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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!
Editor's note: If you loved this program, you might also enjoy the Creed Inspired Workout
96 Comments+ Post Comment
My question is example day 1.
Incline Dumbbell Bench Press 4set reps 12, 10, 8, 8.
Is that sets or do I need to 4 sets of the reps?
Hi Tim,
1 set is 12 reps.
1 set is 10 reps.
2 sets are 8 reps.
Hope this helps!
I was wondering if standard barbell bench press could be added into this routine? If so, where would be the best place?
Hi Jack,
Sure - you could sub it in for incline dumbbell press.
Hope this helps!
Is this routine possible doing calisthenics only? And of course switching some stuff around.
Hi Jordan,
You can make a calisthenic only muscle building program, yes. I'm not experienced enough at calisthenics to make those recommendations or suggests substitutions for a workout split such as this one though.
Hey I’m 15 and only recently started gym. I play soccer and cardio is key. Is there enough cardio in this workout to help me in my soccer games.
Hi Jake,
I wouldn't recommend this program for those looking to improve their sports performance (or a 15 yr old). This program is intended for those with significant lifting experience under their belt and are strictly looking to build a better body.
For sports performance, something that involves these training characteristics would be a better choice: https://www.muscleandstrength.com/articles/3-tips-to-increased-speed-siz...
Hope this helps!
Is there enough chest workout in this program?
Hi Debarjya,
Yes, there is plenty of chest work in this program.
Is it okay if I do this routine 5 days straight?
Hi Carlos,
It's not ideal, but yes it can be done.
Hope this helps!
Hello, I'm 15, 5'6, 70 KG kind of chubby.
That said just wondering if this will work for me is it better for me to lose weight first or just do this workout plan for next 8 weeks.
Hi Joshua,
I'd recommend starting off with one of these workouts first: https://www.muscleandstrength.com/workouts/beginner
Hope this helps!
If i make this program split 4 days a week should i repeat shoulder, triceps,chest for 4th day or should i do Pull & Posterior Day
Thank you
Hi Dusan,
That's tough. I'd recommend the pull and posterior day, but only if you're able to take a rest day between the back and bicep workout and the pull and posterior day.
Hope this helps!
Can i separate this program on 4 days a week
Should i do chest, shoulder, and triceps twice a week or to do Pull & Posterior Day instead of second chest,shoulder and triceps.
Ofcourse on rest day ill do abs at home
Is it ok?
Thank you for you post
Hi Falco,
Hmmm, that's tough. I'd recommend the pull and posterior day, but only if you're able to take a rest day between the back and bicep workout and the pull and posterior day.
Hope this helps!
Could I do the daily routine more than once per day for better results
Hi Rainier,
I would not recommend it. You need to let your muscles recover from your workouts. Building muscle takes time. Not really a "fast approach" to it.
Hope this helps!
What's a good follow up workout routine to this program? I'd like to mix things up but still try to get that MBJ look.
Hi J,
You can continue on with this program if you're still enjoying it.
You might also enjoy one of our other superhero inspired workouts that can be found here: https://www.muscleandstrength.com/store/landing/avengersworkout
I also plan on getting a Creed inspired workout up in the near future - that'll be a good one to partner with this workout to alternate with. Stay tuned!
Hey J,
Give this a shot :)
https://www.muscleandstrength.com/workouts/creed-workout-program
Best of luck!
I will be doing this workout while training for amateur boxing but i have school and work as well, can i do my boxing training first(cardio) and then do the workout right after?
Hi Miguel,
It is not ideal, but certainly doable. That being said, if your goals are performance based, there are better sports-specific training programs out there. This program is geared more towards building aesthetic muscle, not so much enhancing performance. Grant it, there may be some crossover whenever performing any type of weight/strength training.
Hope this helps!
How much weight do i neeed? I dont feel like no pain no gain but i think is a fantastic routine. I’m new with this routine
Hi Armando,
Weight selection will be different for everyone based on their individual strength levels on any given lift. Select a weight you know you can do for the prescribed rep range. If too heavy, move down. If too light, move up.
If you are truly a beginner, I'd recommend starting with one of these routines first and coming back to this routine later as it is a bit more advanced: https://www.muscleandstrength.com/workouts/beginner
I know calories are calculated above. But what macros need to be met in order to put on some lean muscle here? I’m 21 years old 164lbs and 5’9. My goal is to get somewhere around 170-175lbs of lean muscle.
Hi Sean,
Calories are going to be the most important variable by far in accomplishing your goals. Make sure you have those figured out first and foremost.
Macros are a little tricky as everyone is different and will respond differently to certain macronutrients. This article is a good starting point to help you figure out your macros: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros
Hope this helps!
Is it okay to lift in the morning and do intervals in the evening?
Hi Mixalot,
Yes, that is completely fine.
Hope this helps!
Can I do this workout every other day?
Hi Watts,
I'd recommend performing this particular program as written. If you have minimal days to make it to the gym, you'd benefit more from full body workouts.
Hope this helps!
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!