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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
122 Comments+ Post Comment
Do you have to do those workouts in order?
Hi Sam,
It is preferred that you do them in order, yes.
hi i was wondering what workout i should do if i want to do the workout in the morning but wanna workout again at night thanks
Hi Angel,
I wouldn't recommend working out twice a day for most people. If you'd really like to, perhaps do a light moderately distance walk in the morning and then hit the weights at night (or vice versa).
Hope this helps!
Hi I’m just starting this routine but I was wondering does the reps, sets, workouts, or weight change weekly or does it stay the same for all 8 weeks?
Hi Kevin,
Keep reps and sets the same. Try to move up in weight when able to. Track your workouts, including how you feel after each exercise. This will help you determine when and how much weight you should be moving up each week.
Hope this helps!
Hi,
I just started this routine the other day, I like it I really do but it just doesn't seem long enough. Even after pushing myself I felt like I had to much left in the tank still. My question is can I add other workout to each day. Example could I add barbell bench press on chest day and another additional triceps exercise? Or would that be to much?
Thanks
Hi Cole,
No, do not add in additional volume to this program. If you feel like you still have gas in the tank aim to go heavier the next time you workout.
Hope this helps!
How are you,
I'm trying out this program and i was wondering if working out is benefited due to the time of day?
Thank You
Hi CJ,
No, not really. You do want to select a time of day that best fits your schedule and allows for you to have a peak amount of energy.
Hope this helps!
If for some reason I can't perform one of these workouts because I am either too tired or not just strong enough is it okay to do like alternate workouts instead for them such as Today I did Day 5's workouts but because I was too tired to do close grip pushups I instead did behind head tricep extension as my alternate to still do a tricep workout that I had energy for.
Hi Jack,
Yep, that's completely fine. This program is simply a template and was designed for someone with plenty of time to work out and an intermediate-advanced training level. It can be altered in whatever way you seem beneficial to better fit your needs.
Hope this helps!
If I decide to go the weights in the morning, cardio at night routine but one day am unable to do the cardio component, is it still ok to make up for it during one of the active rest days?
Hi Vince,
Yes, that should be fine depending on how well recovered you are.
Hope this helps!
Is the cardio component done directly after the weights or directly before it? And can it also be done later in the day or perhaps earlier in the day and the weights later?
Hi Paul,
You can do it later in the day, which might be preferred. You can also do it after your workouts. Whichever is most convenient for you.
Hope this helps!
Hi Josh
What’s the rest period between sets. Should I go all out with weights or should I go easier ?
Hi Pepe,
45-60 seconds ought to do the trick. You can go as long as 90 seconds if you need to. With each set, keep 1-2 reps left in the tank. Don't perform to complete failure.
Hope this helps!
Hey Josh, how much time would you suggest resting for deadlifts? Do you keep the same rest time as the other workouts or is it longer for deadlifts?
Thanks for the program, I'm already a few days into it and it's great!
Hi Rohan,
Thanks for trying out my program! Glad you're enjoying it so far.
Rest periods for all exercises are 30-60 seconds. However, you can rest up to 90 seconds depending on the amount of time you're able to be at the gym and recovery rate.
Hope this helps!
Not everyone has access to a speed bag. What cardio should I be doing in replace of that everyday? Should I do HITT?
Hi Joshua,
You're absolutely right - this was the MBJ inspired workout, so his preferences were taken into account.
You can certainly sub in your preferred form of HIIT where you see fit.
Hope this helps!
Is there enough chest workouts for muscle stimulation
Hi Toby,
Absolutely! 14 total sets per week split up into 2 day to efficiently tax the pecs twice per week.
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!
Is the weight kept the same on each set even though the reps are dropping? and what is the reasoning behind dropping the reps?
Hi Gary,
No, the weight should be increased as the reps drop. The purpose is to help you pyramid up to a higher working weight.
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?