How Michael B. Jordan, Actor in Black Panther put on 15 pounds of Muscle

Black Panther has hit the cinema, and the origin movie of the Wakandan superhero is indeed approaching the rank of the highest grossing movie in the Marvel cinematic universe. The all-black cast film which was directed by Ryan Coogler and starring various accomplished black actors and actresses as well.

This time the ladies pulled their weight alongside the men without just being the damsel in distress being pursued or saved. They were fierce warriors, influential royals, tech genius among other things. But the attention garnered by the spectacular display by the main protagonist and antagonist was just sublime.

What caught the eyes of many people was how Michael B. Jordan brought to life the personality and physique of Erik “Killmonger”, the agelong nemesis of T’Challa – Black Panther. He made it so believable and relatable with his massive frame and the skin-tearing muscle.

According to the young talented actor, who also acted as the “Human Torch” in the Fantastic Four in the 2015 movie, he may not have enough time to catch his breath or flaunt his new commanding look. This is as a result of the fact that he is already going into preparation for the shooting of the new instalment in the Rocky franchise – Creed II.

The 31-year-old actor who was a fan of the comic book story of Black Panther disclosed he had to put in extra to bring the character to life as he played the Villain in the movie of his childhood comic story. So he employed the services of his trainer of four years and the man he worked with to get in shape for the role of Adonis Creed, Corey Calliet.


His workout was done at the convenience of his personal gym, and it was of a significant advantage that he was already fit when Ryan Coogler called him for the role in the Black Panther film and specifically requested he should show up massively bulky. That gave Jordan the leverage to only progress on an existing level he had achieved.

The training sessions had more intensity to it to achieve the desired goal. Their priority was to build on Jordan’s pectoral muscles and fill up his shoulders, and in no time Michael was already pushing 50 kilograms (110 pounds) during dumbbell bench presses which greatly assisted him with separation. His workout schedule was complemented with meal plans tailored to his target. Jordan had to take about five to six meals in a day which contained more Carbs than he was having at the moment. He had to eat rice, specifically Jasmine Rice, as he was consuming the lean chicken, spinach, and avocados alongside.

Well, there is no stopping for the man who started his career as a model, as he looks to focus on getting in even a better and more impressive shape for yet another phenomenal role in the Rocky series with the upcoming sequel, Creed II, becoming the seventh in the franchise.


A Day in the Black Panther Workout

Block 1

Machine Chest Press: 3 sets, 20 reps

Flat Flys: 4 sets, 15 reps

Incline Dumbbell Press: 3 sets, 20 reps

Push-Ups: 10 descending sets starting with 10 reps


Block 2

Front/Lateral Dumbbell Raises: 4 sets, 12 reps each side

Dumbbell Overhead Raises: 4 sets, 12 reps

Squats: 10 descending sets starting with 10 reps

Leg Lunges: 2 sets, 1 rep, hold for 30 seconds


Bonus: HIIT Session

Complete 5 rounds of this circuit; 30 seconds on and 30 seconds off:


Barbell Curls

Leg Raises

Jump Squats


Sample Meal 1

6-8 ounces chicken

1 cup Jasmine rice

1/2 teaspoon olive oil


Sample Meal 2

6-8 ounces lean ground chicken

1/2 avocado

2 cups spinach

If you want to have the Black Panther’s physique, try the workout above and share your experience and opinion about a similar workout.

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