – 5 sets of 15 reps
- Dumbbell flys – 5 sets of 10, 9, 8, 7, 6 reps
- Push-up – 5 sets of 10 reps
- Dumbbell curl – 4 sets of 12 reps
- Dumbbell kickback – 4 sets of 15 reps
- Bench dip – 4 sets of 20 reps
- Crunch with Swiss ball – 3 sets of 25 reps
- Leg raise – 3 sets of 25 reps
- Reverse crunch with resistance band – 3 sets of 25 reps
- Toe touch with medicine ball – 3 sets of 25 reps
- Sprinter sit-up – 25 reps
Michael B. Jordan’s biceps workout from trainer Corey Calliet
Drop Sets to Push Past Fatigue
3 rounds of 8 to 12 reps at each weight
As you may already know, dropsets are no picnic. You start with a normal round of curls – and just when you think you’ve reached failure, you drop the dumbbells, pick up a lighter set and knock out more reps. Then, you do it one more time – yes, it could double as a CIA torture technique. But hey look at you, stud. Before you know it, you’ve cranked out nearly 30 reps.
The key to drop sets, according to Calliet, is knowing to keep a rep or two “in the tank” so you’re not completely drained after your first set. This should set you up for helping push past being tired, but at the same time not gassing out too soon.
Most important than the total number or reps, however, Calliet says throughout the drop set be sure to maintain your focus on your form and maintain that mind-muscle connection.
Perform two to three drop sets, starting with about eight to 12 reps before lowering the weight and performing another set. If you’re doing this at the beginning of a workout, Calliet advises going with three total rounds. As a finisher, one complete dropset is plenty.
Half-Iso Curl
3 sets of 10 reps
By maintaining a 90-degree hold with your “non-working” arm, your standard dumbbell curl becomes a lot more challenging than it looks, with a ton of biceps engagement from both arms with this move.
While focusing on the curl with one arm, you’re also forced to pay attention on just maintaining the hold with the opposite arm.
Perform about three sets of 10 reps with each arm for a glorious mind-muscle pump.
Spider Curl for peak contraction
3 sets of 8 to 12 reps
Once again, this finishing move places a major focus on the mind-muscle connection. The unique angle of the spider curl – you’re “glued” to a bench with your arms locked to top of the seat to eliminate the ability to cheat. This allows you to engage your biceps even more.
Keep your arms perpendicular to the ground as you squeeze your glutes and abs while locked into the bench. Try three sets of eight to 12 reps with each arm.
“Anyone can form a body they want if they take the time, be disciplined and be consistent, Calliet says.
Michael B. Jordan’s diet plan
Calliet is also responsible for Jordan’s diet, putting the actor on a 6-meal daily protocol for the Creed trilogy.
“Literally in the middle of takes, I would just be eating food. Chicken and rice and broccoli – a lot of it,” Jordan said in an interview back in 2015. Chicken was his primary source of lean protein, along with a little fish and lean red meat. He also consumed whole grains to aid digestion and fresh veggies for a nutrient burst. It’s not particularly exciting fare, especially when repeated across six meals a day for three-six months or more, but hey, someone’s got to do it.
Here’s a sample day of Jordan’s daily eating plan:
Meal #1
- 6 egg whites
- 1 whole egg
- 45 g carb (ex: oats, rice, etc.)
Meal #2
- Protein shake
- 35 g carb (ex: steel-cut oats)
Meal #3
- 225g lean protein (ex: chicken, ground turkey)
- 65 g carb (ex: rice, sweet potato)
- 1 cup green veggie
Meal #4
- 225g lean protein (ex: chicken, ground turkey, or fish)
- 35 g carb (ex: rice, sweet or red potato)
Meal #5
- Protein shake
- 35 g carb (ex: steel-cut oats)
Meal #6
- 225g lean protein (ex: chicken, ground turkey)
- 1 cup green veggie
- 1 tsp oil (ex: olive oil, coconut oil, macadamia nut oil)
As you can see, Jordan’s downing a ton of lean protein, green veggies, healthy fats, and whole grains. In addition to the protein shakes, Jordan also takes a “pre-workout” and a “recovery” supplement.
While sticking to the regimen is arguably an even more arduous undertaking than following Jordan’s workout, Calliet did allow the actor one cheat day per week. And yes, that was usually a Philly cheesesteak. “I don’t know if a person has ever eaten as many cheesesteaks as I saw Mike eat,” says Calliet.
Related:
Michael B. Jordan Just Revealed the Hardest Things About Getting in Shape
