Michael B. Jordan’s Creed Workout & Diet Plan | Ultimate Guide

When Michael B. Jordan transformed into Adonis Creed for the blockbuster “Creed” franchise, he didn’t just play a boxer – he became one. His chiseled physique and explosive athletic performance set new standards for Hollywood transformations. But how exactly did he build that impressive boxer’s body?

This comprehensive guide breaks down Jordan’s intense workout regimen and disciplined diet plan that created his remarkable physique. Whether you’re a fitness enthusiast or someone looking to dramatically transform your body, you’ll find actionable insights from one of Hollywood’s most impressive physical transformations.

Inside Michael B. Jordan’s Creed Transformation

Michael B. Jordan’s dedication to physically embodying Adonis Creed went far beyond typical Hollywood preparation. Working with celebrity trainer Corey Calliet, Jordan followed a grueling program that combined authentic boxing training, traditional bodybuilding, and strategic nutrition.

The results speak for themselves. Jordan packed on lean muscle while maintaining the agility and endurance needed for believable boxing scenes. His transformation wasn’t just about aesthetics – it was about building functional strength and authentic boxing capabilities.

The Creed Workout: Breaking Down Jordan’s Training Split

Jordan’s workout routine followed a carefully structured weekly split that targeted different muscle groups while building boxing-specific fitness. Here’s how his typical week looked:

Monday: Chest and Triceps Focus

• Incline Dumbbell Press: 4 sets of 12, 10, 8, 8 reps
• Flat Bench Press: 4 sets of 12, 10, 8, 8 reps
• Incline Dumbbell Flyes: 4 sets of 12 reps
• Cable Flyes: 4 sets of 15 reps
• Tricep Dips: 4 sets to failure
• Tricep Pushdowns: 4 sets of 15 reps
• 20-minute boxing technique work

Tuesday: Back and Biceps

• Pull-Ups: 4 sets to failure
• Bent-Over Rows: 4 sets of 12, 10, 8, 8 reps
• Lat Pulldowns: 4 sets of 12 reps
• T-Bar Rows: 4 sets of 12 reps
• Barbell Curls: 4 sets of 12 reps
• Hammer Curls: 4 sets of 12 reps
• 30 minutes boxing circuit training

Wednesday: Legs and Core

• Squats: 5 sets of 12, 10, 8, 8, 6 reps
• Leg Press: 4 sets of 12 reps
• Walking Lunges: 3 sets of 20 steps
• Leg Extensions: 4 sets of 15 reps
• Hamstring Curls: 4 sets of 12 reps
• Hanging Leg Raises: 4 sets of 20 reps
• Ab Circuit: 4 rounds of various exercises

Thursday: Shoulders and Arms

• Military Press: 4 sets of 12, 10, 8, 8 reps
• Lateral Raises: 4 sets of 15 reps
• Front Raises: 4 sets of 15 reps
• Upright Rows: 4 sets of 12 reps
• Skull Crushers: 4 sets of 12 reps
• Preacher Curls: 4 sets of 12 reps
• 45-minute boxing sparring session

Friday: Full Body Circuit and Boxing

• Full-body circuit: 5 rounds of compound movements
• Heavy bag work: 6 rounds of 3 minutes
• Speed bag training: 15 minutes
• Footwork drills: 20 minutes
• Core circuit: 3 rounds of various exercises

Saturday: Active Recovery

• Light jogging: 3-5 miles
• Swimming: 30 minutes
• Stretching routine: Full body
• Foam rolling: Focus on tight areas

Sunday: Complete Rest Day

Jordan’s rest day was crucial for recovery and muscle growth. Even elite athletes need time to heal and rebuild.

The Boxing-Specific Training

What separated Jordan’s workout from typical bodybuilding routines was the extensive boxing training. He trained like a professional fighter, not just an actor playing one. This authenticity shows on screen in the Creed films.

Daily Boxing Drills

• Jump rope: 15-20 minutes daily
• Shadow boxing: 3-5 rounds of 3 minutes
• Heavy bag work: Focus on power and combinations
• Speed bag: Timing and rhythm development
• Mitt work with trainers: Reaction time and accuracy
• Controlled sparring: Real boxing experience

According to Men’s Health, Jordan’s trainer Corey Calliet emphasized that “Boxing is not just about throwing punches. It’s about conditioning your entire body to move efficiently and explosively.”

The High-Intensity Interval Training Component

HIIT training played a crucial role in Jordan’s transformation, helping him achieve that shredded boxer’s physique while maintaining cardiovascular endurance. His typical HIIT sessions included:

Sample HIIT Circuit (3-5 rounds)

• Battle ropes: 30 seconds all-out
• Burpees: 45 seconds
• Box jumps: 30 seconds
• Mountain climbers: 45 seconds
• Medicine ball slams: 30 seconds
• Rest: 60-90 seconds between rounds

This combination of strength training, boxing, and HIIT created a physique that was not just for show – Jordan could actually perform like a boxer when the cameras rolled.

Michael B. Jordan’s Creed Diet Plan

Jordan’s physical transformation wasn’t just about the workouts. His nutrition plan was equally rigorous and disciplined. To build lean muscle while staying cut, he followed these key dietary principles:

Meal Frequency and Timing

Jordan ate 6-7 smaller meals throughout the day, spaced roughly 2-3 hours apart. This approach kept his metabolism firing and provided consistent energy for his demanding workouts. A typical meal schedule looked like:

• Meal 1: 6:00 AM (Pre-morning workout)
• Meal 2: 9:00 AM (Post-workout)
• Meal 3: 12:00 PM (Lunch)
• Meal 4: 3:00 PM (Afternoon snack)
• Meal 5: 6:00 PM (Dinner)
• Meal 6: 9:00 PM (Evening protein)

Macronutrient Breakdown

Jordan’s diet followed a carefully calculated macronutrient split to fuel muscle growth while promoting fat loss:

• Protein: 50% of daily calories (roughly 250-300g daily)
• Carbohydrates: 30% of daily calories (higher on training days)
• Fats: 20% of daily calories (primarily from healthy sources)

This high-protein approach supported muscle repair and growth during his intense training schedule. Jordan consumed approximately 3,200-4,000 calories daily while in his building phase.

Sample Daily Meal Plan

Here’s what a typical day of eating looked like for Jordan during the peak of his Creed training:

Meal 1 (Pre-workout)

• Egg whites (6-8)
• Oatmeal with berries
• 1 tablespoon almond butter
• Green tea

Meal 2 (Post-workout)

• Whey protein shake with banana and almond milk
• Sweet potato (medium)

Meal 3 (Lunch)

• Grilled chicken breast (8oz)
• Brown rice (1 cup)
• Steamed broccoli
• Olive oil (1 tablespoon)

Meal 4 (Afternoon Snack)

• Greek yogurt with almonds
• Apple or berries
• Protein shake (if needed)

Meal 5 (Dinner)

• Grilled salmon or lean steak (8oz)
• Quinoa or sweet potato
• Mixed vegetables
• Avocado (¼)

Meal 6 (Evening)

• Casein protein shake or cottage cheese
• Handful of almonds

Hydration Strategy

Hydration was crucial to Jordan’s performance and recovery. He aimed for:

• 1-1.5 gallons of water daily (more on intense training days)
• BCAAs during workouts
• No alcohol during training periods
• Limited caffeine (mainly morning green tea)

Supplements in Jordan’s Regimen

While focusing primarily on whole foods, Jordan incorporated strategic supplements to support his training goals:

• Whey protein: For post-workout recovery
• Casein protein: Slow-digesting protein before bed
• BCAAs: During workouts to prevent muscle breakdown
• Pre-workout: For intense training sessions
• Multivitamin: Insurance for micronutrient needs
• Fish oil: For joint health and inflammation reduction

Recovery Methods

With such an intense training regimen, recovery became as important as the workouts themselves. Jordan incorporated several recovery techniques:

• 8-9 hours of sleep nightly (non-negotiable)
• Weekly massage therapy
• Ice baths after particularly intense sessions
• Daily stretching routines
• Contrast therapy (alternating hot and cold)
• Meditation for mental recovery

According to Calliet in an interview with GQ, “Recovery is where the real growth happens. We pushed hard in training, but we were equally serious about recovery.”

The Mental Game: Jordan’s Mindset Approach

Physical transformation requires mental toughness. Jordan approached his Creed preparation with the mindset of a professional athlete, not just an actor. Key mental strategies included:

• Visualization of success before workouts
• Setting specific, measurable daily goals
• Training alongside real boxers for motivation
• Keeping a training journal to track progress
• Embracing discomfort as necessary for growth

Jordan often started his days with affirmations and visualization, mentally preparing himself for the physical challenges ahead.

Adapting Jordan’s Plan for Regular People

While Jordan’s full program is extremely demanding, you can adapt key principles to your own fitness journey:

Workout Modifications

• Reduce training volume (3-4 weekly sessions instead of 6)
• Incorporate 1-2 boxing or HIIT sessions weekly
• Focus on compound movements for efficiency
• Ensure at least 2 full rest days weekly
• Start with lighter weights and proper form

Diet Adaptations

• Maintain high protein (1g per pound of bodyweight)
• Adjust overall calories based on your goals
• Start with 3-4 meals daily if 6-7 feels overwhelming
• Focus on food quality rather than perfect macros initially
• Hydrate consistently throughout the day

Common Mistakes to Avoid

When attempting to follow a celebrity workout plan, watch out for these pitfalls:

• Trying to match Jordan’s volume immediately
• Neglecting proper form for heavier weights
• Underestimating the importance of recovery
• Expecting identical results without professional guidance
• Overlooking the role of nutrition in transformation

Conclusion: Lessons from Jordan’s Transformation

Michael B. Jordan’s Creed transformation demonstrates the power of commitment, consistency, and a comprehensive approach to fitness. The key takeaways include:

• Combining traditional strength training with sport-specific conditioning
• Maintaining strict nutritional discipline
• Prioritizing recovery as much as training
• Developing mental toughness alongside physical strength
• Working with expert guidance for optimal results

While not everyone has access to celebrity trainers or the luxury of training full-time, the principles behind Jordan’s transformation can inspire anyone looking to dramatically improve their fitness. Remember that his results came from months of consistent effort – not overnight magic.

What part of Michael B. Jordan’s training regimen would you like to incorporate into your own fitness routine? Whether it’s the boxing workouts, the nutritional discipline, or the