Michael B. Jordan Inspired Workout: Train Like Black Panther's Killmonger

Work out like Black Panther's Killmonger & Creed's Adonis Creed with the Michael B. Jordan inspired workout program. Read on to learn more about the program!

Workout Summary

Build Muscle
Split
Intermediate
8 weeks
5
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male
download pdfDownload Workout

Workout Description

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.

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.


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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 Killmonger Workout

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

185 Comments+ Post Comment

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Posted Sun, 08/16/2020 - 17:01
Diego

Hi!
I im going to begin using this workout. I was looking through it and I saw it have seated calves raises is there another workout that can replace that one?

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Posted Wed, 08/19/2020 - 10:00
Yoshi

Hey Diego

To effectively hit your calves from each angle, I recommend performing both seated and standing calf raises. If you don't have access to a seated calf raise machine, you can place a dumbbell on your lap and elevate the balls of your feet while sitting on a bench to perform the seated raise.

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Posted Fri, 08/14/2020 - 00:53
Quincy

Hi. I’ve been using this program for 4 days.
I’m 14 and have a BMI of 22.2 but still have a little bit of fat that I’m not happy about. Should I continue with this program or would you recommend a different one.

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Posted Fri, 08/14/2020 - 09:11
Yoshi

Hey Quincy

This is a great program to burn fat and build lean muscle, provided you've got a good diet.

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Posted Mon, 08/10/2020 - 08:01
alaa

hi
i am tennis player
could you please recommend a program to me to get muscle ?

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Posted Mon, 08/10/2020 - 08:04
Yoshi

Hey Alaa

This is a great program for overall strength and athleticism. I'd recommend you give this one a try!

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Posted Wed, 12/04/2019 - 08:54
Patrick

Hi Josh,
I absolutely love this workout and I recommend it all the time. I’ve done it 3 times over the past year and I’m bummed when I get to the end.

Can you recommend a workout or two from your list to mix in throughout the year? Something of equal length and complexity. Would greatly appreciate.

-Pat

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Posted Thu, 12/05/2019 - 10:34
JoshEngland
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Posted Sun, 12/08/2019 - 10:44
Patrick

Thanks josh. Much appreciated

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Posted Mon, 11/04/2019 - 13:19
Mondo

hey im 17 turning 18 soon my bmi is like 23% do you think i could use this

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Posted Mon, 11/04/2019 - 16:03
JoshEngland

Hi Mondo,

Tough to say with that information alone. If you're a beginner in the gym, I'd recommend one of these programs: https://www.muscleandstrength.com/workouts/beginner

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Posted Sun, 10/27/2019 - 07:46
Jay

I workout 3-5 a week. Searching for a different routine. At 46 I wanna try this. What do U think? Or do have another routine suggestion?

Thanks for any advice or info!

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Posted Mon, 10/28/2019 - 09:21
JoshEngland

Hi Jay,

This program is written more so for 20-30 yr olds with a lot of time on their hands and the ability to recover quickly from weight training.

There a tons of excellent programs ranging from 3-5 days on the website. It really depends on your ultimate goal. You can browse through all of them here: https://www.muscleandstrength.com/workout-routines

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Posted Wed, 10/16/2019 - 12:17
Debarjya

Can i do inlcine fly rather than dumbbell fly and put the bench press in the first push day?

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Posted Wed, 10/16/2019 - 12:25
JoshEngland

Hi Debarjya,

Yes, that is fine.

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Posted Thu, 10/17/2019 - 09:27
JoshEngland

Hi Debarjya,

Yes, that is fine depending on your ability to recover. You're welcome!

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Posted Thu, 10/17/2019 - 07:13
debarjya

So, I can do incline press and bench press in first push day Right? By the way thanks for answering.

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Posted Tue, 10/15/2019 - 01:00
Roy

When should I add more weight to each rep and whats the best way to do it?

Thank you

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Posted Wed, 10/16/2019 - 12:25
JoshEngland

Hi Roy,

Weight progression is different for everyone. Add weight whenever possible during the duration of program and only when you're hitting the upper rep recommendations with perfect form using the weight you are currently comfortable with.

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Posted Mon, 08/26/2019 - 08:37
Jacob

Can you replace the intervals at the end to normal running on a treadmill?

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Posted Tue, 09/03/2019 - 16:33
JoshEngland

Hi Jacob,

Sure, that would work. Depending on your lifestyle and how you're approaching your workouts and diet, you may not even really need the additional cardio.

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Posted Tue, 08/13/2019 - 16:38
Rols

Hello, I have been training consistently in the last two years and I got interested on this program. However, it is the first time that I see such a particular muscle split. Isn't it too much volume in a week for the chest, back and shoulders? Obviously it's not a critique, as I don't consider myself as a total expert, but I have a really good knowledge on physiology. Can my muscles recover well even if I train each muscle group twice a week, following this interesting program?

Thank you and I apologise for the length of the question!

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Posted Wed, 08/14/2019 - 11:33
JoshEngland

Hi Rols,

It would be too much volume for most people, yes. The split itself is fine, the volume could use some tweaking to be appropriate for most.

Most programs on our website our simply templates, not designed for everyone. For an optimal lifting program, everything will need a degree of individualization. But, generally, that's something one would be required to pay for or experiment and learn for themselves.

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Posted Thu, 07/25/2019 - 12:09
Ahmad

Hello!
I've been going to the gym for almost one and a half months, Can i do this program? Or should i look for something more beginner-ish? Thank you!

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Posted Fri, 07/26/2019 - 09:42
JoshEngland

Hi Ahmad,

I'd recommend a beginner routine.

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Posted Sun, 07/21/2019 - 06:59
Peter

Hi,
Teen age 18, 3 years lifting experience. Would you recommend this program ?

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Posted Sat, 07/20/2019 - 05:40
Issac

Hi,
I am 18 this year with about 2 years of weight lifting experience(4 days lifting/week, sports on rest days). (My aim is to look like Killmonger). Would you recommend this program? Or are there any other alternatives which works better?

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Posted Mon, 07/22/2019 - 11:21
JoshEngland

Hi Issac,

This would be a solid workout with someone with those goals.

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Posted Wed, 07/17/2019 - 06:48
Alvin

Hi
Woluld this work well for a teenager?

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Posted Wed, 07/17/2019 - 15:10
JoshEngland
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Posted Thu, 06/27/2019 - 23:38
Ahmed

hi, I'd like to use your program as a topic of one of my videos on my channel.

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Posted Sat, 07/13/2019 - 06:44
Danny

Link to your channel?

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Posted Mon, 05/06/2019 - 12:05
Jonas

When you’ve finished the 8 week training program, would you recommend to do it again or to find another training workout?

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Posted Mon, 05/06/2019 - 12:06
JoshEngland

Hi Jonas,

Either or. If you're enjoying it and still seeing results, you can do another round of it. If you're feeling bored or not seeing results with it anymore, it may be time to look for something new.

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Posted Mon, 05/06/2019 - 10:48
Jonas

Did Michael B. Jordan use this exact workout to get the body he has?

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Posted Mon, 05/06/2019 - 10:56
JoshEngland

Hi Jonas,

No. It's an inspired workout, not his actual workout.

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Posted Fri, 03/15/2019 - 15:09
Juho

I'm a person with alot of potential. I could do this If I wanted, but you need to be 1000% honest with me. Will I transform. Will I get abs and bigger muscles if I do everything correctly???

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Posted Mon, 03/18/2019 - 09:37
JoshEngland

Hi Juho,

Only one way to find out.

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Posted Thu, 03/14/2019 - 00:30
Alex

Hi, I was wondering,

Are this all straight sets or we are supposed to do supersets or subsets??

thank you.

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Posted Thu, 03/14/2019 - 09:48
JoshEngland

Hi Alex,

Yep - all straight sets.

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Posted Sat, 03/09/2019 - 05:49
Ian Irvin Pacua...

Hi,

What is a good alternative for hyperextension?

Thank you.

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Posted Mon, 03/11/2019 - 09:28
JoshEngland

Hi Ian,

Supermans are a good alternative.

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Posted Mon, 02/04/2019 - 20:59
Emil Malamov

Hello , just to ask you is the zoco body pro fay burner cardio workout good to combine with this program as a cardio routine ?

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Posted Tue, 02/05/2019 - 14:31
JoshEngland

Hi Emil,

I'd recommend doing one or the other. More doesn't always equate to better results. Your body needs to be able to recover to achieve your goals.

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Posted Tue, 01/29/2019 - 19:30
Essam

I can roughly make 3,4 pull ups so is there an alternative to this exercise?

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Posted Tue, 02/05/2019 - 14:59
JoshEngland

Hi Essam,

Perform eccentric only pull ups after you've reached failure: https://www.muscleandstrength.com/exercises/eccentric-only-pull-up

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Posted Sat, 01/12/2019 - 11:06
Craig

Why so many calf exercises?

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Posted Mon, 01/14/2019 - 14:02
JoshEngland

Hi Craig,

So you can get some joocy calves bro :)

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Posted Thu, 01/10/2019 - 07:22
Eli Garland

Is it too much to do your lifts 5 days in a row and switch your rest day to the weekend? I typically don't make it to the gym on weekends and hate missing my lunch time workout.

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Posted Thu, 01/10/2019 - 16:21
JoshEngland

Hi Eli,

Doesn't hurt to give it a shot. I don't think it will be an issue.