Get the Body of Adonis: Michael B. Jordan’s “Creed” Workout
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The Adonis Creed Workout
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 an excerpt of the routine that turned him—and can turn you—into an Adonis.
How it Works:
Jordan’s trainer, Corey Calliet (callietfitness.com), 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. 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.SEE ALSO: The Ultimate Boxing Workout
Day I: 1. Treadmill Run
Run one mile at a moderate pace to warm up.SEE ALSO: Hardcore Real Man’s Cardio Workout
Day I: 2. Incline Dumbbell Press
Sets: 3Reps: 12Set a bench to a 30-to 45-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Press the dumbbells over your chest.SEE ALSO: Gain 10 Pounds of Muscle in 4 Weeks
Day I: 3. Dumbbell Flye
Sets: 3Reps: 12Lie back on a bench with a dumbbell in each hand. Press the weights over your chest and spread your arms apart as if you’re reaching to give someone a bear hug. Lower the weights until you feel a stretch in your pecs and then bring your arms together in front of you again, squeezing your pecs.SEE ALSO: The Complete 4-Week Beginner’s Workout Program
Day I: 4. Pushup
Sets: 10Reps: 10 to 1Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on, down to one rep.SEE ALSO: The Pushup Workout
Day I: 5. Dumbbell Kickback
Sets: 3Reps: 15Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides. From there, extend your elbows and raise the weights behind you, squeezing your triceps.SEE ALSO: The Ectomorph Dilemma
Day I: 6. Triceps Pushdown
Sets: 2Reps: 20Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Tuck your elbows to your sides and extend them to lockout.SEE ALSO: Transform Your Triceps
Day I: 7. Bench Dip
Sets: 10Reps: 10 to 1Stand perpendicular to a bench and rest your palms on it behind you. Rest your feet on the floor in front of you. Suspend your body over the bench and lower your body until your upper arms are parallel to the floor. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.SEE ALSO: Add 1″ to Your Arms in a Day
Day II: 1. One-Arm Dumbbell Row
Sets: 3Reps: 12Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.SEE ALSO: The Ultimate Arms Workout
Day II: 2. Close-Grip Pulldown
Sets: 3Reps: 12Secure your knees under the pad of a lat-pulldown station and attach a V-grip handle to the pulley. Pull the handle down to your collarbone, squeezing your shoulder blades together as you pull.SEE ALSO: 5 Ways to Start Building Bigger Biceps
Day II: 3. Reverse-Grip Bent-Over Row
Sets: 3Reps: 12Set a barbell on a rack at hip level and grasp it with both hands at shoulder width with palms turned up. Take the bar out of the rack, step back, and set your feet at shoulder width. Bend your hips back and lower your torso until it’s about parallel to the floor. Row the bar to your belly, keeping your lower back in its natural arch.SEE ALSO: Fine Tune Your Biceps in 4 Weeks
Day II: 4. Alternating Dumbbell Curl
Sets: 3Reps: 12Hold a dumbbell in each hand at your side. Curl one dumbbell while keeping your upper arm at your side. Lower it and curl the other. Squeeze your biceps as you curl.SEE ALSO: Get Bigger Arms With Heavy Weights
Day II: 5. Barbell Curl
Sets: 3Reps: 12Hold a barbell with hands at shoulder width. Keeping your upper arms at your sides, curl the weight up.SEE ALSO: 6 Tips for Legendary Arms
Day II: 6. Hammer Curl
Sets: 3Reps: 12Hold dumbbells with palms facing your sides. Curl both weights up without moving your upper arms forward.SEE ALSO: 2-Day Biceps Blast Routine
Day III: 1. Lunge
Sets: 3Reps: Perform reps for 30 seconds each legStep forward and lower your body until your front thigh is parallel to the floor and your rear knee is just above the floor. Repeat for 30 seconds and then lunge with the other leg.SEE ALSO: The Ultimate Leg-Training Workout
Day III: 2. Leg Extension
Sets: 3Reps: 15Set yourself up in the machine so that your knees are in line with the axis of rotation. Secure the leg brace at the bottom of your shins. Extend your knees and contract your quads in the lockout position.SEE ALSO: 7 Wheel Blasting Leg Workouts
Day III: 3. Leg Curl
Sets: 3 Reps: 12Set up so that your knees are in line with the axis of rotation. Secure the pad just above your ankles. Bend your knees to curl the pad and contract your hamstrings.SEE ALSO: Ultimate Quads & Hamstrings Workout
Day III: 4. Stiff-Legged Deadlift
Sets: 3 Reps: 12Hold the bar with hands shoulder-width apart at arm’s length. Bend your hips back and, keeping your lower back in its natural arch, lower your body until you feel a stretch in your hamstrings. Allow your knees to bend only slightly.SEE ALSO: 4 Best Exercises for Stronger Hamstrings
Day III: 5. Squat
Sets: 10 Reps: 10–1Grasp the bar as far apart as is comfortable and duck under it, resting it on your traps or rear delts. Nudge the bar out of the rack and step back, setting your feet shoulder-width apart with toes turned out. Bend your hips back and squat as low as you can without losing the arch in your lower back. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.SEE ALSO: 10 Mistakes to Avoid When Squatting
Day III: 6. Ab Circuit
Perform the following exercises in sequence, completing one set of 25 reps for each. Rest, then repeat for three total circuits.1A CrunchLie on your back on the floor and bend your knees 90 degrees so your heels are close to your butt. Cross your arms over your chest and tuck your chin. Raise your torso up until your shoulder blades are off the floor.1B Leg RaiseLie on the floor and raise your legs straight above you so they’re vertical. Lower them to only an inch above the floor.1C Reverse CrunchBend your knees and raise your feet off the floor. Curl your hips up and toward your chest (perform a crunch motion but move your hips off the floor rather than your torso).1D Toe TouchRaise your legs perpendicular to the floor as in a leg raise and hold them there. Extend your arms and crunch your torso up, trying to reach your feet with your fingertips.1E Traditional SitupSet up as you did for the crunch but curl your torso all the way off the floor up to your knees.SEE ALSO: Situp to Hammer Your Core
Day IV: 1A. Dumbbell Bench Press
Sets: 5 Reps: 10–6Hold a dumbbell in each hand and lie back against a flat bench. Position the dumbbells at shoulder level. Press them over your chest.SEE ALSO: A Better Chest Workout
Day IV: 1B. Pushup
Sets: 5 Reps: 15Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on down to one rep.SEE ALSO: Fine-Tune Your Chest in 4 Weeks
Day IV: 2A. Dumbbell Fly
Sets: 5 Reps: 10–6Lie back on a bench with a dumbbell in each hand. Press the weights over your chest and spread your arms apart as if you’re reaching to give someone a bear hug. Lower the weights until you feel a stretch in your pecs and then bring your arms together in front of you again, squeezing your pecs.SEE ALSO: The Big Chest Workout
Day IV: 2B. Pushup
Sets: 5Reps: 10Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on down to one rep.SEE ALSO: Update Your Chest Workout for Supersized Pecs
Day IV: 3. Dumbbell Curl
Sets: 4 Reps: 12Hold a dumbbell in each hand at your side. Curl both dumbbells while keeping your upper arms at your sides. Squeeze your biceps as you curl.SEE ALSO: The Big Biceps Workout
Day IV: 4A. Dumbbell Kickback
Sets: 4 Reps: 15Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides. From there, extend your elbows and raise the weights behind you, squeezing your triceps.SEE ALSO: Trick Out Some Killer Triceps
Day IV: 4B. Bench Dip
Sets: 4Reps: 20Stand perpendicular to a bench and rest your palms on it behind you. Rest your feet on the floor in front of you. Suspend your body over the bench and lower your body until your upper arms are parallel to the floor. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.SEE ALSO: High Volume Triceps Workout
Day IV: 5. Ab Circuit
Perform the following exercises in sequence, completing one set of 25 reps for each. Rest, then repeat for three total circuits.1A CrunchLie on your back on the floor and bend your knees 90 degrees so your heels are close to your butt. Cross your arms over your chest and tuck your chin. Raise your torso up until your shoulder blades are off the floor.1B Leg RaiseLie on the floor and raise your legs straight above you so they’re vertical. Lower them to only an inch above the floor.1C Reverse CrunchBend your knees degrees and raise your feet off the floor. Curl your hips up and toward your chest (perform a crunch motion but move your hips off the floor rather than your torso).1D Toe TouchRaise your legs perpendicular to the floor as in a leg raise and hold them there. Extend your arms and crunch your torso up, trying to reach your feet with your fingertips.1E Traditional SitupSet up as you did for the crunch but curl your torso all the way off the floor up to your knees.SEE ALSO: 28 Days to Six-Pack Abs Workout
Day IV: 6. Cardio
Walk 15 minutes, and then run at a moderate pace for 15.SEE ALSO: Lean Muscle Cardio Workout
Back to intro
The Adonis Creed Workout
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 an excerpt of the routine that turned him—and can turn you—into an Adonis.
How it Works:
Jordan’s trainer, Corey Calliet (callietfitness.com), 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. 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.
SEE ALSO: The Ultimate Boxing Workout
Day I: 1. Treadmill Run
Run one mile at a moderate pace to warm up.
SEE ALSO: Hardcore Real Man’s Cardio Workout
Day I: 2. Incline Dumbbell Press
Sets: 3
Reps: 12
Set a bench to a 30-to 45-degree angle and lie back against it with a dumbbell in each hand at shoulder level. Press the dumbbells over your chest.
SEE ALSO: Gain 10 Pounds of Muscle in 4 Weeks
Day I: 3. Dumbbell Flye
Sets: 3
Reps: 12
Lie back on a bench with a dumbbell in each hand. Press the weights over your chest and spread your arms apart as if you’re reaching to give someone a bear hug. Lower the weights until you feel a stretch in your pecs and then bring your arms together in front of you again, squeezing your pecs.
SEE ALSO: The Complete 4-Week Beginner’s Workout Program
Day I: 4. Pushup
Sets: 10
Reps: 10 to 1
Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on, down to one rep.
SEE ALSO: The Pushup Workout
Day I: 5. Dumbbell Kickback
Sets: 3
Reps: 15
Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides. From there, extend your elbows and raise the weights behind you, squeezing your triceps.
SEE ALSO: The Ectomorph Dilemma
Day I: 6. Triceps Pushdown
Sets: 2
Reps: 20
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Tuck your elbows to your sides and extend them to lockout.
SEE ALSO: Transform Your Triceps
Day I: 7. Bench Dip
Sets: 10
Reps: 10 to 1
Stand perpendicular to a bench and rest your palms on it behind you. Rest your feet on the floor in front of you. Suspend your body over the bench and lower your body until your upper arms are parallel to the floor. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.
SEE ALSO: Add 1″ to Your Arms in a Day
Day II: 1. One-Arm Dumbbell Row
Sets: 3
Reps: 12
Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.
SEE ALSO: The Ultimate Arms Workout
Day II: 2. Close-Grip Pulldown
Sets: 3
Reps: 12
Secure your knees under the pad of a lat-pulldown station and attach a V-grip handle to the pulley. Pull the handle down to your collarbone, squeezing your shoulder blades together as you pull.
SEE ALSO: 5 Ways to Start Building Bigger Biceps
Day II: 3. Reverse-Grip Bent-Over Row
Sets: 3
Reps: 12
Set a barbell on a rack at hip level and grasp it with both hands at shoulder width with palms turned up. Take the bar out of the rack, step back, and set your feet at shoulder width. Bend your hips back and lower your torso until it’s about parallel to the floor. Row the bar to your belly, keeping your lower back in its natural arch.
SEE ALSO: Fine Tune Your Biceps in 4 Weeks
Day II: 4. Alternating Dumbbell Curl
Sets: 3
Reps: 12
Hold a dumbbell in each hand at your side. Curl one dumbbell while keeping your upper arm at your side. Lower it and curl the other. Squeeze your biceps as you curl.
SEE ALSO: Get Bigger Arms With Heavy Weights
Day II: 5. Barbell Curl
Sets: 3
Reps: 12
Hold a barbell with hands at shoulder width. Keeping your upper arms at your sides, curl the weight up.
SEE ALSO: 6 Tips for Legendary Arms
Day II: 6. Hammer Curl
Sets: 3
Reps: 12
Hold dumbbells with palms facing your sides. Curl both weights up without moving your upper arms forward.
SEE ALSO: 2-Day Biceps Blast Routine
Day III: 1. Lunge
Sets: 3
Reps: Perform reps for 30 seconds each leg
Step forward and lower your body until your front thigh is parallel to the floor and your rear knee is just above the floor. Repeat for 30 seconds and then lunge with the other leg.
SEE ALSO: The Ultimate Leg-Training Workout
Day III: 2. Leg Extension
Sets: 3
Reps: 15
Set yourself up in the machine so that your knees are in line with the axis of rotation. Secure the leg brace at the bottom of your shins. Extend your knees and contract your quads in the lockout position.
SEE ALSO: 7 Wheel Blasting Leg Workouts
Day III: 3. Leg Curl
Sets: 3
Reps: 12
Set up so that your knees are in line with the axis of rotation. Secure the pad just above your ankles. Bend your knees to curl the pad and contract your hamstrings.
SEE ALSO: Ultimate Quads & Hamstrings Workout
Day III: 4. Stiff-Legged Deadlift
Sets: 3
Reps: 12
Hold the bar with hands shoulder-width apart at arm’s length. Bend your hips back and, keeping your lower back in its natural arch, lower your body until you feel a stretch in your hamstrings. Allow your knees to bend only slightly.
SEE ALSO: 4 Best Exercises for Stronger Hamstrings
Day III: 5. Squat
Sets: 10
Reps: 10–1
Grasp the bar as far apart as is comfortable and duck under it, resting it on your traps or rear delts. Nudge the bar out of the rack and step back, setting your feet shoulder-width apart with toes turned out. Bend your hips back and squat as low as you can without losing the arch in your lower back. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.
SEE ALSO: 10 Mistakes to Avoid When Squatting
Day III: 6. Ab Circuit
Perform the following exercises in sequence, completing one set of 25 reps for each. Rest, then repeat for three total circuits.
1A Crunch
Lie on your back on the floor and bend your knees 90 degrees so your heels are close to your butt. Cross your arms over your chest and tuck your chin. Raise your torso up until your shoulder blades are off the floor.
1B Leg Raise
Lie on the floor and raise your legs straight above you so they’re vertical. Lower them to only an inch above the floor.
1C Reverse Crunch
Bend your knees and raise your feet off the floor. Curl your hips up and toward your chest (perform a crunch motion but move your hips off the floor rather than your torso).
1D Toe Touch
Raise your legs perpendicular to the floor as in a leg raise and hold them there. Extend your arms and crunch your torso up, trying to reach your feet with your fingertips.
1E Traditional Situp
Set up as you did for the crunch but curl your torso all the way off the floor up to your knees.
SEE ALSO: Situp to Hammer Your Core
Day IV: 1A. Dumbbell Bench Press
Sets: 5
Reps: 10–6
Hold a dumbbell in each hand and lie back against a flat bench. Position the dumbbells at shoulder level. Press them over your chest.
SEE ALSO: A Better Chest Workout
Day IV: 1B. Pushup
Sets: 5
Reps: 15
Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on down to one rep.
SEE ALSO: Fine-Tune Your Chest in 4 Weeks
Day IV: 2A. Dumbbell Fly
Sets: 5
Reps: 10–6
Lie back on a bench with a dumbbell in each hand. Press the weights over your chest and spread your arms apart as if you’re reaching to give someone a bear hug. Lower the weights until you feel a stretch in your pecs and then bring your arms together in front of you again, squeezing your pecs.
SEE ALSO: The Big Chest Workout
Day IV: 2B. Pushup
Sets: 5
Reps: 10
Place your hands shoulder-width apart on the floor and extend your legs straight behind you. Brace your core. Pull your shoulder blades together and lower your body until your chest is an inch above the floor and then press up. Do 10 reps your first set, then nine on the second set, and so on down to one rep.
SEE ALSO: Update Your Chest Workout for Supersized Pecs
Day IV: 3. Dumbbell Curl
Sets: 4
Reps: 12
Hold a dumbbell in each hand at your side. Curl both dumbbells while keeping your upper arms at your sides. Squeeze your biceps as you curl.
SEE ALSO: The Big Biceps Workout
Day IV: 4A. Dumbbell Kickback
Sets: 4
Reps: 15
Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Keep your lower back flat. Bend your elbows and tuck your upper arms to your sides. From there, extend your elbows and raise the weights behind you, squeezing your triceps.
SEE ALSO: Trick Out Some Killer Triceps
Day IV: 4B. Bench Dip
Sets: 4
Reps: 20
Stand perpendicular to a bench and rest your palms on it behind you. Rest your feet on the floor in front of you. Suspend your body over the bench and lower your body until your upper arms are parallel to the floor. Perform 10 reps your first set, then nine on the second set, and so on down to one rep.
SEE ALSO: High Volume Triceps Workout
Day IV: 5. Ab Circuit
Perform the following exercises in sequence, completing one set of 25 reps for each. Rest, then repeat for three total circuits.
1A Crunch
Lie on your back on the floor and bend your knees 90 degrees so your heels are close to your butt. Cross your arms over your chest and tuck your chin. Raise your torso up until your shoulder blades are off the floor.
1B Leg Raise
Lie on the floor and raise your legs straight above you so they’re vertical. Lower them to only an inch above the floor.
1C Reverse Crunch
Bend your knees degrees and raise your feet off the floor. Curl your hips up and toward your chest (perform a crunch motion but move your hips off the floor rather than your torso).
1D Toe Touch
Raise your legs perpendicular to the floor as in a leg raise and hold them there. Extend your arms and crunch your torso up, trying to reach your feet with your fingertips.
1E Traditional Situp
Set up as you did for the crunch but curl your torso all the way off the floor up to your knees.
SEE ALSO: 28 Days to Six-Pack Abs Workout
Day IV: 6. Cardio
Walk 15 minutes, and then run at a moderate pace for 15.
SEE ALSO: Lean Muscle Cardio Workout
