Michael B. Jordan Workout Plan For Creed
By Chris Davis
 | Intermediate (2-3 years) |
 | 104 minutes/day | 3 days/week |
 | Build Muscle, Fat Loss, Tone Body |
 | Treadmill, Barbell, Incline Bench, 2 x Dumbbell, Flat Bench, Bodyweight, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, 1 x Dumbbell, Other, Box, Lat Pulldown Cable Machine, Lat Pulldown Bar, Jump Rope, Seated Leg Press Machine, Leg Extension Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest & Triceps Routine
Scroll to topMichael B. Jordan’s Chest & Triceps routine starts by jogging 1 mile at a moderate pace. He then progresses into the chest and tricep exercises of his routine.
| Exercise | Sets | Reps | Rest | |
| 1.Jogging-Treadmill | 1 set | 1 miles | 60s | |
| 2.Barbell Incline Bench Press | 3 sets | 10 reps | 60s | |
| 3.Dumbbell Flyes | 3 sets | 12 reps | 60s | |
| 4.Push-up | 10 sets | 10 reps | 60s | |
| 5.Cable Pushdown (with V-bar) | 3 sets | 12-15 reps | 60s | |
| 6.Single Arm Dumbbell Kickback (on Bench) | 3 sets | 12-15 reps | 60s | |
| 7.Bench Dip (heels on floor) | 3 sets | 12-15 reps | 60s | |
| 8.Box Jump | 2 sets | 20 reps | 30s | |
| 9.Crunches | 3 sets | 25 reps | 60s | |
Day 3 - Back & Biceps Routine
Scroll to topMichael B. Jordan was doing the Back & Biceps routine, the day Men’s Fitness came to interview him. After doing a set of Lat pulldowns, he said:
You gotta come correct. You can’t come half-a**ed. I put the hard work in.
| Exercise | Sets | Reps | Rest | |
| 1.Running, Treadmill | 1 set | 1 miles | 60s | |
| 2.Supported Single Arm Dumbbell Bent-over Row | 3 sets | 12 reps | 60s | |
| 3.Lat Pulldown | 3 sets | 12 reps | 60s | |
| 4.Bent Over Barbell Row | 3 sets | 12 reps | 60s | |
| 5.Standing Dumbbell Biceps Curl See Exercise Notes | 4 sets | 12 reps | 60s | |
| 6.Hammer Curls See Exercise Notes | 3 sets | 12 reps | 60s | |
| 7.Barbell Biceps Curl | 4 sets | 12 reps | 60s | |
| 8.Jump Rope: Basic Hop | 3 sets | 60s | 30s | |
| 9.Double Crunch | 3 sets | 25 reps | 60s | |
Day 5 - Legs & Shoulder Routine
Scroll to topMichael B. Jordan’s trainer would mix in speed boxing moves while weight training. For example, after a heavy legs set they would put on the gloves and pads. In these sets, the goal is for Jordan to start slow. But, he quickly picks up speed.
This adds a cardio element into the middle of his workout plan. This mix of lifting/intervals is the best way to burn fat. Gaining muscle from heavy lifting is the primary goal. But, they always found time to get in some extra cardio. This helped chisel Michael B. Jordan’s body.
| Exercise | Sets | Reps | Rest | |
| 1.Jogging-Treadmill See Exercise Notes | 1 set | 1 miles | 60s | |
| 2.Seated Leg Press | 3 sets | 12 reps | 60s | |
| 3.Bodyweight Walking Lunge | 3 sets | 30s | 60s | |
| 4.Leg Extensions | 3 sets | 12 reps | 60s | |
| 5.Barbell Deadlift | 3 sets | 12 reps | 60s | |
| 6.Goblet Squat | 3 sets | 12 reps | 60s | |
| 7.Seated Dumbbell Shoulder Press | 3 sets | 12 reps | 60s | |
| 8.Dumbbell Lateral Raise | 3 sets | 15 reps | 60s | |
| 9.Box Jump | 2 sets | 20 reps | 30s | |
| 10.Bicycle Crunch | 3 sets | 25 reps | 60s | |
| 11.Oblique Crunches (Feet on Bench) | 3 sets | 25 reps | 60s | |
Date Created: 12/10/2019, UTC
Last Updated: 10/1/2021, UTC
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