Michael B. Jordan’s portrayal of Adonis Creed in the Creed series is one of the most physically impressive transformations in recent Hollywood history. To embody the role of a world-class boxer, Jordan had to undergo a demanding workout and diet regimen that pushed his body to new limits.
Jordan’s transformation wasn’t just about bulking up—he had to develop a physique that was functional, fast, and ready for the ring. With a combination of boxing-specific training, strength conditioning, and intense focus on nutrition, Jordan achieved the muscular yet athletic body that made his performance as Adonis Creed stand out.
Let’s dive into Michael B. Jordan’s workout routine, diet, supplements, and everything that helped him become Adonis Creed.
Michael B. Jordan’s Adonis Creed Workout Philosophy
Jordan’s training was designed not only to build muscle but also to increase speed, agility, and endurance. To do this, his regimen mixed boxing drills with strength training and conditioning exercises. The goal was to make him not just strong, but a true athlete capable of pulling off boxing moves with precision and power.
📌 Training Details: ✔️ 5-6 training days per week
✔️ Focus on boxing skills, endurance, and functional strength
✔️ High-intensity interval training (HIIT) for fat burning and conditioning
✔️ Incorporation of strength training to build lean muscle
✔️ Boxing training for skill, footwork, and technique
Jordan’s trainer, Corey Calliet, designed the program with a focus on athleticism, ensuring Jordan not only looked the part of a boxer but could also move like one in the ring.
Michael B. Jordan’s Adonis Creed Workout Routine
Jordan’s training plan was designed to ensure he had the strength, power, and conditioning of a boxer. It involved a combination of weightlifting, boxing drills, and functional fitness exercises. His workouts were intense, focusing on both upper and lower body strength, agility, and explosive power.
Weekly Training Plan – 5-6 Days a Week:
Day 1 – Upper Body Push (Chest, Shoulders, Triceps)
| EXERCISE | SETS | REPS |
|---|---|---|
| Barbell Bench Press | 4 | 8-10 |
| Dumbbell Incline Press | 4 | 8-10 |
| Push-Ups (Weighted) | 3 | 20 |
| Dumbbell Shoulder Press | 3 | 8-10 |
| Triceps Dips | 4 | 12 |
Day 2 – Lower Body (Legs & Core)
| EXERCISE | SETS | REPS |
|---|---|---|
| Barbell Squats | 4 | 8-10 |
| Romanian Deadlifts | 4 | 8-10 |
| Walking Lunges | 3 | 12 reps per leg |
| Leg Press | 3 | 10 |
| Plank | 3 | 1 minute |
Day 3 – Boxing & Conditioning
| EXERCISE | SETS | REPS |
|---|---|---|
| Shadowboxing | 5 rounds | 3 minutes |
| Heavy Bag Work | 5 rounds | 3 minutes |
| Speed Bag | 5 rounds | 3 minutes |
| Jump Rope | 3 rounds | 3 minutes |
| Sparring (with real boxers) | 5-10 rounds | 3 minutes |
Day 4 – Full Body (Functional Strength & Power)
| EXERCISE | SETS | REPS |
|---|---|---|
| Deadlifts | 4 | 6-8 |
| Kettlebell Swings | 3 | 15 |
| Medicine Ball Slams | 3 | 20 |
| Box Jumps | 3 | 12 |
| Burpees | 3 | 20 |
Day 5 – Active Recovery & Cardio
| EXERCISE | SETS | REPS |
|---|---|---|
| Steady-State Cardio | 30 minutes | – |
| HIIT (Burpees, mountain climbers, jump squats) | 20 minutes | – |
| Stretching and Foam Rolling | – | 20 minutes |
Michael B. Jordan’s Adonis Creed Diet Plan
To complement his rigorous workout regimen, Michael B. Jordan had to follow a clean and highly disciplined diet. His focus was on eating lean proteins, clean carbs, and healthy fats while avoiding junk food and processed sugars.
Macronutrient Breakdown: ✔️ Protein: 40-45%
✔️ Carbs: 40-45%
✔️ Fats: 10-15%
Daily Meal Plan
Meal 1 (Breakfast)
- Scrambled egg whites (6-8 eggs)
- Oatmeal with berries
- Protein shake
Meal 2 (Mid-Morning Snack)
- Greek yogurt with almonds
- A handful of mixed nuts
Meal 3 (Lunch)
- Grilled chicken breast
- Brown rice or quinoa
- Steamed broccoli or asparagus
Meal 4 (Afternoon Snack)
- Protein shake with banana
- Apple or another fruit
Meal 5 (Dinner)
- Grilled salmon or lean steak
- Sweet potatoes or roasted vegetables
- Salad with olive oil dressing
Meal 6 (Pre-Bed Snack)
- Casein protein shake
- Almonds or walnuts
Key Diet Principles:
✔️ Clean, whole foods to fuel workouts
✔️ High protein intake to support muscle growth
✔️ Moderate carbs for energy, particularly around workouts
✔️ Healthy fats for overall health
✔️ Hydration is essential for performance and recovery
Michael B. Jordan’s Adonis Creed Supplement Stack
Jordan used basic, effective supplements to support his training and recovery. His supplement regimen focused on ensuring muscle growth, recovery, and maintaining energy levels throughout intense workouts.
Basic Supplementation Plan:
- Whey Protein – For muscle recovery after intense workouts
- BCAAs – To prevent muscle breakdown during long training sessions
- Creatine Monohydrate – To support explosive power and strength
- Pre-Workout (Caffeine-Based) – For increased focus and energy
- Fish Oil – For joint health and overall well-being
- Multivitamins – To cover micronutrient needs
Michael B. Jordan’s Training Secrets
- Functional Training – Jordan’s trainer focused on developing functional strength, ensuring that he could move with power and precision in the ring.
- Boxing-Specific Conditioning – A huge portion of Jordan’s workout was boxing drills, including shadowboxing, heavy bag work, and sparring. These exercises were essential for his role as Adonis Creed.
- Full-Body Workouts – Jordan’s workout plan incorporated full-body circuits, which helped him build muscle and endurance simultaneously.
- Nutrition and Recovery – A clean diet with a focus on protein, carbs, and healthy fats helped Jordan recover and grow muscle while maintaining low body fat.
Final Thoughts
Michael B. Jordan’s transformation into Adonis Creed was a combination of intense boxing training, functional strength conditioning, and strict dietary discipline. His focus on becoming an athletic, powerful boxer led him to develop the lean, muscular physique that made his performance as Adonis Creed both believable and awe-inspiring.
To train like Jordan, focus on boxing drills, full-body strength workouts, and a high-protein, clean diet. Add some high-intensity cardio, and you’ll be on your way to building a physique worthy of the big screen.
