This 8 week program was inspired by the fictional character Adonis Creed who is portrayed by Michael B. Jordan. If your goal is to get shredded like Adonis will be in his fight against Drago in Creed 2, it’s a solid template to work from.
Michael B. Jordan – Body Transformations and Workout Routine for Creed 1 and 2 and Black Panther
Adonis Creed Workout Day 1: Pull Strength Workout
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Deadlifts | 4 | 3-5 |
| 2. Bent Over Row | 4 | 5 |
| 3. Weighted Chin Up | 3 | 6 |
| 4. Dumbbell Row | 3 | 8 |
| 5. Face Pull | 3 | 12 |
| 6. Barbell Curl | 4 | 10 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 2: Push Strength Workout
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Bench Press | 4 | 3-5 |
| 2. Seated Military Press | 4 | 5 |
| 3. Weighted Dips | 3 | 6 |
| 4. Pec Dec Fly | 3 | 12 |
| 5. Lateral Raise | 3 | 12 |
| 6. Tricep Rope Extension | 4 | 12 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 3: Legs Strength Workout
Warm Up: Stretch, SMR, Perform 5-10 Mins of Jump Roping.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Barbell Squat | 4 | 3-5 |
| 2. Dumbbell Still Leg Deadlift | 4 | 5 |
| 3. Leg Press | 3 | 6 |
| 4. Hip Thrust | 3 | 8 |
| 5. Leg Extension | 3 | 12 |
| 6. Standing Calf Raise | 4 | 15 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 4: Push Muscle Building Workout
Warm Up: Stretch, SMR, Jog 1-2 Miles.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Standing Dumbbell Shoulder Press | 4 | 8 |
| 2. Push Ups | 4 | 12 |
| 3. Cable Lateral Raise | 3 | 15 |
| 4. Dumbbell Incline Bench Press | 3 | 15 |
| 5. Triceps Dips | 3 | 15 |
| 6. Skullcrushers | 3 | 12 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 5: Legs Muscle Building Workout
Warm Up: Stretch, SMR, Jog 1-2 Miles.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Front Squat | 4 | 8 |
| 2. Trap Bar Deadlift | 4 | 12 |
| 3. Dumbbell Lunge | 3 | 12 Each |
| 4. Hyperextensions (Glute) | 3 | 15 |
| 5. Leg Curl | 3 | 12 |
| 6. Seated Calf Raise | 3 | 20 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 6: Pull Muscle Building Workout
Warm Up: Stretch, SMR, Jog 1-2 Miles.
| Exercise | Sets | Reps |
|---|---|---|
| 1. Pull Ups | 3 | 12 |
| 2. Inverted Rows | 3 | 15 |
| 3. Seated Cable Rows | 3 | 12 |
| 4. Lat Pull Down | 3 | 12 |
| 5. Dumbbell Curl | 3 | 15 |
| 6. Preacher Curl | 3 | 12 |
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some heavy bag intervals, speed bag intervals, or sparring.
Adonis Creed Workout Day 7: Rest and Recovery Day
Take this day off from the gym and training. If you feel like working out, perform some very low intensity cardio or perform the Creed ab workout routine.
Rest and recovery is very important to building muscle and getting lean. Take this day to regroup. Prepare your meals for the following week. And spend some time with your friends and family.
Creed Ab Workout Routine
Perform the following ab circuit every other day while performing the Creed inspired workout program. It can be done separate from the workout or immediately after your workout or cardio session.
| Exercise | Sets | Reps |
|---|---|---|
| Plank | 4 | 30 Secs |
| Ab Crunch | 4 | 15 |
| Scissor Kicks | 4 | 12 Each |
| Bicycle | 4 | 15 Each |
| Lying Leg Raise | 4 | 12 |
| Sit Up | 4 | 15 |
Final Notes on the Creed Inspired Workout Program
The 8 week program listed above was inspired by the fictional character Adonis Creed who is portrayed by Michael B. Jordan.
If your goal is to get shredded like Adonis will be in his fight against Drago, it’s a solid template to work off of.
What you do with your diet and sleep outside of the gym will make or break your progress with this routine. Make sure you are getting enough calories and carbs to fuel your workouts. And make sure you’re getting enough protein and carbs to recover from your workouts.
Eat that amount of calories for your first 4 weeks of this workout and monitor your results. If your goal is to achieve fat loss and get shredded, and you haven’t noticed a difference at the 4 week mark, you may benefit from dropping your calories by subtracting 250-500 calories from your intake.
If your goal is to put on weight and you haven’t noticed a difference after 4 weeks, bump up your calories by adding 250-500 calories to your intake.
Lastly, you need to sleep to put on muscle mass and burn fat. Make sure you’re getting around 7-9 hours of quality sleep each night. This will help your muscles repair and improve your performance inside and outside of the gym.
Be sure to check out the fight against Adonis Creed and Viktor Drago in Creed 2 on November 21st, 2018.
