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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.
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!
63 Comments+ Post Comment
6’3” basketball player I started this program in my offseason to put on some muscle.. about 6 or so weeks into it these lifts help me get over the hump and I finally gained the vertical to dunk. What should I do once I’m finished with the 8 weeks?
Hi Matt,
That's awesome man! Congrats on your progress!
What you move on to next will depend on your goals. If you're enjoying this program and still seeing results from it, there's no harm in taking a week to recover and then bouncing back to performing this one again.
Or you can check out some of our other workouts here to find one that matches your current goals: https://www.muscleandstrength.com/workout-routines
Hope this helps!
Is it better to mix and match days or would it be more effective to have your "day one" be the same day every week?
Hi Mixalot,
I prefer to have my workout days be the same every week. It helps me better establish a routine. But you're more than welcome to alter the template in whatever ways help you better accomplish your goals.
Hope this helps!
Hey guys so on the first day am confused so there are many reps like 12, 10,8,8 so do I do 12 rep and 10 and the next one or I just do only 12 and move to the next workouts??
Hi Ermias,
Perform all of the sets listed for each exercise before moving onto the next exercise.
If you're new to working out, I'd recommend starting with one of these: https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
As a hard gainer, I've been looking for a program that would help me build lots of mass. This program really did the job. I've gained 6kgs in one month from 64 to 70kgs currently. Thank you so much for the program.
Hi Nkululeko,
Glad we could help! What're you planning on doing next? Another round of this program?
Hey this seems like a great workout but what are his diet plans
Hi Kaleb,
Diet is very individualized and so it's kind of tough to recommend an exact diet plan to go with this program. I'm sure he stuck to the whole food basics: Lean meats, fruits and veggies, oats and whole grains, nuts and seeds, and low fat dairy.
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
To build muscle, add 300-500 calories to that number and go here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Lastly, finish up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
And if you'd like more reading material on building muscle mass, check out this: https://www.muscleandstrength.com/expert-guides/muscle-building
It's a lot of reading, but it will help you nail down what it truly takes to build lean muscle. Take notes, and reread a couple of times. If you've got any questions after reading all of that or questions that pop up while reading, feel free to reach out.
Hope this helps and get those gainz bro!
Hey, I've just recently gotten back into working out. I'm 25, and I have a little extra weight on me. I'm really weak right now, but can I still get back into it with this routine. Also, as I train, would my fat turn into muscle, and will I still need to eat extra calories if I'm cutting fat.
Hi JD,
I wouldn't recommend using this program to get back into the swing of things. Instead, I'd recommend one of these workout routines: https://www.muscleandstrength.com/workouts/beginner
After you finish one or two of those, tackle this one :)
Fat doesn't turn into muscle. That's a misconception. As a beginner, you'll be able to burn fat while building muscle, but as you get more advanced, you'll have to pick one goal as they require different dietary variables to achieve (muscle growth requires a calorie surplus, fat loss requires a calorie deficit).
That being said, this workout can be used for either of those goals, but does favor a muscle building phase as it does have a lot of volume and training frequency meaning you'll need the extra cals to recover properly.
Hope this helps!
Thanks for this workout - i’ve just started and it feels fantastic! And also thanks so much for engaging in the comments.
A question - I commute by bike (about an hour total each day) but it is no longer a lot of effort for me. So i’m really enjoying the intensive cardio at the end of this workout. But i’m a little concerned all this cardio makes it hard to meet my calorie requirements! Do you think my commute is sufficient for achieving the goals of this workout, or will I benefit from the higher intensity as well?
Hi James!
Thank YOU for reading and commenting! It's very much appreciated :)
Yes, your commute is sufficient enough as your form of cardio. Simply add in the weight training, eat accordingly, and try to get your sleep and stress management under control. You should see some excellent progress!
Hope this helps!
This workout kills, man. It hits parts of your body hard, sometimes twice a week. For me, it's easier to stay motivated when I'm doing something each day, so the off-day abs are really doing it for me. I'm sticking to this program for sure. You da man, Josh.
Hey Jacob,
Thanks for giving the program a shot and for your kind words!
Much appreciated bro! Keep killin it!
Hi, the workout looks great!
However, there’s 2 things I’m confused about:
First off, how come there’s no bench press or incline bench press, and no standing/military shoulder press in the program, as they’re such great exercises? Any chance I could swap any of the exercises for them?
Also, how would I go about progressively overloading? When, by how much, and on what exercises and sets should I increase the weight to make sure that I’m progressing and gaining muscle?
Thanks!
Hi Adam,
1. Sure, feel free to sub in for any of the dumbbell or machine variations. However, the same movement patterns are trained in alternate variations. Barbells aren't always necessary. Especially when you're taking a more volume based, isolation approach.
2. Yep, aim to increase the weights used when capable. So long as you're moving up consistently overtime, you'll see the gains you're hoping for.
Hope this helps!
What is the diet or food would you suggest me to eat for working out to get ABS and get bigger.
Hi Jamal,
It depends on where you're starting out.
Find your calorie needs here: https://www.muscleandstrength.com/tools/bmr-calculator
Then aim to eat that many calories through whole food sources: lean meats, whole grains and oats, fruits and veggies, nuts and seeds, and low fat dairy products.
Hope this helps!
I have been going to gym for 5 months but my shoulders sucks
Is there any workout routine to build big shoulders
Hi Shiva,
Story of my life bro. lol
We've got several shoulder programs you can try to incorporate into this workout program:
https://www.muscleandstrength.com/workouts/shoulders
Hope this helps!
Hey Josh,
I’m currently quite out of my ideal shape. Too much fat everywhere and not much muscle. Should I focus on losing that fat before I start a plan like this? Or will this plan help me burn that fat while also building up my muscle? I’ve done intermediate-advanced workouts before so I would be able to handle this. Thanks.
Hi Daniel,
Unless you've been working out consistently for the past year, I wouldn't recommend starting off with this program.
I'd recommend starting off with one of these: https://www.muscleandstrength.com/workouts/beginner
Then after you've gotten into a solid routine for a while, give this MBJ inspired workout a shot.
If you're just getting back into the gym, it's possible to do both simultaneously. I'd recommend starting off trying to lose fat until you've reached a comfortable and healthy bodyfat percentage for yourself. Of course, this will be accomplished more so by your calorie intake than which workout program you're performing.
Hope this helps!
On my 5th day of the routine and I can certainly say it feels amazing! I can’t wait to see the results come summertime.
That's AWESOME Kyle!
Thanks for reading and giving the program a shot! Keep me up-to-date with your progress, hope you get the gains you're wishing for!
Best of luck!
Is there a diet/meal plan to go along with the workout PDF?
If not, could anyone advise me on what foods promote building muscle? EX: PB, Protein, etc.
Hi Tyler,
Diet is very individualized and any food group can technically be a muscle building food. It's more so establishing decent and consistent eating habits than it is what you actually eat.
Start here: https://www.muscleandstrength.com/tools/bmr-calculator
To build muscle, add 300-500 calories to that number and go here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Lastly, finish up here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...
And if you'd like more reading material on building muscle mass, check out this: https://www.muscleandstrength.com/expert-guides/muscle-building
It's a lot of reading, but it will help you nail down what it truly takes to build lean muscle. Take notes, and reread a couple of times. If you've got any questions after reading all of that or questions that pop up while reading, feel free to reach out.
Cheers and get those gains bro!
These would be awesome on an excel spreadsheet. Make it easy to print.
Hi Tate,
No spreadsheet, but we have do have downloadable PDFs you can print and take with you on the go. You can find it in the workout description at the top of the article.
When should I perform the cardio interval?
Hi Amaresh,
You can perform it post workout or in the morning if you lift in the evenings.
Hope this helps!
Hi, I’m a 140 pound skinny 18 year old will I see a slight transformation if I do this workout routine for 3 months? Thank you.
Hi Tito,
Yes, but this is more of an intermediate-advanced workout plan. If you're new to weight training, I'd recommend starting here:
https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
Can I add light cardio of 20 min everyday before or after work out?
Hi Amaresh,
Yes, absolutely. There is some prescribed cardio within the routine, but you can sub it out for 20 mins of low intensity cardio utilizing your preferred cardio method of exercise.
Hope this helps!
Thanks Josh :)
You're welcome! Let me know how you like the program!
Hey im just curious as to why theres only one day dedicated to back and bicep? Can you swap like day 7 of the rest days with a back and bicep workout?
Hi Joe,
There's 2 days - check out day 6's exercises.
I wouldn't recommend that. There's already plenty of volume in this program.
Hope this helps!
Ok thanks. I only asked because i saw a lot of biceps one day so i didnt want to risk any imbalance with two days of chest, shoulders, and tris...i just want balance everywhere
Hello Josh,
Thank you for making this program! After watching Black Panther, I realize I wanted to establish more pride in my body. I wanted to ask if, in your opinion, is it ok to incorporate this routine if I'm currently in a caloric deficit? Im 5'10 240lb and trying to get back in shape after being away from football for about a year. Thank you man.
Hi LP,
You're welcome and thank you for checking out my program!
Yes, you should be fine to do that. However, I'd pay attention to your ability to recover while being in a deficit. If you're experiencing painful DOMs regularly, it might be beneficial to turn the volume down a notch. This can be accomplished by cutting out a set of each exercise on the program and/or by substituting HIIT cardio for LISS cardio.
Being in a deficit will affect your ability to recover. Just pay attention to your body. If you feel pain, dial it back a notch.
Hope this helps!
Can we get an advanced workout of this plzzzz ??(:
Hi Thomas,
This program is already pretty darn close to being an advance program. If you don't find it challenging enough, I'd recommend using heavier weights or slowing down your rep tempo.
Hope this helps!
Hello Josh,
I am wondering, the routine says 8 weeks and I tried it today, I've never seen a routine this good in my life since I started the gym, can I make this a permanent routine ?
Hi Raul,
Thank you! That is quite the compliment! Thank you for trying it out.
Absolutely. Feel free to use this workout program for however long you wish. Every 8 weeks, be sure to take a week to rest and recover, then you can continue on with this program the following week. Repeat the process for as long as you're enjoying the program and seeing results. Once you stop enjoying it or stop seeing results, consider checking out the rest of our workouts database for a new program.
Hope this helps and best of luck!
Hello Josh,
Is this workout supposed to be perform in a circuit?
If not, would you recommend modifying it to a circuit?
Hi Carlton,
This particular program was designed to be performed in a straight set fashion since it is more of a body part split and aimed to optimize muscle growth. The 30-60 secs rest in between sets will allow you to push more weight, which will help you build more muscle.
If you're short on time, you can try to perform them in a circuit fashion, but it's not ideal for this particular program considering what the end goal is. You could potentially superset your way through the workout. It'd give you a little more recovery time and speed up the workout, but again, it's not ideal.
That being said, the Chadwick Boseman inspired workout I wrote does incorporate circuits and may be more ideal to help you build muscle if you're a busier person who can't perform straight sets.
https://www.muscleandstrength.com/workouts/chadwick-boseman-workout-program
Hope this helps! Best of luck and if you have any other questions, feel free to reach out!
Hello mate i was just wondering each set the the amount of reps goes down are you meant to increase the weight or do u keep it the same