Michael B. Jordan has been a household name for years, thanks to his standout roles in movies like Creed and Black Panther. If you’ve seen him as Adonis Creed or Killmonger, you know the guy has a physique that screams power, athleticism, and discipline. But what’s most inspiring is that Jordan doesn’t just rely on genetics—he works for it. His training and diet are as serious as his acting, and for gym rats like us, there’s a lot to learn from his approach.
With his upcoming movie Sinners hitting theaters on March 7, 2025, fans are expecting another physical transformation. While details of his routine for Sinners are under wraps, we can look at his past training strategies to understand how he consistently delivers a physique that fits any high-stakes role. Let’s break it down so you can apply some of his principles to your own bodybuilding journey.
The Creed Blueprint: Functional Meets Aesthetic
For the Creed movies, Jordan didn’t just aim for size—he trained like a boxer. His workouts focused on blending functional strength with aesthetic appeal. That means explosive power, endurance, and definition were all part of the plan. Here’s what a typical Creed training session might look like:
- Dynamic Warm-Up: Jump rope, shadowboxing, or light bag work to get the blood flowing.
- Strength Training: Bench presses, squats, and deadlifts to build foundational strength.
- Boxing Drills: Pad work, heavy bag rounds, and sparring to simulate fight scenes.
- Conditioning: Sled pushes, battle ropes, and circuit training to improve stamina.
Jordan trained twice a day during his preparation for Creed, with one session focused on boxing and the other on strength and conditioning. This dual approach not only got him camera-ready but also made his fight scenes look authentic.
How You Can Use It:
Incorporate functional training into your routine. Add plyometrics, conditioning circuits, or even some heavy bag work to improve athleticism while maintaining your physique.
Killmonger’s Build: Hypertrophy and Intensity
When Jordan suited up as Erik Killmonger in Black Panther, the goal shifted to building a superhero-level physique. This required a focus on hypertrophy—packing on muscle while keeping body fat low. His trainer, Corey Calliet, created a plan that emphasized volume, progressive overload, and variety.
Here’s a sample split inspired by Jordan’s Black Panther prep:
- Day 1: Chest & Triceps
Incline bench press, dips, cable flyes, skull crushers, push-ups. - Day 2: Back & Biceps
Pull-ups, barbell rows, lat pulldowns, bicep curls, face pulls. - Day 3: Shoulders & Abs
Overhead presses, lateral raises, front raises, weighted crunches, planks. - Day 4: Legs
Squats, lunges, Romanian deadlifts, calf raises. - Day 5: Full Body/High Intensity
Circuits combining compound lifts, battle ropes, and sled pushes.
The key was intensity—Jordan pushed himself in every session, rarely coasting through a workout. He also dialed in his diet to maintain his muscle mass while staying lean.
How You Can Use It:
Stick to the basics with a hypertrophy-focused split. Push yourself with heavy compound lifts, but don’t skimp on accessory work to carve out detail. And don’t forget intensity—it’s what separates good from great.
Dialing In the Diet: Eating for Performance
Jordan’s transformation wasn’t just about what he did in the gym—it was also about what he put on his plate. His diet was high in protein, moderate in carbs, and low in fats, ensuring he had enough fuel for his intense workouts while staying lean.
A typical day might include:
- Breakfast: Egg whites, turkey bacon, avocado, oatmeal.
- Lunch: Grilled chicken breast, sweet potato, steamed broccoli.
- Dinner: Salmon, quinoa, asparagus.
- Snacks: Protein shakes, almonds, fruit.
He ate clean for months, but there was room for cheat meals occasionally to stay sane. For Creed, his cheat meal of choice was Philly cheesesteaks—a nod to the movie’s setting.
How You Can Use It:
Fuel your training with clean, whole foods. Prioritize protein (1-1.5g per pound of bodyweight), and time your carbs around workouts for maximum energy and recovery.
Applying It to Sinners
With Sinners set to release on March 7, 2025, Jordan is once again likely transforming his physique. Judging by the title and early buzz, the movie seems to demand a gritty, intense role—and you can bet his physical preparation will reflect that. Whether he’s playing a hero or antihero, Jordan’s ability to adapt his training to the role is something we can all learn from.
For us gym-goers, the takeaway is clear: train with purpose. Whether you’re cutting, bulking, or maintaining, have a specific goal in mind and tailor your workouts accordingly. Jordan doesn’t just train to “look good”—he trains to perform and to embody the character. That’s the mindset that separates the casual lifters from the dedicated ones.
Train Like a Star
Michael B. Jordan’s approach to fitness isn’t magic—it’s about discipline, consistency, and smart training. Whether he’s preparing to step into the ring as Adonis Creed, dominate Wakanda as Killmonger, or bring intensity to a role like Sinners, his method is grounded in principles any of us can follow.
If you’re looking to take your own training to the next level, steal some pages from his playbook. Blend functional and hypertrophy training, eat like an athlete, and keep your intensity high. Who knows? By the time Sinners hits theaters, you might have your own blockbuster physique.
