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

Josh England
Written By: Josh England
January 15th, 2018
Updated: April 7th, 2021
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

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.

Recommended: Need help building muscle? Take our Free Muscle Building Course

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

201 Comments
Sindre
Posted on: Thu, 08/26/2021 - 06:08

Hello! Currently, I am doing bodyweight strength workouts 3 times a week for about 60-90 minutes (mostly various types of pushups like pseudo, pike, close grip, etc., and abs) and jogging 3 times a week for about 10-30km at 11-15km/h. Will this workout be fine for me to try out, or would you recommend that I try something easier?

Thank You,
Sindre

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Roger
Posted on: Thu, 09/09/2021 - 19:52

Hey Sindre, you can definitely do this program. It should be great for you. Let us know how it works for you if you decide to start with it.

Joshua W.
Posted on: Sat, 05/29/2021 - 17:52

Hi

I plan to do this workout as my summer off-season training program. I do competitive gymnastics and the workout is meant to keep my whole body active and build some muscle but keep it funcional for gymnastics, so stretch daily so i don't lose mobility.

I've neve done a workout like this, I've always done functional weight lifting but I'm keen on trying something new. Would this be a good workout for what I'm looking for or do you recommend a more functional workout for gymnastics (didn't really find one on your site).

I would like to combine it with 5-8k running on Monday, Wednesday and Friday and 10k rowing on a rowing machine on Tuesday, Thursday and Saturday. Will this be too much or should I just try it and see how it goes? (I am used to training 15+ hours a week and have 2 years of weightlifting experience).

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Abigail
Posted on: Fri, 06/04/2021 - 10:46

Hey Joshua - check out this workout: https://www.muscleandstrength.com/workout/6-week-high-intensity-function.... It has a mix of gymnastics, bodybuilding, and cardio to help keep your fitness well rounded!

Oskar
Posted on: Sun, 05/23/2021 - 17:56

Hi i was wondering if there is anything I could change the deadlifts with because I personally don’t like it maybe I have bad form but could I change it out for something else

Alberto
Posted on: Wed, 05/12/2021 - 10:00

Hi Jordan,
For the Perform cardio intervals for 15-30 minutes, what do you recommend if you have no boxing equipment?
Also I am more focused on building muscle rather than losing fat (I am 186cm 84kg), should I still do this after every workout?
Thank you

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Abigail
Posted on: Thu, 05/13/2021 - 09:48

Hey Alberto - you can reduce the cardio since you're trying to build muscle. Cardio is great to include in a workout routine just to keep your cardiovascular system in check.

Alberto
Posted on: Thu, 05/13/2021 - 09:51

Hi Abigail,

Thank you for your response. Any suggestions of which cardio could be suitable for me and how often I should do it?

Kind regards.

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Abigail
Posted on: Thu, 05/13/2021 - 10:17

You can do any kind of cardio that you enjoy! I'd say 20-30 minutes 2-3 times per week should be sufficient

Harry Dales
Posted on: Wed, 04/07/2021 - 19:22

Hi josh if you get this I am planning to do this workout as soon get back in the gym, as wanna build bit more muscle mass and look better like micheal b Jordan, Daniel craig and chris Evans, that sort of body type, I'm 19, 78kg 11-12% body fat and 5ft,11inches and was wondering what sort of food would you recommend with this diet I understand a high protein diet but I was wondering if you have a program on a high protein diet with medium carbs and medium fats to have a nice lean bulky look cheers hope you get back to me soon and cant wait to try the workout and get some results

Mitch
Posted on: Mon, 02/15/2021 - 14:47

Anything ideas to substitute some of the equipment? Still in lockdown with only dumbbells at my disposal.

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Abigail
Posted on: Tue, 02/16/2021 - 09:48

Hey Mitch - check out this article on lower body alternatives to gym machines: https://www.muscleandstrength.com/articles/lower-body-alternatives-your-.... We have the upper body version coming soon!

Jordan
Posted on: Tue, 01/26/2021 - 00:17

Hello!! I was starting to use this workout and saw that the number of reps changes. Does this mean that every time I will increase the weight?

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Abigail
Posted on: Tue, 01/26/2021 - 13:10

Hey Jordan - as the reps decrease, you'll increase weight.

Justin wrenn
Posted on: Wed, 11/11/2020 - 15:16

Is it okay if I add some flat barbell bench on day 1 and some squats on the posterior day?

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Abigail
Posted on: Thu, 11/12/2020 - 10:38

Hey Justin - it's best to follow the program as written.

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

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

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.

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

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

Hey Quincy

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

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

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

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

Hey Alaa

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

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

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

Thanks josh. Much appreciated

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

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

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

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

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

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

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

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

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

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

Hi Debarjya,

Yes, that is fine.

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

Hi Debarjya,

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

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

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

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

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

Thank you

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

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.

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

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

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

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.

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

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

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.

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

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

Hi Ahmad,

I'd recommend a beginner routine.

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

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

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

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

Hi Issac,

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

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

Hi
Woluld this work well for a teenager?

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

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

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

Link to your channel?

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

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

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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