Michael B. Jordan’s portrayal of Erik Killmonger in Black Panther (2018) made a lasting impact with his shredded, athletic physique and powerful presence. Jordan took his transformation seriously, training with a blend of intense strength, conditioning, and combat workouts to get into top shape for the role.
While Jordan had been training for years, the physical demands of playing Killmonger required a focused approach to build a more muscular, ripped body. His workout plan was a mix of weight training, combat training, and high-intensity interval training (HIIT) to sculpt his body for the action-packed role.
Let’s break down Michael B. Jordan’s Killmonger workout, diet, and supplements.
Michael B. Jordan’s Killmonger Training Philosophy
Jordan’s workout approach for Black Panther was all about building strength and muscle without sacrificing agility or endurance. His trainer, Corey Calliet, helped him develop a program that worked on all aspects of fitness—strength, power, speed, and endurance.
📌 Training Details:
- 5-6 training days per week
- Focus on functional strength, powerlifting, and HIIT
- Combines strength training and cardio for lean muscle and fat loss
- Incorporation of boxing, martial arts, and athletic drills
- High-intensity training to maximize calorie burn
Michael B. Jordan’s Killmonger Workout Routine
Jordan followed a 6-day workout split with each day focusing on different muscle groups, combined with explosive, functional exercises.
Day 1 – Upper Body Push (Chest, Shoulders, Triceps)
| EXERCISE | SETS | REPS |
|---|---|---|
| Barbell Bench Press | 4 | 8-10 |
| Incline Dumbbell Press | 4 | 8-10 |
| Dumbbell Shoulder Press | 4 | 8-10 |
| Dips | 3 | 10-12 |
| Triceps Pushdown | 4 | 12 |
Day 2 – Lower Body (Legs, Glutes, Hamstrings)
| EXERCISE | SETS | REPS |
|---|---|---|
| Squats | 4 | 8-10 |
| Deadlifts | 3 | 6-8 |
| Leg Press | 4 | 8-10 |
| Lunges | 3 | 10-12 |
| Leg Curls | 4 | 12 |
Day 3 – Upper Body Pull (Back, Biceps)
| EXERCISE | SETS | REPS |
|---|---|---|
| Pull-Ups | 4 | 8-10 |
| Barbell Rows | 4 | 8-10 |
| Dumbbell Rows | 4 | 8-10 |
| Barbell Bicep Curls | 4 | 10 |
| Hammer Curls | 4 | 10 |
Day 4 – Core & Cardio
| EXERCISE | SETS | REPS |
|---|---|---|
| Russian Twists | 4 | 20 |
| Leg Raises | 4 | 20 |
| Planks | 4 | 1 min |
| Medicine Ball Slams | 4 | 15 |
| HIIT – Sprints | 8 | 30 sec |
Day 5 – Full Body Functional Training
| EXERCISE | SETS | REPS |
|---|---|---|
| Kettlebell Swings | 4 | 15 |
| Battle Ropes | 4 | 30 sec |
| Box Jumps | 4 | 10 |
| Sled Pushes | 4 | 30 sec |
| Burpees | 3 | 20 |
Day 6 – Boxing & Conditioning
| EXERCISE | SETS | REPS |
|---|---|---|
| Heavy Bag Work | 6 | 3 min |
| Shadow Boxing | 6 | 3 min |
| Speed Work | 4 | 3 min |
| Jump Rope | 4 | 3 min |
| Core Circuit | 3 | 15 |
Michael B. Jordan’s Killmonger Diet Plan
Jordan followed a clean, high-protein diet that supported his intense training regimen while also cutting fat. His diet was designed to fuel his workouts, promote muscle recovery, and help him stay lean without sacrificing strength.
🥩 Protein: Chicken, turkey, fish, lean steak, eggs
🥦 Carbs: Brown rice, sweet potatoes, quinoa, oatmeal
🥑 Fats: Avocados, almonds, olive oil, coconut oil
💧 Hydration: Plenty of water throughout the day to stay hydrated and fuel workouts
Sample Meal Plan:
Meal 1 (Breakfast):
- Scrambled eggs with spinach
- Whole grain toast with almond butter
- Avocado slices
Meal 2 (Mid-Morning Snack):
- Protein shake
- Mixed nuts
Meal 3 (Lunch):
- Grilled chicken breast
- Brown rice
- Steamed vegetables (broccoli, asparagus)
Meal 4 (Afternoon Snack):
- Greek yogurt with berries
- Protein bar
Meal 5 (Dinner):
- Grilled salmon or lean steak
- Quinoa
- Roasted sweet potatoes
Michael B. Jordan’s Killmonger Supplement Stack
To support his demanding training routine, Jordan used a few key supplements to enhance performance, recovery, and muscle growth.
🥤 Whey Protein: For muscle repair post-workout
🔥 BCAAs: To prevent muscle breakdown during workouts
💪 Creatine: For strength and power during weightlifting
⚡ Pre-Workout: For energy and focus before training
💊 Multivitamins: To fill any nutritional gaps
Michael B. Jordan’s Killmonger Training Secrets:
1️⃣ High-Intensity Interval Training (HIIT): Jordan used HIIT to burn fat and improve conditioning while maintaining muscle mass.
2️⃣ Functional Training: Incorporating kettlebell swings, battle ropes, and sled pushes to build functional strength.
3️⃣ Boxing Training: Boxing drills for speed, footwork, and endurance to help him perform with precision.
4️⃣ Full Body Workouts: Combining strength training with cardio for lean muscle and endurance.
5️⃣ Consistency: Jordan’s rigorous six-day-a-week training program made sure he stayed in peak condition.
Final Thoughts
Michael B. Jordan’s transformation into Erik Killmonger for Black Panther was a combination of strength training, boxing, and cutting-edge conditioning. His workout focused on creating a ripped and functional physique, ideal for the role of a fierce warrior.
💪 Want to train like Killmonger? Incorporate full-body workouts, combat drills, and functional strength exercises into your routine, and follow a clean, high-protein diet to fuel your workouts!
