Michael B. Jordan Trained Everyday and Ate 6 Clean Meals Daily to Build His Creed Physique. His Exact Workout and Nutrition Plan

Want to look like a champion? Michael B. Jordan’s jaw-dropping transformation for the Creed films is one of the most dramatic physical evolutions in modern cinema—and it didn’t happen by chance.

With a punishing four-day training split, six clean meals a day, and relentless mental discipline, Jordan went from lean actor to heavyweight icon.

The actor, who also put on over 15 pounds of muscle for Black Panther, didn’t just show up at the gym—he treated his preparation like a professional sport.

With longtime trainer Corey Calliet in his corner, the 38-year-old turned his body into a living, breathing action figure. Here’s exactly how he did it.

The Most Important Part: Relentless Consistency

“I just had to dedicate everything I had,” Jordan told reporters ahead of Black Panther. That dedication extended to his Creed III training as well.

For both roles, Jordan trained up to seven days per week. His program blended the best of bodybuilding, functional athletic training, and high-volume conditioning. And he did it while fueling his body with clean, precise nutrition. His approach wasn’t built on hacks—it was built on habits.

The Creed Diet: Six Meals a Day, One Cheat Per Week

Trainer Corey Calliet ramped up Jordan’s caloric intake to support serious muscle gain while keeping fat at bay.

“Literally in the middle of takes, I would just be eating food,” Jordan told E! Online. “Chicken and rice and broccoli—a lot of it.”

Sample Daily Meal Plan (From Men’s Journal):

Meal 1:

• 6 egg whites
• 1 whole egg
• 45 g carbs (oats or rice)

Meal 2:

• Protein shake
• 35 g carbs (steel-cut oats)

Meal 3:

• 8 oz lean protein (chicken or ground turkey)
• 65 g carbs (rice or sweet potato)
• 1 cup green vegetables

Meal 4:

• 8 oz lean protein
• 35 g carbs
• Green vegetables

Meal 5:

• Protein shake
• 35 g carbs

Meal 6:

• 8 oz lean protein
• 1 cup green veggies
• 1 tsp healthy oil (olive, coconut, or macadamia)

One cheat day per week allowed him to indulge guilt-free—often with Philly cheesesteaks.

According to dietitian Kate Save, that’s actually a smart strategy.

“If we always try to have a ‘perfect’ diet then we will surely fail. It’s about getting it right 90% of the time, and leaving room for the ‘fun’ foods.”

The Creed Workout Routine: 4-Day Split + HIIT + Abs

Jordan’s Creed III training was split into four intense days of bodybuilding-inspired lifting and high-volume circuits. Each session began with a one-mile jog to raise the heart rate and prep the body.

Note: Beginners should consult a healthcare professional before attempting this routine—it’s extremely advanced.

Day 1: Chest, Back, Arms

• Incline Dumbbell Press – 3 x 12
• Dumbbell Flye – 3 x 12
• Push-Ups – 10 sets: descending reps 10 to 1
• Dumbbell Kickback – 3 x 15
• Triceps Pushdown – 2 x 20
• Bench Dip – 10 sets: descending reps 10 to 1

Day 2: Biceps, Triceps, Lats

• One-Arm Dumbbell Row – 3 x 12
• Neutral-Grip Pulldown – 3 x 12
• Bentover Row – 3 x 12
• Dumbbell Curl – 3 x 12
• Barbell Curl – 3 x 12
• Hammer Curl – 3 x 12

Day 3: Legs + Abs Circuit

All ab exercises: 3 x 25 reps each

• Dumbbell Lunge – 3 x 30 sec per leg
• Leg Curl – 3 x 12
• Romanian Deadlift – 3 x 12
• Squat – 10 descending sets (10 to 1 reps)
• Crunch w/ Swiss Ball
• Leg Raise
• Reverse Crunch (resistance band)
• Toe Touch (medicine ball)
• Sprinter Sit-Up

Day 4: Chest, Arms, Abs

• Dumbbell Bench Press – 5 descending sets
• Push-Ups – 5 x 15
• Dumbbell Flye – 5 descending sets
• Dumbbell Curl – 4 x 12
• Bench Dip – 4 x 20
• Full ab circuit (same as Day 3)

Bonus: Killmonger’s Mass Routine from Black Panther

To become Erik Killmonger, Jordan added 15–20 pounds of muscle using high-rep hypertrophy sets and grueling HIIT circuits.

Block 1:

• Machine Chest Press – 3 x 20
• Flat Flys – 4 x 15
• Incline Dumbbell Press – 3 x 20
• Push-Ups – 10 descending sets

Block 2:

• Front/Lateral Raises – 4 x 12
• Overhead Raises – 4 x 12
• Squats – 10 descending sets
• Lunges – 2 x 30-second holds

HIIT Finisher: 5 Rounds, 30s on/30s off

• Push-Ups
• Barbell Curls
• Leg Raises
• Jump Squats

Shoulders and Chest Finisher (From Men’s Journal)

Designed to carve shoulder width and chest fullness:

• Incline Smith Press – 4 x 15, 12, 12, 10
• Standing Cable Fly – 3 x 15, 12, 10
• Superset: Incline Dumbbell Press + Incline Fly – 3 x 15, 12, 10
• Shoulder Press (front/back alternating) – 4 x 20, 12, 12, 8
• Dumbbell Lateral Raise – 3 x 15, 15, 12
• Bentover Fly – 3 x 15, 15, 12
• Smith Machine Single-Arm Press – 3 x 15, 12, 10 (each arm)

Boxing HIIT Circuit (3 Rounds):

• Shadow Box (w/ dumbbells) – 1 min
• Jumping Jacks – 30 sec
• Shadow Box – 1 min
• Mountain Climbers – 30 sec
• Shadow Box – 1 min
• Burpees – 30 sec
• Shadow Box – 1 min
• Shoulder Taps – 30 sec

Motivation: Why Jordan Never Slows Down

Jordan’s intensity isn’t just physical—it’s personal. “I feel as though anything could happen. Take a rest? I just got here. I can’t stop now,” he told Men’s Health.

Growing up with the name Michael Jordan came with pressure. But instead of shying away, he used it to fuel his desire to compete—and win.

“The greater the accomplishment, the harder I thought I had to work,” Jordan said.

Takeaways: How You Can Use Jordan’s Plan

You don’t need to become a superhero or a boxer to apply Jordan’s approach.

Here’s how to start:

• Train with purpose: Choose a four-day split and stick to it.
• Eat to perform: Prioritize lean proteins, complex carbs, and veggies.
• Rest strategically: Use rest days for active recovery or low-intensity cardio.
• Cheat smart: Plan your indulgences to stay consistent without burnout.
• Track progress: Take weekly notes on strength, endurance, and physique.

Jordan’s transformation proves that discipline, not just desire, builds results. Whether you’re chasing aesthetics, strength, or athleticism, this blueprint offers everything you need to sculpt a body worthy of the big screen.