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Get the body of Adonis: Michael B. Jordan’s ‘Creed’ workout

This routine earned the star the body of a Greek god—and it can do the same for you.

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  • 45–60

  • 6

  • Yes

Michael B. Jordan
Peter Yang
Michael B. Jordan
Peter Yang

The movie Creed is about stepping out of someone else’s shadow to create your own legacy.

In the case of Michael B. Jordan, who plays Adonis Creed, son of Rocky Balboa’s chief rival-turned-pal, the task was living up to not only the iconic physique of actor Carl Weathers, who played Apollo Creed in four Rocky films, but also the astronomical expectations of fans hungry for a follow-up to one of the most successful action franchises of all time.

Here’s the routine that turned him—and can turn you—into an Adonis.

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How it works

Jordan’s trainer, Corey Calliet, needed to build both the actor’s muscles and his work capacity so that he not only looked like a boxer of championship lineage but moved like one, too. “The training was pulled from the fundamentals of athletic conditioning, as well as from bodybuilding,” says Calliet. The sessions combine cardio and circuit training to melt fat off the abs while tightening them, and each muscle group is trained with volume for a maximum pump. The result is a look that would have made the late, elder Creed proud.

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Directions

The program consists of four workout days. For a warm-up, run one mile at a moderate pace.

Perform the exercises as straight sets, completing all sets for one lift before moving to the next. Rest as little as possible between sets and the exercises.

The only exception is on Day III, when you’ll complete the exercises 5A through 5E as a circuit. Complete one set of 25 reps for each. Rest after each exercise, then repeat the circuit two more times for three total circuits.

When reps are marked as 10, 9, 8, 7… 2, 1, then you’ll do 10 reps on your first set, rest briefly, 9 reps on your second set, rest again, and so on, doing 1 fewer rep each set until you’ve completed 10 sets.

 

Routine

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Day I

Chest, back, and arms

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

Incline Dumbbell Press

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 2 of 6

Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 3 of 6

Pushup

Equipment
Sets
10
Reps
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest
--
How to
Exercise 4 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
3
Reps
15
Rest
--
Exercise 5 of 6

Triceps Pushdown

Equipment
Elastic Band
Sets
2
Reps
20
Rest
--
Exercise 6 of 6

Bench Dip

Equipment
Bench
Sets
10
Reps
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest
--

Day II

Biceps, triceps, and lats

Exercise
Equipment
Sets
Reps
Rest
Exercise 7 of 6

One-Arm Dumbbell Row

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Exercise 8 of 6

Neutral-Grip Pulldown

Equipment
V-Handle Attachment
Sets
3
Reps
12
Rest
--
Exercise 9 of 6

Bentover Row

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 10 of 6

Dumbbell Curl

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--
Alternate arms.
Exercise 11 of 6

Barbell Curl

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 12 of 6

Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
12
Rest
--

Day III

Legs + abs circuit

Exercise
Equipment
Sets
Reps
Rest
Exercise 13 of 6

Dumbbell Lunge

Equipment
Dumbbells
Sets
3
Reps
30 sec. (each leg)
Rest
--
Exercise 14 of 6

Single-Leg Hip Extension

Equipment
Bench
Sets
3
Reps
15 (each leg)
Rest
--
Exercise 15 of 6

Leg Curl

Equipment
Swiss Ball
Sets
3
Reps
12
Rest
--
Exercise 16 of 6

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
12
Rest
--
Exercise 17 of 6

Squat

Equipment
Squat Rack
Sets
10
Reps
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Rest
--
Exercise 18 of 6

Crunch

Equipment
Swiss Ball
Sets
3
Reps
25
Rest
0 sec.
Exercise 19 of 6

Leg Raise

Equipment
Bench
Sets
3
Reps
25
Rest
0 sec.
Exercise 20 of 6

Reverse Crunch

Equipment
Resistance Band
Sets
3
Reps
25
Rest
0 sec.
Exercise 21 of 6

Toe Touch

Equipment
Medicine Ball
Sets
3
Reps
25
Rest
0 sec.
Exercise 22 of 6

Sprinter Situp

Equipment
No Equipment
Sets
3
Reps
25
Rest
--

Day IV

Chest, arms, and abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 23 of 6

Dumbbell Bench Press

Equipment
Dumbbells
Sets
5
Reps
10, 9, 8, 7, 6
Rest
--
Exercise 25 of 6

Dumbbell Flye

Equipment
Dumbbells
Sets
5
Reps
10 to 6
Rest
--
Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.
Exercise 27 of 6

Dumbbell Curl

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 28 of 6

Dumbbell Kickback

Equipment
Dumbbells
Sets
4
Reps
15
Rest
--
Exercise 29 of 6

Bench Dip

Equipment
Bench
Sets
4
Reps
20
Rest
--
Exercise 30 of 6

Crunch

Equipment
Swiss Ball
Sets
3
Reps
25
Rest
0 sec.
Exercise 31 of 6

Leg Raise

Equipment
Bench
Sets
3
Reps
25
Rest
0 sec.
Exercise 32 of 6

Reverse Crunch

Equipment
Resistance Band
Sets
3
Reps
25
Rest
0 sec.
Exercise 33 of 6

Toe Touch

Equipment
Medicine Ball
Sets
3
Reps
25
Rest
0 sec.
Exercise 34 of 6

Sprinter Situp

Equipment
No Equipment
Sets
--
Reps
25
Rest
As needed
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