In a boxing match, the fight starts well before the fighters step inside the ring. Boxing is as much psychological as it is physiological. If a fighter can intimidate his opponent before the match starts, he has won half the battle.
Connor McGregor’s billionaire strut is no random show-off. The notorious Irish man’s goal is to tyrannize his opponents with this weird walk. We bet Michael B. Jordan had the same effect on his opponents with his physique in ‘Creed’.
Jordan had big shoes to fill in the movie. He is playing the son of Rocky Balboa’s rival-turned-buddy, Apollo Creed. If this was not enough, he had the responsibility of carrying forward arguably the most successful action film franchises of all time.
Michael B. Jordan ‘Creed’ Workout
Celebrity trainer, Corey Calliet, helped Jordan build muscle mass and also his work capacity. Training to be a boxer is very different from training to step on a bodybuilding stage.
“I remember on set of ‘Fantastic Four’ there was talk of Mike doing ‘Creed,” Calliet recalled. “I grew up watching ‘Rocky,’ and they were so ripped, but I knew with my skills, I could do better.”
A boxer needs to work on his agility, brute strength, and stamina. Without these qualities, a fighter is a sitting duck with a target on its back. Jordan’s intense training combines cardio and circuit training to melt fat off the abs while tightening them.
Each muscle group is trained with volume and intensity to achieve a muscle-ripping pump. To look big on the silver screen, an actor needs fuller muscle bellies which Creed Jr. had in ample.
Related Read: The 5 Most Inspirational Gym Icons of All Time
‘Creed’ Workout Pre-Requisites
Keep It Intense
The Michael B. Jordan ‘Creed’ workout consists of four workout days a week, and you will be following this program for 12-weeks.
This workout program is cardio-heavy because the fat won’t melt off by itself. You will be doing two cardio sessions six days a week to achieve athlete-level muscle conditioning.
On top of this, Calliet threw in a post-workout HIIT circuit to make sure you are running on fumes by the end of the training session.
Keep It Simple
Although carving the physique of your dream is no easy task, you don’t have to go re-inventing the wheel all over again. The ‘Creed’ workout program keeps it simple with textbook exercises and straight sets. You will not see many advanced training techniques in this program.
Instagram fitness athletes have made people believe that fancy exercises and long training sessions are the secret sauces for a ripped physique. These people will be surprised to see archive training videos of bodybuilding legends like Jay Cutler and Ronnie Coleman.
Must Read: The 25 Best Joe Weider Training Principles and Methods
Do Your Homework
Michael B. Jordan was already in great shape when he started training for his role as Creed. You cannot expect to turn your beer belly into a six-pack within 12 weeks. Similarly, you need experience lifting weights to achieve the required mind-muscle connection and intensity level to put on serious muscle mass.
Looking action-ready also requires you to be mindful of your diet. Get in the habit of reading nutrition labels before adding food items to your grocery list. Just like Rome, Adonis wasn’t built in a day. Be patient and ready to put in the work.
Michael B. Jordan ‘Creed’ Diet Program
Diet is as important (if not more) as the workout routine in a transformation program. Calliet had Jordan increase his lean protein intake. Egg whites, chicken, and fish are a constant on the Adonis Creed diet program.
Many people overlook or limit carb intake to avoid putting on fat. Such an uninformed decision can cause you to miss your transformation deadline. Quality carb sources are essential to this program. Whole wheat grains like brown rice and oats can help achieve a fuller appearance while filling you up and smoothing digestion.
While training for ‘Creed’, Michael B. Jordan ate small meals at regular intervals throughout the day. He was eating six meals every day – about every 30 minutes.
‘Creed’ Diet Program To Get You Shredded
Meal 1:
- 6 egg whites
- 1 whole egg
- 45g carb (oats, rice, etc.)
Meal 2:
- Protein shake
- 35g carb
Meal 3:
- 8oz lean protein (chicken, ground turkey)
- 65g carb (rice, sweet potato)
- 1 cup green veggie
Meal 4:
- 8oz lean protein (chicken, ground turkey, or fish)
- 35g carb (rice, sweet or red potato)
Meal 5:
- Protein shake
- 35g carb (oats)
Meal 6:
- 8oz lean protein (chicken, ground turkey)
- 1 cup green veggie
- 1 tbsp oil (olive oil, coconut oil, macadamia nut oil)
Cheat Day
Extraordinary goals call for extraordinary plans. The ‘Creed’ workout program is no ordinary transformation program. You will be going through intense resistance training four days a week and fat-melting cardio six days a week.
As a reward, you will be allowed a cheat day for all the hard work you will be putting in during the program. Yes, a cheat day. You are not limited to a single cheat meal. You are free to eat whatever you want, so make sure you satiate all your cravings.
Cardio
Now that you have your diet in place, you need a cardio plan to burn off the excess body fat. Visible obliques are a trademark of a shredded physique, and Adonis wore them with pride.
You will be doing two cardio sessions six days a week:
- 45-60 minute low-intensity cardio on an empty stomach.
- 10-15 minute HIIT cardio in the evening.
On your workouts days, replace the 45-minute LIIT workout with one mile run at a moderate pace as a warm-up before your workout.
LIIT cardio is incredibly effective in burning off excess body fat. You need to maintain 60-65% of your max heart rate to get the most out of your LIIT cardio session. HIIT, on the other hand, can help in improving muscle conditioning.
We understand that cardio can be one of the most boring aspects of a transformation. It is why you are free to choose from your favorite cardio exercises. On days you are feeling fancy, feel free to perform cardio circuits.
Michael B. Jordan ‘Creed’ Workout Program
Day 1: Chest, Back, and Arms
1. Incline Dumbbell Press – 3 Sets 12 Reps – 30-second Rest
2. Dumbbell Fly – 3 Sets 12 Reps – 30-second Rest
3. Push-up – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
4. Dumbbell Kickback – 3 Sets 15 Reps – 30-second Rest
5. Resistance Band Tricep Pushdown – 2 Sets 20 Reps – 30-second Rest
6. Bench Dip – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
Limit your rest time between sets and exercises to 30 seconds. You want to maintain muscle hypertrophy and an elevated heart rate throughout the workout. It will help you build muscle mass and shed the dreaded body fat.
Target muscle failure with every set. Don’t fall into the “overtraining” debate while following this program. Most people can never reach the workout intensity required – even if they wanted – to hit the overtraining stage.
In the third and sixth exercises, rest for 10 seconds after performing 10 reps, 9 seconds after performing 9 reps, and so on.
Day 2: Biceps, Triceps, and Lats
1. One-Arm Dumbbell Row – 3 Sets 12 Reps – 30-second Rest
2. Pulldown (V-Handle Attachment) – 3 Sets 12 Reps – 30-second Rest
3. Bent-Over Barbell Row – 3 Sets 12 Reps – 30-second Rest
4. Dumbbell Curl – 3 Sets 12 Reps – 30-second Rest
5. Barbell Curl – 3 Sets 12 Reps – 30-second Rest
6. Hammer Curl – 3 Sets 12 Reps – 30-second Rest
Focus on maintaining a mind-muscle connection while performing every rep. Don’t go through the motions just for the sake of it. Pausing and contracting your muscles with every rep will ensure maximum muscle fiber recruitment.
Although you will be performing the same number of sets and reps in each exercise during this workout, you should be progressive overloading your muscles by using heavier weights. At the same time, don’t use heavier weights as an excuse for bad form.
Day 3: Legs and Abs Circuit
1. Dumbbell Lunge – 3 Sets 1 Minute – 30-second Rest
2. Single-Leg Hip Extension – 3 Sets 15 Reps (Each Leg) – 30-second Rest
3. Swiss Ball Leg Curl – 3 Sets 12 Reps – 30-second Rest
4. Romanian Deadlift – 3 Sets 12 Reps – 30-second Rest
5. Barbell Squat – 10 Sets 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Reps
6. Ab Circuit:
- Swiss Ball Crunch – 3 Sets 25 Rep – No Rest
- Leg Raise – 3 Sets 25 Rep – No Rest
- Resistance Band Reverse Crunch – 3 Sets 25 Rep – No Rest
- Medicine Ball Toe Touch – 3 Sets 25 Rep – No Rest
- Sprinter Sit-up – 3 Sets 25 Rep – 30-second Rest
Day 3 will probably be the most exhausting in this training program. You will feel like extending your rest periods, but you will have to fight the temptation and not give in. Make sure you follow a full range of motion and squeeze your quads and hamstrings with every rep.
The squat will test your mettle, and you will find out if you are fit to feature in the next Creed movie. Follow the ‘ass-to-the-grass’ range of motion while squatting. Pause for a second at the top and bottom of the movement.
Before you begin the ab circuit, warm up your abdominals with a set of crunches on an exercise mat. Do not rush through the ab circuit. Maintain a mind-muscle connection and squeeze the life out of your abs with every rep.
Day 4: Chest, Arms, and Abs
1. Dumbbell Bench Press – 5 Sets 10, 9, 8, 7, 6 Reps – 30-second Rest
2. Push-up – 5 Sets 15 Reps – 30-second Rest
3. Dumbbell Fly – 5 Sets 10, 9, 8, 7, 6 Reps – 30-second Rest
4. Push-up – 5 Sets 10 Reps – 30-second Rest
5. Dumbbell Curl – 4 Set 12 Reps – 30-second Rest
6. Dumbbell Kickback – 4 Sets 15 Reps – 30-second Rest
7. Bench Dip – 4 Set 20 Reps – 30-second Rest
8. Ab Circuit:
- Swiss Ball Crunch – 3 Set 25 Reps – No Rest
- Leg Raise – 3 Sets 25 Reps – No Rest
- Resistance Band Reverse Crunch – 3 Sets 25 Reps – No Rest
- Medicine Ball Toe Touch – 3 Sets 25 Reps – No Rest
- Sprinter Sit-up – 3 Set 25 Reps – 30-second Rest
Breathe in during the eccentric part of the lift, and exhale while contracting your working muscles on the concentric movement.
Since you are training to be a boxer for a movie, you will be focusing on your ‘mirror muscles’ in the ‘Creed’ workout program. On alternate weeks, throw in a couple of shoulder exercises for building round and full deltoids.
You are free to switch up the ab circuit exercises for the second workout every week. Make sure the exercises you pick target the same muscles as the ones you will be replacing.
Post-Lift Boxing HIIT Circuit
Perform shadow boxing exercises at the end of every workout to improve your conditioning. Complete three rounds total.
- Shadow Box – 60-sec (use 3-5 lb dumbbells to increase intensity)
- Jumping Jacks – 30-sec
- Shadow Box – 60-sec
- Mountain Climbers – 30-sec
- Shadow Box – 60-sec
- Burpee – 30-sec
- Shadow Box – 60-sec
- Shoulder Taps – 30-sec
Read also:
Conclusion
With the ‘Creed’ workout program, your goal is not to get huge but to get shredded to the bone. For the same reason keeping your rest duration to a minimum is of paramount importance in this program.
Although you have one off-day every week, you should not spend it on Netflix and chilling. Since you will be eating a boatload of calories on your off-day as it is also your cheat day, you should add a physical activity like hiking or brisk walking to ensure your metabolism rate remains in top gear.
You can also follow us on Twitter, Facebook, Instagram, and
YouTube for even more content.
