Michael B. Jordan Workout Plan: A Detailed Guide!

Have you ever dreamt about having a perfect body like Adonis from “Rocky Franchise” but don’t know how? Well, look no further because all you need is to follow the Micheal B. Jordan workout plan! This article will provide a detailed account of all the exercises he does.

So, let’s take a look at his workout routine that we gathered from his interviews

Michael’s Diet Plan 

The Michael B. Jordan workout meal plan might sound strict, bland, and huge for a day but it ultimately fulfills all of your nutritional requirements for bodybuilding. Michael eats five meals a day to nourish his bulky muscles. 

  1. Meal One 
  • Egg whites: six
  • Whole egg: one
  • Carbohydrates (oats, rice, brown bread): 45 grams
  1. Meal Two 
  • Protein shake: one 
  • Carbohydrates ( steel-cut oats): 35 grams
  1. Meal Three
  • Carbohydrates (rice and sweet potato): 65 grams 
  • Green vegetables: 1 cup
  • Proteins (chicken and ground turkey): 224 grams
  1. Meal Four
  • Proteins (chicken, fish, and ground turkey): 224 grams 
  • Carbohydrates (rice, brown and sweet potato): 35 grams 
  1. Meal Five 
  • Proteins (chicken and ground turkey): 224 grams
  • Green vegetables: 1 cup
  • Oil (olive oil, coconut oil, macadamia nut oil): 1 teaspoon 

Workout plan 

Although the diet mentioned above plays a crucial part in your fitness, the Micheal B. Jordan workout plan is the actual factor that will make a difference. 

  1. Day One: Chest, Back, and Arms Workout 
  • Warm-up: jog for 1 mile 
  • 3 sets and 12 reps of incline dumbbell presses
  • 10 sets and any 1-10 reps of push-ups 
  • 3 sets and 15 reps of dumbbell kickbacks
  • 2 sets and 20 reps of triceps pushdowns 
  • 10 sets and any 1-10 reps of a bench dips
  1. Day Two: Biceps & Triceps Workout
  • Warm-up: jog for 1 mile 
  • 3 sets and 12 reps of: 
    • One-arm dumbbell rows
    • Neutral-grip pulldowns
    • Bent-over rows 
    • Dumbbell curls
    • Barbell curls 
    • Hammer curls 
  1. Day Three: Legs & Abs Workout 
  • Warm-up: jog for 1 mile 
  • 3 sets with 30 seconds on each leg: Dumbbell lunges 
  • 3 sets and 15 reps on each leg: Single-leg hip extensions
  • 3 sets and 12 reps of Romanian deadlifts 
  • 10 sets and any 1-10 reps of squats 
  • 3 sets and 25 reps of: 
    • Crunches with a Swiss ball
    • Leg raises
    • Reverse crunches with resistance band 
    • Toe touches with a medicine ball
    • Sprinter sit-ups
  1. Day Four: Chest & Arms Workout 
  • Warm-up: jog for 1 mile 
  • 5 sets and any 6-10 reps of dumbbell bench presses 
  • 5 and 15 reps of push-ups 
  • 4 sets and 12 reps of dumbbell curls 
  • 4 sets and 15 reps of dumbbell kickbacks
  • 4 sets and 20 reps of bench dips 
  • 3 sets and 25 reps of 
    • Crunches with a Swiss ball
    • Leg raises 
    • Reverse crunches with resistance 
    • Toe touches with the ball
    • Sprinter sit-ups
  1. Day Five: Shoulder & Chest Workout 

Do take 60 seconds of rest between shoulder workouts and 90 seconds rest between chest workouts.

  • 4 sets of incline bench presses in a sequence of 15 rep, 12 rep, 12 rep, and 10 rep
  • 3 sets of standing cable fly in the sequence of 15 rep, 12 rep, and 10 rep
  • 4 sets of standing barbell shoulder presses in the sequence of 20 reps, 12 reps, 12 reps, and 8 reps 
  • 3 sets of seated dumbbell lateral raises in the sequence of two 15 reps and 12 reps. 
  • 3 sets of bent-over dumbbells fly in the sequence of two 15 reps and 12 reps. 
  • During the resting time, perform shadow boxing for 1 min in 4 rounds. 
  • Jumping jacks, mountain climbers, burpees, and shoulder taps  for 30 seconds after 1 minute of shadow boxing 

Takeaway

Persistence, consistency, and hard work is all it takes to get a physical build like Michael B. Jordan. Following the Michael B. Jordan workout plan can be quite difficult but it will help you achieve the ideal muscular physique. If you have any personal questions, feel free to reach out to me. 

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