Actor Michael B. Jordan is no stranger to athletic roles. His first principle film role came as a young baseball player in Hardball, he played high school basketball in Newark, New Jersey, landed a starring role as football quarterback Vince Howard in Friday Night Lights, and starred as the titular boxer in Creed.
Still, Jordan’s role as the buff and brooding Erik “Killmonger” Stevens in the blockbuster Black Panther required new training…
FROM CREED TO KILLMONGER
Aside from good genes, Jordan’s secret weapon in preparing for both Creed and Black Panther roles was having the guidance of Los Angeles-based trainer Corey Calliet. To portray Killmonger, Jordan had Calliet help him add 20 pounds of muscle on this frame through a stripped-down dietary regimen (heavy on greens and protein shakes) combined with pumping heavier weights in the gym. MMA workouts were also introduced, including training with all manner of weaponry.
THE KILLMONGER WORKOUT
While Calliet hasn’t divulged the specifics of the Killmonger workout he designed for Jordan, a number of YouTubers have attempted to reverse engineer the routine.
The SuperFit channel offers a very detailed week-long workout you can follow to unleash your inner Killmonger.
DAY 1: CHEST AND ARMS
Sets: 3 Reps: 12
2. DUMBBELL FLYE
Sets: 3 Reps: 12
3. PUSHUP
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
4. DUMBBELL KICKBACK
Sets: 3 Reps: 15
5. BENCH DIP
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
DAY 2: BICEPS & LATS
Sets: 3 Reps: 12
2. NEUTRAL-GRIP PULLDOWN
Sets: 3 Reps: 12
3. BENTOVER ROW
Sets: 3 Reps: 12
4. DUMBBELL CURL
Sets: 3 Reps: 12 (Alternate arms.)
5. BARBELL CURL
Sets: 3 Reps: 12 How to
6. HAMMER CURL
Sets: 3 Reps: 12
DAY 3: LEGS AND ABS CIRCUIT
Sets: 3 Reps: 30 sec. (each leg)
2.DEADLIFT
Sets: 3 Reps: 12
3. SQUAT
Sets: 10 Reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
4A. CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
4B. LEG RAISE
Sets: 3 Reps: 25 Rest: 0 sec.
4C. TOE TOUCH
Sets: 3 Reps: 25 Rest: 0 sec.
DAY 4: CHEST, ARMS AND ABS
Sets: 5 Reps: 10, 9, 8, 7, 6
1B. PUSHUP
Sets: 5 Reps: 15
2A. DUMBBELL FLYE
Sets: 5 Reps: 10 to 6
Perform 10 reps your first set, then nine on the second set, and so on down to 6 reps.
2B. PUSHUP
Sets: 5 Reps: 10
3. DUMBBELL CURL
Sets: 4 Reps: 12
4A. DUMBBELL KICKBACK
Sets: 4 Reps: 15
4B. BENCH DIP
Sets: 4 Reps: 20
5A. CRUNCH
Sets: 3 Reps: 25 Rest: 0 sec.
5B. LEG RAISE
Sets: 3 Reps: 25 Rest: 0 sec.
5c TOE TOUCH
Sets: 3 Reps: 25 Rest: 0 sec.
DAY 6: CARDIO
30-40 minutes
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