Workout Routines

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

This routine earned the December 2015 cover star the body of a Greek god—and it can do the same for you.

Michael B. Jordan
Peter Yang
Peter Yang
Duration 45–60
Exercises 6–12
Equipment Yes

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.

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.

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.

 

Day I Chest, back, and arms

Exercise 1.

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
3 sets
12 reps
-- rest

Exercise 2.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
3 sets
12 reps
-- rest

Exercise 3.

Pushup How to
Pushup  thumbnail
10 sets
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
-- rest

Exercise 4.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
3 sets
15 reps
-- rest

Exercise 5.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
20 reps
-- rest

Exercise 6.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
10 sets
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
-- rest

Day II Biceps, triceps, and lats

Exercise 1.

One-Arm Dumbbell Row You'll need: Dumbbells How to
One-Arm Dumbbell Row thumbnail
3 sets
12 reps
-- rest

Exercise 2.

Neutral-Grip Pulldown You'll need: V-Handle Attachment How to
Neutral-Grip Pulldown thumbnail
3 sets
12 reps
-- rest

Exercise 3.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
12 reps
-- rest

Exercise 4.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
3 sets
12 reps
-- rest
Alternate arms.

Exercise 5.

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
12 reps
-- rest

Exercise 6.

Hammer Curl You'll need: Dumbbells How to
Hammer Curl thumbnail
3 sets
12 reps
-- rest

Day III Legs + abs circuit

Exercise 1.

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
3 sets
30 sec. (each leg) reps
-- rest

Exercise 2.

Single-Leg Hip Extension You'll need: Bench How to
Single-Leg Hip Extension thumbnail
3 sets
15 (each leg) reps
-- rest

Exercise 3.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
3 sets
12 reps
-- rest

Exercise 4.

Romanian Deadlift You'll need: Barbell How to
Romanian Deadlift thumbnail
3 sets
12 reps
-- rest

Exercise 5.

Squat You'll need: Squat Rack How to
Squat thumbnail
10 sets
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
-- rest

Exercise 6A.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 6B.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 6C.

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 6D.

Toe Touch You'll need: Medicine Ball How to
Toe Touch thumbnail
3 sets
25 reps
0 sec. rest

Exercise 6E.

Sprinter Situp You'll need: No Equipment How to
Sprinter Situp  thumbnail
3 sets
25 reps
-- rest

Day IV Chest, arms, and abs

Exercise 1A.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
10, 9, 8, 7, 6 reps
-- rest

Exercise 1B.

Pushup How to
Pushup  thumbnail
5 sets
15 reps
-- rest

Exercise 2A.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
5 sets
10 to 6 reps
-- rest
Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.

Exercise 2B.

Pushup How to
Pushup  thumbnail
5 sets
10 reps
-- rest

Exercise 3.

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
12 reps
-- rest

Exercise 4A.

Dumbbell Kickback You'll need: Dumbbells How to
Underhand Kickback  thumbnail
4 sets
15 reps
-- rest

Exercise 4B.

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
4 sets
20 reps
-- rest

Exercise 5A.

Crunch You'll need: Swiss Ball How to
Crunch  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 5B.

Leg Raise You'll need: Bench How to
Leg Raise  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 5C.

Reverse Crunch You'll need: Resistance Band How to
Reverse Crunch  thumbnail
3 sets
25 reps
0 sec. rest

Exercise 5D.

Toe Touch You'll need: Medicine Ball How to
Toe Touch thumbnail
3 sets
25 reps
0 sec. rest

Exercise 5E.

Sprinter Situp You'll need: No Equipment How to
Sprinter Situp  thumbnail
-- sets
25 reps
As needed rest
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