The Creed II Transformation: Train Like Michael B. Jordan
Going into Creed II, Michael B. Jordan had to stand toe-to-toe with Florian “Big Nasty” Munteanu on screen. To make the matchup look believable, he needed to look larger, leaner, and more imposing than in the first film. With coach Corey Calliet, he pulled it off through smart long-term planning, tight nutrition, and high-output training. Here’s how that blueprint translates into a program you can follow.
The Long Game That Made Creed II Possible
The transformation didn’t start four months before filming. It started years earlier. For Creed I, Jordan built a lean, athletic base. For Black Panther, he shifted into a mass-building phase with classic bodybuilding work. That added the muscle he could later refine. By the time Creed II prep officially began, the job was to keep as much size as possible while getting sharper and better conditioned.
Nutrition That Fuels Leanness Without Burnout
On set, meals centered on lean proteins and starchy carbohydrates with vegetables, adjusted daily to match energy demands. That approach works if you also keep an eye on healthy fats. Too little dietary fat can depress hormones like testosterone and undermine training. For most people, strict “chicken-rice-broccoli only” plans are needlessly restrictive. A flexible structure that maintains a small calorie deficit, hits protein targets, and includes foods you enjoy is easier to sustain and delivers the same fat-loss outcome. Aim for consistency, not perfection.
Training Priorities for the Creed II Look
The four-month push emphasized high-volume bodybuilding work paired with boxing circuits. Chest, shoulders, and back carried extra priority because they read most on camera. Movements like incline presses, standing presses, lateral raises, rows, and dedicated arm work formed the backbone. Sets clustered in that classic 8–15 rep range and were often paired back-to-back with short rests to raise density and calorie burn. Post-lift boxing circuits spiked conditioning and kept the silhouette athletic.
The key principle is simple. When you cut, do not abandon resistance training. Lifting is the signal that tells your body to hold onto muscle while you drop fat. Keep the weights in, manage fatigue, and use conditioning to complement—not replace—your lifting.
How to Get Lean Like an Actor, Without the Movie Budget
Create a modest calorie deficit. Two to five hundred calories below maintenance per day is enough to drive steady fat loss without crushing recovery. Keep protein high, about one gram per pound of body weight, to protect lean mass. Choose high-volume, lower-calorie foods—fruit, vegetables, lean proteins, potatoes, rice, popcorn prepared lightly—so meals are filling. If you have a lot to lose, break the process into blocks and insert one to two weeks at maintenance every six to eight weeks. Adherence improves, and training quality stays high.
About PEDs and Realistic Expectations
Jordan’s Creed II physique is impressive, but within natural reach for a well-trained actor who already spent years building muscle for previous roles. The prep was intense and professional, which helps explain the final look. Your focus should be on the controllables: progressive training, calorie control, sleep, and repeatable routines.
Your Creed II-Inspired Plan
I’ve packaged these principles into a push–pull weekly split you can run three, four, or five days per week. You’ll prioritize upper body density while keeping lower body strong and athletic. Boxing or conditioning circuits finish sessions to elevate work capacity and reveal detail as you lean out.
Download the Creed II Workout Plan below and start your first session today.
Disclaimer: This free workout plan is provided for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before starting any new fitness program, especially if you have existing injuries, medical conditions, or other concerns. Participation is voluntary and at your own risk. The author assumes no responsibility for any injury, health issues, or outcomes that may result from following this program.