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!

103 Comments+ Post Comment

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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

JoshEngland's picture
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?

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Posted Wed, 01/16/2019 - 16:35
JoshEngland

Hi Carlos,

Personally, I'd still think the workload would be rather high. You can always try it and see how your body responds for yourself. Just be sure to monitor your ability to recover.

Fat loss and muscle gain are often conflicting goals. Sometimes it is best to focus on one or the other for a period of time to get the most out of your training.

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Posted Thu, 01/10/2019 - 20:41
Malcolm

What’s a good workout plan to move to after this ?

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Posted Mon, 01/14/2019 - 14:06
JoshEngland
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Posted Thu, 01/10/2019 - 00:51
Diego

Hi, can I change the last 3 days order, to be Pull-Push-Leg, as the first 3 days?

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Posted Thu, 01/10/2019 - 16:20
JoshEngland

Hi Diego,

That should be fine.

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Posted Mon, 01/07/2019 - 19:49
Jonathan

how much protein is this?

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Posted Tue, 01/08/2019 - 08:29
JoshEngland

Hi Jonathan,

0.7-1g per lb of bodyweight should do the trick.

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Posted Mon, 01/07/2019 - 12:25
Jonathan Greene

Should I eat my breakfast before the workout in the morning??

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Posted Mon, 01/07/2019 - 12:40
JoshEngland

Hi Jonathan,

Sure - you can do that.

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Posted Mon, 01/07/2019 - 13:44
Jonathan Greene

Cool. Didn't know if being on an empty stomach is a big deal or not. If I wasn't able to eat that eggs and oats until after is that a big deal? And also, I only get about a good hour at the gym, can I get the same results?

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Posted Mon, 01/07/2019 - 13:57
JoshEngland

Hi Jonathan,

It's best to have some fuel prior to your workout if possible. And yes, you can achieve great results in an hour a day.

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Posted Mon, 01/07/2019 - 14:20
Jonathan

Thanks man

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Posted Sat, 01/05/2019 - 09:00
Arnest

Hi Josh England. I'm 15 and currently following your workout. I suffer scoliosis, so I can't perform some exercises like deadlifts. Do you have any other alternative exercise for me? Or do you have other type of workout for people like me? Thank you

JoshEngland's picture
Posted Mon, 01/07/2019 - 12:58
JoshEngland

Hi Arnest,

You're probably not going to like my answer. With your condition, I'd recommend working with a personal trainer in person. Some of your movement patterns might be altered, and I'd hate to recommend something over the internet that might result in you getting injured. Working with a pro in person would be the best course of action.

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Posted Wed, 12/19/2018 - 13:50
Hamza

Hi Im wondering if this workout program will help build muscle Mass or only lose fat because I’m trying to get that creed body but I don’t won’t to lose weight but gain weight and gain muscle

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Posted Wed, 12/19/2018 - 14:27
JoshEngland

Hi Hamza,

You can use it to gain muscle - just ensure you're eating in a calorie surplus and appropriately to fuel your workouts and maximize recovery.

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Posted Thu, 12/13/2018 - 05:40
Nikola Mardunović

Hey Josh, Im 6ft 200pounds with about 20%bodyfat. My main goal is to lose fat and get a better base for building muscle afterwards. Im 15years old and have got 1 year of gym experience. Do you think this program is suitable for me? Thank you in advance.

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Posted Thu, 12/13/2018 - 14:31
JoshEngland

Hi Nikola,

I wouldn't recommend this program for 15 yr olds. Give this a read, I think it will get you going in the right direction: https://www.muscleandstrength.com/expert-guides/teenage-bodybuilding

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Posted Tue, 12/11/2018 - 14:19
XAVIER

When I do the first set of exercises with low reps do I go heavy with the weight and then lighter with the higher reps??

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Posted Wed, 12/12/2018 - 09:56
JoshEngland

Hi Xavier,

Yes, that is correct.

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Posted Sun, 12/09/2018 - 06:17
Gardy

Hi Josh,
Currently I'm 5'7 tall, 219 with 28% body fat. My body type is endomorph. With previous workout allowed me to lose about 20 pds but struggled severely with lowering my body fat. I'm interested in following this program for the next 8 weeks. My regular diet is a whole lot of greens, high protein(chicken, turkey and lean beef).
Will this help with lowering my body fat ?
What diet is recommended to go with this workout ? ( A link would be great)

JoshEngland's picture
Posted Mon, 12/10/2018 - 10:12
JoshEngland

Hi Gardy,

Sure, this program can help aid in fat loss. Tough to make specific diet recommendations as diet is highly individualistic. I'd recommend you:

Start Here: https://www.muscleandstrength.com/tools/bmr-calculator

Go Here: https://www.muscleandstrength.com/articles/how-to-calculate-perfect-macros

Finish Up Here: https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Wed, 12/05/2018 - 20:20
Jaime Espana

Hi! I am 6.3' and 240lbs with 25% body fat. Can I do this on a calorie deficit?

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Posted Thu, 12/06/2018 - 12:16
JoshEngland

Hi Jaime,

Yes, you can - this program was designed to help shred fat. Just ensure that along with the deficit you eat adequate protein to maintain lean muscle mass during your cut.

Hope this helps!

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Posted Tue, 12/04/2018 - 03:43
Nik

Morning. Can you tell me what 'SMR' before the 1st 3 workouts means please

JoshEngland's picture
Posted Tue, 12/04/2018 - 09:46
JoshEngland

Hi Nik,

SMR refers to self-myofascial release aka foam rolling.

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Posted Mon, 12/03/2018 - 14:18
Ron

Are the deadlifts on days 1 & 5 supposed to be ramped? Or is it four sets of the same weight?

JoshEngland's picture
Posted Mon, 12/03/2018 - 15:56
JoshEngland

Hi Ron,

You can do either or. Personally, I'd go with ramped.

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Posted Mon, 12/03/2018 - 16:10
Ron

Thanks again Josh