Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration8 weeks
- Days Per Week5
- Time Per Workout60-90 minutes
- Equipment RequiredBarbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
- Target Gender Male
- Recommended Supps
- Workout PDF Download Workout
Workout Description
Michael B. Jordan is set to hit the silver screen once again and this time he’s playing Killmonger, T’Challa’s arch-nemesis, in Marvel’s Black Panther.
His goal? To ruin T’Challa’s (Chadwick Boseman) homecoming and overthrow any claims he may think he has to the Wakandan throne.
And while both characters showcase tons of brains (both Killmonger and T’Challa have PhDs), it’s their brawn that will likely catch the eyes of many viewers this February.
So, in this two part series, we’ll break down workouts inspired by the lead actors of Black Panther that can help you achieve a similar physique.
First up, Michael B. Jordan’s Killmonger.
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Introduction to the Michael B. Jordan Inspired Workout
Michael B. Jordan isn’t new to the gym scene (or the superhero scene for that matter).
The man put on a lot of muscle mass to play the role of Adonis, Apollo Creed’s son, in Creed.
And before that, he played Johnny Storm aka The Human Torch in Fantastic Four.
And even before that, Jordan was Dillon, Texas’ star quarterback in the hit tv show Friday Night Lights.
So, when it came time to build a body for the very muscular and strong character of Killmonger, Jordan already had developed a strong physical base and good workout habits.
Knowing this about Michael, as well as digging around on the internet and social media, we designed a program inspired by him to help you build lean muscle mass.
From all the information we have access to about Michael B. Jordan, we can deduce the following principles about how Michael works out:
Michael B. Jordan Trains Hard and With Intent
After watching the video above, we know that Michael pushes himself in the gym. He also employs a few different tactics while in the gym.
He uses weight training to build muscle and strength. And performs boxing style workouts and training principles as an additional form of exercise.
By the looks of things, it is safe to say that Jordan works out at least 4-5 times per week, while remaining active the other days of the week.
Michael B. Jordan Values Active Recovery
You’re not going to grow if you don’t recover. And Michael has learned that.
After years of pushing himself to pure exhaustion day in and day out, Jordan has realized that it can take a toll on you both physically and mentally.
Instead of pushing himself hard every day in the gym, he takes some days off to relax and unwind. That doesn’t necessarily mean he does nothing that day. He’ll still be lightly active playing sports (such as basketball) and meditating.
Michael B. Jordan Seeks Out the Help of a Trainer
Michael B. Jordan doesn’t go it alone in the gym. He has celebrity trainer Corey Calliet in his corner.
And if you’re someone who is looking to get into shape, but may not know the best approach to get there, hiring a trainer can certainly help.
Not only are personal trainers full of fitness knowledge, they are excellent motivators. And that motivation might be exactly what you need to accomplish your individual goals.
Michael B. Jordan Knows His “Why?”
Jordan knows exactly what he is working for and remembers why he started. Knowing those two things is very important to accomplish any goal, especially one as difficult as building muscle.
Always reflect on your progress. Measure and track religiously. But also remember success isn’t always linear.
If you don’t make a step forward towards your goal in a few weeks, don’t give up. Remember why you started.
But if you haven’t made any positive steps in months, evaluate what you’re doing and make positive changes where applicable.
Michael B. Jordan Killmonger Inspired Workout Program
Below is an 8 week workout program inspired by Michael B. Jordan’s physique to help you build a similar body as his portrayal of Killmonger.
It is important to note that this isn’t Michael B Jordan’s actual workout program.
However, it was designed with careful attention to detail based on information we have on how Michael trains and how his trainer, Corey Calliet, trains his clients.
The program is a 5 day split, with a focus on hypertrophy rep ranges. Each workout session is followed by some form of cardio training (Michael’s favorite is boxing training).
Rest periods should be limited to 30-60 seconds. Select a weight you can perform the prescribed number of reps while feeling as though you have one rep left in the tank upon completing your set.
On your off days, be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk.
Michael B. Jordan Workout Day 1: Chest, Shoulders, and Triceps
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile
| Exercise | Sets | Reps |
|---|---|---|
| 1. Incline Dumbbell Bench Press | 4 | 12, 10, 8, 8 |
| 2. Dumbbell Fly | 3 | 12 |
| 3. Machine Shoulder Press | 4 | 12, 12, 10, 10 |
| 4. Lateral Raise | 3 | 12, 10, 10 |
| 5. Dumbbell Shrug | 3 | 12 |
| 6. (Weighted) Dip | 3 | 12, 10, 8 |
| 7. Skullcrusher | 2 | 12, 10 |
Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.
Michael B. Jordan Workout Day 2: Legs & Core
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Squat | 4 | 12, 10, 8, 8 |
| 2. Leg Press | 3 | 12 |
| 3. Leg Curl | 3 | 12, 10, 10 |
| 4. Leg Extension | 3 | 12, 10, 10 |
| 5. Standing Machine Calf Raise | 3 | 15-20 |
| 6. Seated Calf Raise | 3 | 15-20 |
| 7. Plank | 3 | 20 Secs |
| 8. Decline Sit Up | 3 | 12-15 |
| 9. Hanging Leg Raise | 3 | 12-15 |
Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.
Michael B. Jordan Workout Day 3: Back & Biceps
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile
| Exercise | Sets | Reps |
|---|---|---|
| 1. Lat Pull Down | 4 | 12, 12, 10, 10 |
| 2. T-Bar Row | 4 | 12, 10, 8, 8 |
| 3. (Weighted) Pull Up | 3 | 12, 10, 8 |
| 4. Underhand Barbell Row | 3 | 12, 10, 8 |
| 5. Hyperextension | 3 | 12-15 |
| 6. Barbell Curl | 3 | 12, 10, 8 |
| 7. Hammer Curl | 3 | 12 |
Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.
Michael B. Jordan Workout Day 4: Rest Day & Optional Abs
Be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk. You could also perform speed and agility drills if you choose.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Sit Up | 3 | 15-20 |
| 2. Plank | 3 | 20 Secs |
| 3. Side Plank | 3 | 20 Secs (Each) |
| 4. Bicycle Crunch | 3 | 10 (Each) |
| 5. Flutter Kicks | 3 | 15 (Each) |
Michael B. Jordan Workout Day 5: Chest, Shoulder, Triceps
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile
| Exercise | Sets | Reps |
|---|---|---|
| 1. Seated Dumbbell Press | 4 | 12, 10, 8, 8 |
| 2. Bent Over Reverse Fly | 3 | 12 |
| 3. Dumbbell Bench Press | 4 | 12, 10, 8, 8 |
| 4. Push Up | 3 | 12-15 |
| 5. Close Grip Push Up | 3 | 12-15 |
| 6. Rope Pressdown | 3 | 12, 10, 8 |
Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.
Michael B. Jordan Workout Day 6: Pull & Posterior Day
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping or Jog 1 Mile
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlift | 4 | 12, 10, 8, 8 |
| 2. Close Grip Lat Pulldown | 3 | 12, 10, 8 |
| 3. Dumbbell Curl | 3 | 12 |
| 4. Barbell Hip Thrust | 3 | 12, 10, 8 |
| 5. Dumbbell Stiff Leg Deadlift | 3 | 12, 10, 8 |
| 6. Standing Machine Calf Raise | 3 | 15-20 |
| 7. Seated Calf Raise | 3 | 15-20 |
Cardio: Perform cardio intervals for 15-30 minutes. For instance, Michael B. Jordan would likely perform some heavy bag intervals, speed bag intervals, or sparring.
Michael B. Jordan Workout Day 7: Rest Day and Optional Abs
Be active by performing something you enjoy. Some excellent options are to play basketball, perform yoga and meditation, or even going on a lengthy walk. You could also perform speed and agility drills if you choose.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Sit Up | 3 | 15-20 |
| 2. Plank | 3 | 20 Secs |
| 3. Side Plank | 3 | 20 Secs (Each) |
| 4. Bicycle Crunch | 3 | 10 (Each) |
| 5. Flutter Kicks | 3 | 15 (Each) |
Final Notes on the Michael B. Jordan Killmonger Inspired Workout Program
The 8 week workout program listed above was inspired by Michael B. Jordan’s workout habits.
If your goal is to look like Killmonger in the upcoming Black Panther movie, it is a solid workout to help you reach your goals.
When performing the workout program, it is important that you maintain a healthy diet. Start off by finding your calorie needs using our bmr calculator.
Then, if your goal is to put on muscle mass, add ~250-500 calories to that number and aim to eat that amount of calories each day from whole food sources: lean meats, healthy fats, whole grains and oats, fruits and veggies, and low fat dairy products.
If you’re trying to put on muscle mass to look like Michael B. Jordan, you should also make sure to get 7-9 hours of quality sleep each night. This, and your light active recovery days, will help your muscles repair and promote muscle growth.
Be sure to check out Michael B. Jordan in Black Panther on February 15th, and stay tuned for the Chadwick Boseman inspired workout program coming later this month!
If you have any questions regarding the workout routine (or future superhero/villain inspired workout requests), please leave us a comment in the comments section below!
Editor's note: If you loved this program, you might also enjoy the Creed Inspired Workout
225 Comments
Hello. This is a great routine. Love it it but What could I substitute underhand barbell row, barbell deadlift and dumbbell deadlift in this workout. Just so I could put less strain on my lower back?
Training at home or in a gym, Marcio?
Is there a meal plan with this workout or a suggested one? Even small suggestions on how should diet.
This fat loss guide may help, Jesse.
https://www.muscleandstrength.com/expert-guides/fat-loss
Hi there!
Is it okay to perform Machine T Bar instead of normal T Bar?
Thanks in advance!
Yep, go for it!
Hi Josh,
I have been doing this workout routine for 2 weeks now (I always do Monday till Friday, since I don't have time on the weekend) and I really like it so far.
I have two questions:
1. Is a barbell benchpress redundant or should it be added at some point and the same question for seated cable row?
2. I usually used to do warm up sets (1 or 2) with lower weight and less reps than the actual sets, with this workout we do the highest rep sets in the beginning and then go down, how do I decide the weight? Is there a warmup set needed? Should I go up/down/stay the same with the weight between the 12/10/8 rep sets? Thank you for your help.
Hi, Leon. Answering for Josh here.
1. You can add the bench on Day 1 wherever you like, but I personally think starting with it would work well. Cable rows can be done on Day 3 after the Underhand barbell row.
2. I would suggest doing your warmup sets as you normally do and gauge how you're feeling that day. Your goal should be to increase the weight each set, but if you would rather keep the same weight, that is ok as well. As long as you feel challenged on the final set, you did your job. Hope this helps!
Would this be a good workout program if the main goal was to lose fat? I love the cardio schedule for this and a good amount ab work to develop abs obviously with good nutrition.
Hey Tristan, oh yeah! This would be a great choice. Let me know how you do if you run it. Thanks for reading M&S!
In the third day, there's a weighted pull up, but I can't even do a free pull up, is there a solution for that?
If your gym has an assistant machine, then use it. If not, then the lat pulldown will work until you get strong enough to do pullups.
In previous hypertrophy and muscles mass building programs it always recommends to keep your rep range at 5-8 x 5 so you are able to push the most weight possible. Is that not always the case or should I change this program to fit my needs and do a 5x5 set? Thank you for your feedback
Not always the case, but here's the caveat. If you find that those rep ranges are working for you, then make the switch. If you simply are going off of what you've read, then give this a true shot. Either way, let us know how you do.
When doing cardio, can I do for example do 15 minutes of heavy bag and than another 15 minutes of running? Or for example do 30 minutes of running?
Either way works.
Could I do this workout Monday-Friday and have my rest days be Saturday and Sunday?
Those workouts at the end of the week won't be as productive without those rest days in between, Jagger. Ultimately, you can do what you want, but my suggestion would be to follow the program as recommended.
Thanks for reading M&S!
Can I add 2 exercise of 8 week in this routine -rodger rock routine which is five date and team muscle strength trio set which is 4 day ,,
Like doing each exercise week 1, week 2 ,week 3 type can u please guide is this good or not
Hi, Zoheb! Mind posting the links to the other workouts you're talking about? That could help me give you the best answer possible.
Yes, go for it!
https://pin.it/4OJHrrA &. Week 3
https://pin.it/1op9bQC Week 1
&panther Link to Workout: https://www.muscleandstrength.com/ workouts/michael-b-jordan-workout-program week 2
Previously I was working this workout Competed 12 weeks
- https://pin.it/1rLwEqF
Can u please guide to this 3 routine is good for trio week or not
And if it’s ok then how much days I have worked for because doing trio for this routine of 8 weeks of each routine is 24 week means 168 days or I do 12 weeks -84 days also please answer me that it’s give result or not
I believe I understand now. You want to follow one program on week 1, another on week 2, and another one on week 3, then repeat. If I'm correct, give it a 12 week run. That means you would do each program four times. It could give you results, Zoheb. It's an interesting approach. Let us know how it works.
Yes, now u understand right, so can I work? On this program
Hello! Currently, I am doing bodyweight strength workouts 3 times a week for about 60-90 minutes (mostly various types of pushups like pseudo, pike, close grip, etc., and abs) and jogging 3 times a week for about 10-30km at 11-15km/h. Will this workout be fine for me to try out, or would you recommend that I try something easier?
Thank You,
Sindre
Hey Sindre, you can definitely do this program. It should be great for you. Let us know how it works for you if you decide to start with it.
Hi
I plan to do this workout as my summer off-season training program. I do competitive gymnastics and the workout is meant to keep my whole body active and build some muscle but keep it funcional for gymnastics, so stretch daily so i don't lose mobility.
I've neve done a workout like this, I've always done functional weight lifting but I'm keen on trying something new. Would this be a good workout for what I'm looking for or do you recommend a more functional workout for gymnastics (didn't really find one on your site).
I would like to combine it with 5-8k running on Monday, Wednesday and Friday and 10k rowing on a rowing machine on Tuesday, Thursday and Saturday. Will this be too much or should I just try it and see how it goes? (I am used to training 15+ hours a week and have 2 years of weightlifting experience).
Hey Joshua - check out this workout: https://www.muscleandstrength.com/workout/6-week-high-intensity-function.... It has a mix of gymnastics, bodybuilding, and cardio to help keep your fitness well rounded!
Hi i was wondering if there is anything I could change the deadlifts with because I personally don’t like it maybe I have bad form but could I change it out for something else
Hi Jordan,
For the Perform cardio intervals for 15-30 minutes, what do you recommend if you have no boxing equipment?
Also I am more focused on building muscle rather than losing fat (I am 186cm 84kg), should I still do this after every workout?
Thank you
Hey Alberto - you can reduce the cardio since you're trying to build muscle. Cardio is great to include in a workout routine just to keep your cardiovascular system in check.
Hi Abigail,
Thank you for your response. Any suggestions of which cardio could be suitable for me and how often I should do it?
Kind regards.
You can do any kind of cardio that you enjoy! I'd say 20-30 minutes 2-3 times per week should be sufficient
Hi josh if you get this I am planning to do this workout as soon get back in the gym, as wanna build bit more muscle mass and look better like micheal b Jordan, Daniel craig and chris Evans, that sort of body type, I'm 19, 78kg 11-12% body fat and 5ft,11inches and was wondering what sort of food would you recommend with this diet I understand a high protein diet but I was wondering if you have a program on a high protein diet with medium carbs and medium fats to have a nice lean bulky look cheers hope you get back to me soon and cant wait to try the workout and get some results
Anything ideas to substitute some of the equipment? Still in lockdown with only dumbbells at my disposal.
Hey Mitch - check out this article on lower body alternatives to gym machines: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-.... We have the upper body version coming soon!
Hello!! I was starting to use this workout and saw that the number of reps changes. Does this mean that every time I will increase the weight?
Hey Jordan - as the reps decrease, you'll increase weight.
Is it okay if I add some flat barbell bench on day 1 and some squats on the posterior day?
Hey Justin - it's best to follow the program as written.
Hi!
I im going to begin using this workout. I was looking through it and I saw it have seated calves raises is there another workout that can replace that one?
Hey Diego
To effectively hit your calves from each angle, I recommend performing both seated and standing calf raises. If you don't have access to a seated calf raise machine, you can place a dumbbell on your lap and elevate the balls of your feet while sitting on a bench to perform the seated raise.
Hi. I’ve been using this program for 4 days.
I’m 14 and have a BMI of 22.2 but still have a little bit of fat that I’m not happy about. Should I continue with this program or would you recommend a different one.
Hey Quincy
This is a great program to burn fat and build lean muscle, provided you've got a good diet.
hi
i am tennis player
could you please recommend a program to me to get muscle ?
Hey Alaa
This is a great program for overall strength and athleticism. I'd recommend you give this one a try!
Hi Josh,
I absolutely love this workout and I recommend it all the time. I’ve done it 3 times over the past year and I’m bummed when I get to the end.
Can you recommend a workout or two from your list to mix in throughout the year? Something of equal length and complexity. Would greatly appreciate.
-Pat
Hi Pat,
Glad you enjoy the workout! You might also enjoy any of these:
https://www.muscleandstrength.com/articles/avengers-workout
https://www.muscleandstrength.com/workouts/creed-workout-program
Thanks josh. Much appreciated
hey im 17 turning 18 soon my bmi is like 23% do you think i could use this