Look, we’ve all seen the posters. Michael B. Jordan standing in the corner of a ring, shoulders looking like carved boulders, and an eight-pack that seems frankly disrespectful to the rest of us. It’s easy to think, "Yeah, I’ll just do a few sit-ups and hit the heavy bag for a week."
Honestly? You’re probably wrong.
The michael b jordan workout creed routine isn't just a gym plan; it’s a full-scale assault on the human body. Jordan didn't just "get fit" for the role of Adonis Creed. He transformed into a professional athlete while simultaneously directing a massive blockbuster. Most people would crumble under the scheduling alone, let alone the 3 a.m. wake-up calls for fasted cardio.
The Brutal Reality of the Creed III Training
When Jordan teamed up with his longtime trainer, Corey Calliet, for the third installment, they didn't just stick to the old script. They had to account for the fact that Jordan was now behind the camera too. This meant the workouts had to be dense. We're talking maximum output in minimum time.
Calliet’s philosophy is basically "bodybuilding meets boxing." You want the aesthetic pop of a Marvel superhero with the functional explosiveness of a middleweight contender.
The sessions often lasted 90 minutes, twice a day. Imagine hitting a heavy lifting session in the morning—deadlifts, squats, the works—and then returning in the afternoon to get your lungs scorched by high-intensity boxing drills. It’s a lot.
The "Don't Quit" Ab Circuit
People always ask about the abs. It's the first thing you notice. In Creed III, Jordan and his co-star Jonathan Majors used a specific hanging circuit that is deceptively simple but absolutely punishing.
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- Dead Hangs: Just hanging from the bar to decompress the spine and build grip strength.
- Straight Knee Raises: 20 reps, hitting the lower abs.
- Across-the-Body Knee Raises: 20 reps to fry the obliques.
- Double Knee Tucks: 20 reps where you bring both knees to the chest.
- L-Sit Hold: A 20-second hold at a 90-degree angle.
You do four rounds. By the third round, your grip is failing and your hip flexors feel like they’re on fire. That’s the point. Jordan isn't just training for the look; he's training for the resilience required to stay in character for a 12-hour shoot.
Breaking Down the Weekly Split
Jordan’s routine usually follows a 4 to 6-day split depending on how close they are to filming. It isn't a one-size-fits-all thing. They vary the volume constantly.
Day 1: Chest, Shoulders, and Triceps
This is all about that "V-taper." You’ve got incline dumbbell presses for the upper chest and lateral raises to widen the shoulders. Jordan often does "countdown" sets for push-ups and dips—starting at 10 reps, resting briefly, then 9, then 8, all the way down to 1.
Day 2: Back and Biceps
The "Pull" day. Weighted pull-ups are a staple here. If you can’t do them with a plate hanging from your waist, you aren’t on the Creed level yet. He follows this with T-bar rows and heavy curls.
Day 3: Legs and Core
Never skip leg day, even if you’re wearing boxing trunks. Barbell squats and deadlifts provide the foundation. Calliet often mixes in "plyometric" jumps between sets to keep the heart rate in the stratosphere.
The Boxing Element
This is where the magic happens. Boxing naturally tightens the body. Jordan does heavy bag intervals, mitt work, and shadowboxing with 3lb weights. It’s cardio that doesn't feel like a treadmill, but it burns twice the calories.
The Diet: It’s Not Just Chicken and Broccoli
Okay, it’s mostly chicken and broccoli. But with a twist.
Jordan eats every two to three hours. During the peak of his michael b jordan workout creed prep, he’s downing six meals a day. We're talking ground turkey, lean fish, egg whites, and complex carbs like brown rice or sweet potatoes.
One interesting detail? He uses "sea moss" and "ashwagandha" in his recovery shakes. These aren't just trendy supplements; they help with the massive amounts of inflammation caused by working out three times a day. He also drinks about a gallon of water daily. If you aren't carrying a jug around, you're doing it wrong.
The Mental Game
There’s a misconception that you can just follow the reps and get the body. You can't.
Jordan has talked about the "dark place" you have to go to when the weight gets heavy and the breath gets short. For Creed III, he was also directing, which meant he had to be "on" mentally while his body was physically exhausted.
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"You can look ripped but move like a robot," Calliet once said.
The goal was fluidity. They used a lot of "SMR" (self-myofascial release) and hyperbaric chambers for recovery. Without the recovery, the workout is just a fast track to an injury.
Can a "Normal" Person Do This?
Kinda. But probably not all at once.
If you tried to jump into a 31-hour-per-week training schedule tomorrow, you’d likely end up in physical therapy by Tuesday. Jordan is a professional whose job is his body. He has a chef, a world-class trainer, and a team of recovery specialists.
However, the principles are solid. If you want to see results, you have to prioritize compound movements and high-intensity finishers.
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Actionable Steps to Start Today:
- Prioritize Incline Work: Most guys have enough lower chest. Hit the incline bench to get that "armor plate" look.
- Add 15 Minutes of Boxing: Don't just run. Hit a heavy bag. It builds the "functional" look that sets boxers apart from bodybuilders.
- The 2-Hour Rule: Start eating smaller, protein-rich meals every 2-3 hours to keep your metabolism humming.
- Hang More: Incorporate the hanging ab circuit at the end of your workouts. Your core stability will skyrocket.
Consistency beats intensity every single time. Jordan didn't get that physique in a month; he's been building on it since the first Creed movie in 2015. Start with the basics, nail your nutrition, and maybe—just maybe—you’ll get a fraction of that Adonis energy.