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.

45–60
34
YES

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

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 of the most successful action
franchises of all time.

It’s safe to say Jordan has

succeeded in building his own
legacy — not only is he recognized
for his work in the Creed films, he
also put on a stellar performance
opposite the late Chadwick
Boseman in Black Panther and was
named 2020’s Sexiest Man Alive by
People Magazine.

Much like a boxer’s victory in the

ring, Jordan was able to accomplish
all this through hard work and
sweat. This routine may not make
you next year’s Sexiest Man Alive,
but it will no doubt make 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

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 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 3,

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

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 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
DAY I
Chest, back, and arms

EXERCISE E Q U I P M E N TS E T S R E P S R E ST

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 INCLINE
DUMBBELL Dumbbells
3 12 --
PRESS

DUMBBELL Dumbbells
3 12 --
FLYE

10,
9,
8,
7,
6,
PUSHUP 10
5,
--
4,
3,
2,
1

DUMBBELL Dumbbells
3 15 --
KICKBACK

TRICEPS Elastic
2 20 --
PUSHDOWN Band

10,
9,
8,
7,
6,
BENCH DIP Bench 1 0 5,
--
4,
3,
2,
1

DAY II
Biceps, triceps, and lats

EXERCISE E Q U I P M E N TS E T S R E P S R E ST

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 ONE-ARM
DUMBBELL Dumbbells
3 12 --
ROW

V-
NEUTRAL-GRIP Handle 3 1 2 --
PULLDOWN Attachment

BENTOVER Barbell 3 12 --
ROW

DUMBBELL Dumbbells
3 12 --
CURL
Alternate arms.

BARBELL CURL Barbell 3 12 --

HAMMER CURL Dumbbells

3 12 --

DAY III
Legs + abs circuit

EXERCISE E Q U I P M E N TS E T S R E P S R E ST

30
SE
C.
DUMBBELL Dumbbells
3
(E
--
LUNGE AC
H
LE
G)

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 15
(E
SINGLE-LEG AC
HIP Bench 3 H
--
EXTENSION LE
G)

Swiss
LEG CURL Ball
3 12 --

ROMANIAN Barbell 3 12 --
DEADLIFT

10,
9,
8,
7,
Squat 6,
SQUAT Rack
10
5,
--
4,
3,
2,
1

0
Swiss
CRUNCH Ball
3 25 se
c.

0
LEG RAISE Bench 3 25 se
c.

0
REVERSE Resistance
3 25 se
CRUNCH Band
c.

0
Medicine
TOE TOUCH Ball
3 25 se
c.

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 SPRINTER No
3 25 --
SITUP Equipment

DAY IV
Chest, arms, and abs

EXERCISE E Q U I P M E N TS E T S R E P S R E ST

10,
9,
DUMBBELL Dumbbells
5 8, --
BENCH PRESS 7,
6

PUSHUP 5 15 --

10
DUMBBELL Dumbbells
5 TO --
FLYE 6

Perform 10 reps your first set, then

nine on the second set, and so on
down to 6 reps.

PUSHUP 5 10 --

DUMBBELL Dumbbells
4 12 --
CURL

DUMBBELL Dumbbells
4 15 --
KICKBACK

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 BENCH DIP Bench 4 20 --

0
Swiss
CRUNCH Ball
3 25 se
c.

0
LEG RAISE Bench 3 25 se
c.

0
REVERSE Resistance
3 25 se
CRUNCH Band
c.

0
Medicine
TOE TOUCH Ball
3 25 se
c.

As
SPRINTER No
-- 25
ne
SITUP Equipment ed
ed

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