Adonis Creed Inspired Workout: Shred Fat like a Contender

Train like Rocky Balboa's protege, Adonis Creed, with this workout program that mixes weight training & cardio for a balanced muscle building approach.

Workout Summary

Lose Fat
Split
Advanced
8 weeks
6
75-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, Machines
Male
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Workout Description

Back in 1976, Sylvester Stallone began to inspire generations to become fit to fight.

The original Rocky Saga inspired my parents’ generation to train, and then inspired all the 90s babies as our parents busted out the old VHSes (plural?) to show us the greatest fictional boxer in history.

And we’ve relived that source of motivation for decades with every passing “Rocky Weekend” marathon. The only saga that seems to get more airtime is Harry Potter; no complaints from me on either front.

But in 2015, Sly took the next step in inspiring future generations to work hard when he casted Michael B. Jordan in his spinoff saga, Creed.

Michael B. Jordan, who at that time folks might’ve only associated with Friday Night Lights and Fantastic Four (or The Wire for you OG MBJ fans), brought an insane physique to the role that made literally any guy watching the first Creed say to themselves, “I want to look like that! I really need to start working out.”

Since, Michael B Jordan has continued to inspire the fitness community – most recently with his role as Killmonger in Black Panther.

Michael B Jordan returns to theaters as Adonis Creed this Thanksgiving. And his physique will surely be everyone’s 2019 New Year’s Resolution goals.

Let’s be honest, that’s why you're probably here. So, let me be your Rocky as we get you fit with this Creed inspired workout program.

Introduction to the Creed Inspired Workout

The principles behind this program and the actual training will be centered more so on the fictional character Adonis Creed, as opposed to Michael B Jordan.

We’ve delved deep into the training of Michael B. Jordan fairly recently on Muscle & Strength in the Michael B Jordan inspired workout program. His training is admirable and that article is definitely worth the read if you’re interested in learning more about the actor.

However, for the purposes of this training piece, I want you to envision yourself preparing for the role. I want you to basically become Adonis Creed. It’s a trick a lot of actors use themselves when preparing for movie roles – especially the physical component of it.

The more you can connect to the role, the easier it is to buy into the lifestyle of the character. For Adonis Creed, that’s balancing his boxing career, training/prepping, and his social life.

That’s not to say it’s too far from Michael B Jordan’s lifestyle. If anything, we’ve learned the man is fully committed to the fitness lifestyle and actually enjoys boxing as a form of training himself. That’s probably why his portrayal of the character is so epic.

So, let’s begin by breaking down some of Adonis Creed’s training principles.

Adonis Creed Commits to a Balanced Training Approach

You see a lot of guys in the gym who are scared to look at a treadmill because they might lose a little bit of muscle.

However, if you want to be in prime "boxing" shape – you’re going to want to focus on more than simply weight training. Don’t get me wrong, if you only have time to commit to certain aspects of this program, weight training should be the top priority. That’s why it’s the prime focus of the Creed inspired workout program.

But, to get to the level of conditioning Donny has in the movie, you’ve got to perform some sort of conditioning exercises.

In his training montages, I’m sure you’ll see a mixture of things – calisthenics, jogging, sprinting, shadow boxing, sparring, heavy bag work, jump roping. You get the picture. Balboa’s training protocol for Creed infuses multiple forms of training to help the contender get shredded.

Creed Running for Cardio

Creed Has a Mentor, Coach, and Motivator

Adonis Creed has Rocky Balboa in his corner. Rocky has been through every aspect that it takes to get in the ring. And he helps Creed by mentoring him, coaching him, and giving him the external motivation he needs to push through every training session.

If you don’t know what you’re doing, it might be worth getting a coach or team for your own corner.

Weight lifting is tricky. It can be highly individualized and results will always vary. The program laid out below is a good template, but it never hurts to have a personal trainer help you with your own exercise selection based on your needs and movement patterns.

Same for boxing training. If you want to partake in boxing as your form of conditioning to really buy into the whole Creed role, it’d be worth looking for boxing instructors in your area. It’s a great form of exercise, but likely not one you can fully embrace from watching Youtube videos and reading articles.

And, of course, if you lack motivation – having someone who’s a great motivator helping you along the way will pay off in the long run.

Creed Has an End Goal to Strive For

Creed is preparing for fights in the movie. He has to be in shape, or he’ll be completely embarrassed and left bloody on the ground.

You don’t need to get in the ring anytime soon – and unless you have serious goals to box, I wouldn’t recommend it (this program isn’t intended to be used for that reason).

But, it is important to set a goal and strive to reach that goal. What is your goal for performing this program? How will you measure that goal? Is it a realistic goal to achieve during the 8 weeks of this program? What will you do after you’ve accomplished that goal?

Answering those questions honestly may make or break your results with the following program.

Creed Working on Boxing

The Adonis Creed Inspired Workout Program

Below is an 8 week workout program inspired by the fictional character Adonis Creed portrayed by Michael B. Jordan.

It isn’t the actual workout program Michael B. Jordan used to prepare for the role of Creed, nor is it the actual program Rocky put Adonis Creed through during the movies.

It’s simply a fun program created to help you achieve your goals by putting you in the shoes of the fictional character to help keep you motivated during the next 8 weeks.

The program follows a push/pull/legs split (not in that order) with Sunday being your day for rest and recovery. The beginning of the week will focus more on building strength, while the latter half of the week will incorporate more bodyweight movements and accessory work to help you build muscle.

Each workout day should also include some form of cardiovascular training and/or boxing circuit training. The workouts themselves are pretty intense, so if you lack the time to recover properly, these conditioning sessions should be low impact.

Rest periods on the strength based days should be longer and fall within the 3-5 minute range. On accessory exercises following your strength lifts and on muscle building days keep rest shorter limiting yourself to just 30-60 seconds.

Cue the training montage...

Adonis Creed Workout Day 1: Pull Strength Workout

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.

Exercise Sets Reps
1. Deadlift 4 3-5
2. Bent Over Row 4 5
3. Weighted Chin Up 3 6
4. Dumbbell Row 3 8
5. Face Pull 3 12
6. Barbell Curl 4 10

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 2: Push Strength Workout

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.

Exercise Sets Reps
1. Bench Press 4 3-5
2. Seated Military Press 4 5
3. Weighted Dips 3 6
4. Pec Dec Fly 3 12
5. Lateral Raise 3 12
6. Tricep Rope Extension 4 12

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 3: Legs Strength Workout

Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.

Exercise Sets Reps
1. Barbell Squat 4 3-5
2. Dumbbell Stiff Leg Deadlift 4 5
3. Leg Press 3 6
4. Hip Thrust 3 8
5. Leg Extension 3 12
6. Standing Calf Raise 4 15

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 4: Push Muscle Building Workout

Warm Up: Stretch, SMR, Jog 1-2 Miles.

Exercise Sets Reps
1. Standing Dumbbell Shoulder Press 4 8
2. Push Ups 4 12
3. Cable Lateral Raise 3 15
4. Dumbbell Incline Bench Press 3 15
5. Triceps Dips 3 15
6. Skullcrushers 3 12

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 5: Legs Muscle Building Workout

Warm Up: Stretch, SMR, Jog 1-2 Miles.

Exercise Sets Reps
1. Front Squat 4 8
2. Trap Bar Deadlift 4 12
3. Dumbbell Lunge 3 12 Each
4. Hyperextensions (Glute) 3 15
5. Leg Curl 3 12
6. Seated Calf Raise 3 20

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 6: Pull Muscle Building Workout

Warm Up: Stretch, SMR, Jog 1-2 Miles.

Exercise Sets Reps
1. Pull Ups 3 12
2. Inverted Rows 3 15
3. Seated Cable Row 3 12
4. Lat Pull Down 3 12
5. Dumbbell Curl 3 15
6. Preacher Curl 3 12

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.

Adonis Creed Workout Day 7: Rest and Recovery Day

Take this day off from the gym and training. If you feel like working out, perform some very low intensity cardio or perform the Creed ab workout routine.

Rest and recovery is very important to building muscle and getting lean. Take this day to regroup. Prepare your meals for the following week. And spend some time with your friends and family.

Creed Ab Workout Routine

Perform the following ab circuit every other day while performing the Creed inspired workout program. It can be done separate from the workout or immediately after your workout or cardio session.

Exercise Sets Reps
Plank 4 30 Secs
Ab Crunch 4 15
Scissor Kicks 4 12 Each
Bicycle 4 15 Each
Lying Leg Raise 4 12
Sit Up 4 15

Final Notes on the Creed Inspired Workout Program

The 8 week program listed above was inspired by the fictional character Adonis Creed who is portrayed by Michael B. Jordan.

If your goal is to get shredded like Adonis will be in his fight against Drago, it’s a solid template to work off of.

What you do with your diet and sleep outside of the gym will make or break your progress with this routine. Make sure you are getting enough calories and carbs to fuel your workouts. And make sure you’re getting enough protein and carbs to recover from your workouts.

If you need help finding a starting point for the amount of calories you should be consuming, use our bmr calculator.

Eat that amount of calories for your first 4 weeks of this workout and monitor your results. If your goal is to achieve fat loss and get shredded, and you haven’t noticed a difference at the 4 week mark, you may benefit from dropping your calories by subtracting 250-500 calories from your intake.

If your goal is to put on weight and you haven’t noticed a difference after 4 weeks, bump up your calories by adding 250-500 calories to your intake.

If you want to take it a step further and calculate your macros read this article on how to calculate the perfect macros for your fitness goals.

Lastly, you need to sleep to put on muscle mass and burn fat. Make sure you’re getting around 7-9 hours of quality sleep each night. This will help your muscles repair and improve your performance inside and outside of the gym.

Be sure to check out the fight against Adonis Creed and Viktor Drago in Creed 2 on November 21st, 2018.

If you have any questions regarding the Creed inspired workout routine, please feel free to drop a comment in the comments section below!

132 Comments+ Post Comment

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Posted Wed, 07/10/2019 - 19:22
Diego

Hi, With this sets and reps can I see results? Or I should do 4 sets of 12 reps with all the exercises?

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Posted Sat, 07/06/2019 - 20:00
Ahmed Gad

Hi Josh,
I started doing this program last week and it is amazing.

The resting periods you listed above, are they between sets or within the same sit, because I try to decrease the resting time to 30 seconds within the same set.

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Posted Mon, 07/08/2019 - 16:08
JoshEngland

Hi Ahmed,

Glad you are enjoying it! It is inbetween sets and exercises. Everyone is different though, and you can manipulate rest periods however you see fit.

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Posted Wed, 06/12/2019 - 11:57
Samook

Hi josh,
Can you suggest me a workout which helps me to build bigger arms

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Posted Wed, 06/12/2019 - 15:03
JoshEngland
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Posted Wed, 06/12/2019 - 11:51
Subham

Hi josh,
Can I add arms workout once a week to build bigger arms.

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Posted Wed, 06/05/2019 - 14:15
Samook

Hi Josh,
Can this workout help me to get bigger arms
Or I should add arms workout once in a week.

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Posted Thu, 06/06/2019 - 09:46
JoshEngland

Hi Samook,

This program, as written, should have plenty of direct and indirect volume to help you build your arms.

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Posted Wed, 06/05/2019 - 06:03
Samook

Hi josh,
Can this workout help me to build muscle and get bigger Arms, and lose fat.

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Posted Wed, 06/05/2019 - 10:01
JoshEngland

Hi Samook,

Yes, this program will help someone with those goals.

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Posted Tue, 06/04/2019 - 22:38
John Davenport

Can I just do hypertrophy training and not strength for this program? For example uping the reps in every exercise for each day? Or could I do the 1st two sets in strength and end the last two with hypertrophy?

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Posted Wed, 06/05/2019 - 09:59
JoshEngland

Hi John,

You could do that, sure. However, strength training can be beneficial for gains long-term. So, definitely add some strength into your programming at some point.

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Posted Tue, 05/07/2019 - 11:52
Jonas

Hi josh.
I’m at about 16% fat and can only see my to upper abs a bit and need to build some muscle and shred that fat, would this workout be ideal for me? And btw my training level is intermediate?

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Posted Wed, 05/08/2019 - 12:20
JoshEngland

Hi Jonas,

This program is more of an advanced program. I'd suggest something like this workout: https://www.muscleandstrength.com/workouts/body-fat-blaster-8-week-workout

Hope this helps!

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Posted Tue, 05/07/2019 - 10:36
Jonas

I’m at about 16% fat and can only see my to upper abs a bit and need to build some muscle and shred that fat, would this workout be ideal for me?

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Posted Tue, 05/07/2019 - 10:39
JoshEngland

Hi Jonas,

Could be depending on your experience level in the gym.

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Posted Sun, 04/28/2019 - 10:23
Vlado

Hey Josh,

Im training Kickbox 3 times a week, and do cycling - for leg once per week (saturday), Can i do 2 days per week your workout (one week pull & push strength, and the other week pull & push Muscle Building, and change like that). I have enough traing only with kickboxing, and cycling but I want also look good with your workout.
Thank you in advance.

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Posted Tue, 04/30/2019 - 16:40
JoshEngland

Hi Vlado,

Yes, you can do that for aesthetic purposes - it probably wont help with your kickboxing performance.

Personally, though, I'd suggest 2 full body weight training workouts instead of the push/pull set up.

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Posted Sun, 04/21/2019 - 14:20
Phil

Regarding the daily cardio element of the workout. Is this best done directly following the weight training session or later in the day allowing for a period of recovery (I train in the mornings)?

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Posted Mon, 04/22/2019 - 11:41
JoshEngland

Hi Phil,

You can do either. Some will also be able to see great results without the additional cardio.

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Posted Wed, 04/17/2019 - 18:56
Sam

Can i do this if i am a beginner

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Posted Thu, 04/18/2019 - 09:05
JoshEngland

Hi Sam,

I would not recommend this program for a beginner. I'd suggest trying one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Thu, 04/18/2019 - 09:05
JoshEngland

Hi Sam,

I would not recommend this program for a beginner. I'd suggest trying one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Thu, 04/04/2019 - 06:52
Payas Kansara

Hey Josh,
Great routine.
I just want to ask that my daily calorie intake shows around 3200 approx. But i consume about 2000 calories as of now (110 gms protein, 230 gms approx carbs).
Going with my current food intake, what results can i expect with this training program??
Thanks!

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Posted Thu, 04/04/2019 - 12:06
JoshEngland

Hi Payas,

I'd recommend trying to get up to the 3200 cal mark to maximize recovery and muscle growth.

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Posted Sun, 03/24/2019 - 13:39
Josh E

Is this something you recommend for someone who been in the gym for a few months? I messaged you on Instagram by the way, thanks!

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Posted Mon, 03/25/2019 - 09:52
JoshEngland

Hi Josh,

My apologies for missing your IG message. I will go through those shortly and catch up on them.

For beginners, I recommend starting off with one of these: https://www.muscleandstrength.com/workouts/beginner

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Posted Sun, 03/17/2019 - 14:54
Dan

Will this shed a lot of fat? and when would I start seeing results? And Is it a possibility I could get abs from this and diet?

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Posted Mon, 03/18/2019 - 09:34
JoshEngland

Hi Dan,

Yes, if you're in a deficit.

Depends on your starting point, but likely by the end of the recommended duration.

Yes.

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Posted Tue, 02/19/2019 - 07:43
Jorn

Hey Josh,

First off, just wanted to say that I enjoyed the other workouts you made, so thank you for even making these workouts.

Second, I was wondering if it is possible to shorten this workout to a 4-day workout. For example, 2 days of legs in 1 day, and 2 days of back in 1 day. Because I am quite busy at the moment due to work, or maybe you have any other suggestions for me.

Thanks.

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Posted Mon, 02/11/2019 - 01:08
John

Hey Josh,

For the squats, should I ramp the weight?

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Posted Mon, 02/11/2019 - 10:28
JoshEngland

Hi John,

Yes, that's what I'd recommend.

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Posted Wed, 02/06/2019 - 04:39
Hjalte Weeth

Hi Josh. Is this a good program for gaining muscle but still be able to see the muscles? And can you recomend a diet for such training?

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Posted Wed, 02/06/2019 - 10:15
JoshEngland
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Posted Mon, 02/04/2019 - 21:14
Filip Debeljak

Hi Josh, so I'm 170 cm and 58 kg. On the calories per day calculator it said I have to eat 2787 calories a day. That part I get but can you give me some advice on which foos to eat and which food not to eat? Thanks!

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Posted Tue, 02/05/2019 - 14:30
JoshEngland
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Posted Mon, 01/28/2019 - 16:02
Eli Arnold

What do i do when i have finished this program?

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Posted Tue, 02/05/2019 - 15:05
JoshEngland
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Posted Sat, 01/26/2019 - 01:05
Tejas Sawant

Hi Josh,
just saw your workout routines and they are fantastic. I am currently on one day one part workout past 8 weeks. I am 178cm 70kgs with thin legs and arms. I want to build muscle and get in shape, can you suggest a workout routine for me which will fit perfectly? Thanks in advance

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Posted Mon, 01/28/2019 - 09:56
JoshEngland

Hi Tejas,

We've got tons of workouts that'll be suitable for you. Feel free to browse them here: https://www.muscleandstrength.com/workout-routines

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Posted Fri, 01/25/2019 - 07:06
Leticia

Hey, I went through all the answers. I am female and would like to give this program a try. I was long time on P. H. A. T and progress the thing is that I just need a change. I haven't watch out what I eat but starting this program I would also like to loss few fat %, so I will try to stick to my diet (my macros are: 30%carbs, 45%protein and 25%fats - what do you think?) I calculate about 1600-1800kcal per day. (175cm and about 85kg atm, last time I did I body my fat % was 24).
My question is why legs days so close and if it is OK to perform cardio after training? And if I have time maybe 1-2 10min morning hiit per week? Abs I will add on push and pull days so4x per week. What do you think? Greetings and thank you

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Posted Fri, 01/25/2019 - 09:34
JoshEngland

Hi Leticia,

Sounds like you have a solid plan in mind for yourself.

Leg days are spaced out with just enough time to recover in between sessions. Sure, you can add cardio post workout to this program if you find it necessary to accomplish your goals.

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Posted Sat, 01/19/2019 - 00:13
Aditya Potdar

Should i keep the same weight or increase it with each set , as the reps are same

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Posted Mon, 01/21/2019 - 12:24
JoshEngland

Hi Aditya,

You can do either or based on your personal preferences. Personally, I'd start out with them the same and each week try to increase the weight for one set.

Hope this helps!

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Posted Tue, 01/15/2019 - 09:50
Darren Peter

Can I still see results if i dont take supplements?

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Posted Tue, 01/15/2019 - 11:40
JoshEngland

Hi Darren,

Sure, provided everything else is maximized as much as possible. Supplements will obviously help make sure you're complete from a nutrient standpoint if you struggle to get it all through diet alone.

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Posted Mon, 01/14/2019 - 19:40
Carlos Sarmiento

Hi Josh,
Can I substitute the cardio in your plan for the 1 hr of HIIT functional trainning that I currently do 6 days a week.
Thks in advance for your reponse.

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Posted Tue, 01/15/2019 - 11:42
JoshEngland

Hi Carlos,

6 days of HIIT paired with this program would seem like quite a lot of workload to me.

I'm not sure what you're doing during your HIIT sessions, but provided you're working hard during them, it may not be necessary to do much else with it.

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Posted Tue, 01/15/2019 - 18:18
Carlos Sarmiento

Hi Josh,

Thanks for the quick response. My HIIT sessions is mainly bodyweight exercises and cardio type exercises. Burpees, pushups, jumps, jumpingjacks,etc. Burning 500 cals or more per session. Good for fat loss but I dont seem to be gaining that much size. I want to complement my current trainning with your programm to gain strength and size. Shall I give it a try or still think is to much of a workload?