Michael B Jordan Sinners Workout & Diet Plan

Key Takeaways

• Michael B. Jordan's transformation for Sinners combines high-intensity circuit training with strategic bodybuilding principles.
• His workout plan features a 4-day split focusing on different muscle groups with minimal rest between exercises. 
• Jordan consumes 6–7 meals daily with precise amounts of macronutrient to support muscle growth and recovery. 
• Recovery techniques including massage therapy and ice baths, play a vital role in maintaining Jordan's training intensity.
• SOLE complete strength setup—Olympic barbell, adjustable dumbbells, and multi-position bench—provides everything needed to follow Michael B. Jordan's training philosophy at home. 

Jordan's Transformation

Want to build a body like Michael B. Jordan did for his latest blockbuster? The guy went from barely bench pressing 20 pounds to becoming one of the most ripped actors in Hollywood. That's not just genetics, it's straight-up hard work and smart training.

For his role in Sinners, Jordan teamed up again with trainer Corey Calliet, the same guy who got him jacked for the Creed movies. Their approach? Intense circuit training, super strict nutrition, and serious dedication.

What's smart about Jordan's approach is that he doesn't just get ripped for a movie, then let it all go. He stays in decent shape year-round, then dials it up when he needs to look insane for a role. For Sinners, he built on what he already had from the Creed movies but added new stuff to match his character.

Lifestyle

The transformation came from years of consistent training and evolution. Jordan typically trains for 3–4 months specifically for each role, with increasingly intense sessions as filming approaches. This progressive approach has allowed him to make continuous improvements while minimizing the risk of injury.

Sinners Workout Plan

Jordan's workout for Sinners mixes traditional bodybuilding with athletic training. Calliet designed a 4-day split that hits different muscles while keeping the heart rate up. It's basically a mix of getting strong and looking good. (Image courtesy of Hypebeast)

Weekly Schedule

Jordan trains 6 days a week when he's prepping for a movie, with one full rest day. Here's how it breaks down:

• Monday & Thursday: Chest, back, and arms
• Tuesday & Friday: Legs and core
• Wednesday: Boxing and cardio
• Saturday: Light recovery work
• Sunday: Complete rest

Strength Training

The foundation is solid strength work. Jordan starts each session with big compound movements that work multiple muscles, then moves to isolation exercises. He typically does 4 sets of 8–12 reps with short rest periods to keep his heart rate up.

Calliet makes sure Jordan feels each rep in the right muscles to build that mind–muscle connection.

Boxing Routine

Boxing is still a huge part of Jordan's training, even after the Creed movies. His boxing workouts run 45–60 minutes and include:

• Shadowboxing
• Heavy bag work
• Speed bag drills
• Mitt work with Calliet

These sessions kill two birds with one stone: they build functional muscle and give him killer cardio. For Sinners, he added more explosive moves to match his character's aggressive fighting style.

Cardio Sessions

Besides boxing, Jordan does dedicated cardio to stay lean. He prefers 20–30 minute HIIT sessions over boring steady-state cardio. This includes sprint intervals, battle ropes, and assault bike sessions that spike your heart rate and keep burning calories after you're done.

For Sinners, Jordan added fasted morning cardio 3 days a week, 30 minutes before breakfast. This helped him get that super vascular, shredded look you see when he's shirtless in the movie.

Full-Body Circuit

A staple in Jordan's routine is the full-body circuit training that builds muscular endurance while stripping away body fat. (Image courtesy of GeekTyrant)

Full-body circuits typically involve 6–8 exercises performed back-to-back with minimal rest, followed by a short recovery period before repeating. Jordan completes 3–4 rounds of each circuit, with the entire session lasting approximately 45 minutes.

Upper Body Focus

Upper body circuits mix pushing and pulling moves to hit muscles from all angles. A typical circuit might look like:

• Push-ups
• Pull-ups
• Dumbbell presses
• Rows
• Shoulder raises

Calliet added extra shoulder and trap work for Sinners to give Jordan that intimidating look his character needed. Exercises like upright rows, lateral raises, and face pulls created that wide, powerful look you see in the movie posters.

Lower Body Exercises

Jordan's leg training combines traditional strength moves with explosive exercises. The basics are squats, lunges, and deadlifts, plus box jumps and kettlebell swings for power.

He does lots of single-leg work like Bulgarian split squats and single-leg deadlifts. These fix imbalances and work all those small stabilizer muscles. For Sinners, they focused extra on calves to complete the total package.

Core Strengthening

Core training is integrated throughout Jordan's workouts rather than treated as an afterthought. Every session includes dedicated core work to target the entire midsection. Exercises like hanging leg raises, weighted Russian twists, and ab rollouts develop the functional core strength needed for both boxing scenes and shirtless moments.

Calliet focuses on rotational movements that mimic the twisting forces experienced during fight choreography. Medicine ball throws, cable woodchoppers, and Pallof presses strengthen the obliques and transverse abdominis, creating not just visual definition but functional power transfer throughout the kinetic chain. This comprehensive approach resulted in the six-pack look and real functional power Jordan displays throughout Sinners.

Calliet's Training Approach

Corey Calliet keeps workouts under 75 minutes but packs in tons of work. He calls it "turning up the heat" on regular bodybuilding by adding athletic moves and cutting down rest time.

What's unique about Calliet is he won't let you add weight until your form is perfect. Jordan had to master basic movements before going heavy. This foundation is why he can train so hard without getting hurt.

Progressive Overload

Calliet doesn't just randomly add weight. He systematically changes things like:

• Volume (sets and reps)
• Intensity (weight used)
• Tempo (speed of reps)
• Rest periods

For Sinners, he used wave loading, or heavy weeks followed by lighter weeks. This kept Jordan progressing without burning out.

Rest Periods

Rest time is super specific:

• Muscle building: 45–90 seconds
• Strength work: Up to 2 minutes
• Circuits: 15–30 seconds between exercises, 1–2 minutes between rounds

Calliet watches Jordan's breathing before starting the next set. This personalized approach keeps the intensity right without sacrificing form.

Diet Structure

Jordan eats 6–7 meals a day, spaced 2–3 hours apart. This keeps his metabolism fired up and provides constant fuel for training and recovery.

Calliet worked closely with Jordan's nutritionist to create a diet based on whole foods with minimal processed junk. Every meal was measured precisely to hit the right macros. (The Press Democrat)

Macronutrient Breakdown

Jordan's macros changed throughout his prep:

Building Phase:

• 40% protein
• 40% carbs
• 20% fats

Cutting Phase (near filming):

• 50% protein
• 25–30% carbs
• 20–25% fats

Protein stayed high at about 1.5 grams per pound of bodyweight, which is 250–300 grams daily for Jordan. He got it from grass-fed beef, wild fish, organic chicken, and some plant-based sources.

Meal Timing

Timing matters big time:

• Carbohydrates focused around workouts
• More carbs in the morning, less at night
• Protein evenly spread throughout the day (30–40 g per meal)
• Post-workout meals had slightly more protein

This approach kept Jordan's muscles fed constantly while minimizing fat storage.

Protein Sources

Jordan's protein came from quality sources:

• Grass-fed beef
• Free-range chicken and turkey
• Wild-caught fish
• Egg whites (lots of them)
• Some plant proteins like tofu and tempeh
• Whey protein isolate after workouts

Carb Cycling

Carbohydrate cycling became a key strategy as Jordan approached peak condition for Sinners. Higher carbohydrate days (200–250g) coincided with his most intense training sessions, while lower carbohydrate days (100–150g) aligned with lighter workouts or rest days. This fluctuation helped maintain training performance while creating the caloric deficit needed for exceptional definition.

Jordan's carbohydrate sources came from low-glycemic options that provided sustained energy, such as sweet potatoes, brown rice, quinoa, and oats, which formed the foundation of his carb intake. Vegetables contributed additional carbohydrates while providing essential micronutrients and fiber that support digestive health during his calorie-restricted phases.

Sample Daily Meal Plan

Here's what a typical day looked like for Jordan:

Breakfast Options

• 6–8 egg whites + 1–2 whole eggs
• 1/2 cup steel-cut oats with berries
• Spinach or kale
• Sometimes sweet potato or Ezekiel bread on training days

Alternative: Protein pancakes made with oats and egg whites, topped with nut butter and berries.

Lunch Choices

• 8 oz lean protein (chicken, turkey, or white fish)
• 1–2 cups green vegetables
• 1/2 to 1 cup brown rice or quinoa
• Small amount of avocado or nuts for healthy fats

Dinner Selections

• 8 oz protein (often lean beef, bison, or salmon)
• 2+ cups non-starchy vegetables
• Little to no starchy carbs (especially as filming got closer)

By the end of prep, Jordan cut evening carbs completely on non-training days.

Snacks

Between meals:

• Protein shakes
• Fruit with nuts
• Greek yogurt with berries
• Low-sugar protein bars

Pre-workout: Rice cakes with turkey or banana with protein powder 

Post-workout: Whey protein with fast carbs

Supplements

Jordan kept supplements simple and focused on proven stuff:

Pre-Workout

• Moderate caffeine pre-workout with beta-alanine and citrulline
• Creatine on heavy days
• Sometimes just BCAAs and coffee for morning sessions

Recovery Aids

• Whey protein isolate post-workout
• Casein protein before bed
• Magnesium for muscle relaxation
• ZMA for testosterone support
• Omega-3s for inflammation
• Occasional melatonin for sleep

Cheat Days

Even Jordan got some cheat meals about once every 10–14 days during prep. These were usually after his hardest workouts when his body could handle the extra calories.

Recovery Techniques

Recovery is just as important as training. Muscles grow when you rest, not when you're in the gym. (Image courtesy of Vocal Media)

Sleep Optimization

• 7–9 hours every night, no exceptions
• Blackout curtains
• Cool room temperature
• No phones or screens before bed
• Sometimes 20–30 minute power naps

Massage Therapy

• Professional deep tissue massage 2–3 times per week
• Daily foam rolling and lacrosse ball work
• Massage gun for quick relief between sessions

Ice Baths

• 50–55°F water for 5–10 minutes
• 2–3 times per week after hard sessions
• Sometimes contrast therapy (hot and cold)

Build Your Hollywood Physique with SOLE Equipment 

SOLE comprehensive strength lineup gives you everything needed to train like Michael B. Jordan, from heavy compound lifts to explosive circuits, all without leaving your home gym.

You don't need a Hollywood budget to train like a movie star. SOLE strength equipment lineup gives you everything Jordan uses to build his physique, just in your own space. Start with the SW111 Olympic Barbell, your foundation for the heavy compound lifts that build real mass. When Jordan's hitting squats, deadlifts, and rows, he needs a bar that won't bend or fail. SOLE's barbell handles whatever weight you can throw at it with 194,000 PSI tensile strength.

For all those dumbbell circuits and isolation work that creates detail and definition, the SW180 Adjustable Dumbbells are clutch. Jordan's workouts require quick weight changes between exercises. You might need 50 pounds for rows then immediately drop to 25 for lateral raises. With traditional dumbbells, you'd spend half your workout changing plates. The SW180s adjust in seconds, keeping your heart rate up and your muscles under tension.

The SW116 Weight Bench becomes your command center for upper body training. With 9 adjustable positions, you can hit every angle Jordan uses to build that 3D chest and shoulder development. Incline presses, shoulder presses, Bulgarian split squats with your rear foot elevated, this bench handles it all with a 550-pound capacity that won't wobble under heavy loads.

Don't sleep on the SOLE Equipment Mat either. All that core work, stretching, and recovery work needs a proper surface. The mat provides cushioning for exercises like ab rollouts and Russian twists while protecting your floors during those explosive box jumps and battle rope sessions.

What makes SOLE perfect for this style of training is the durability. Jordan trains 6 days a week with intensity that would destroy inferior equipment. SOLE's commercial-grade construction means your equipment lasts through years of hard training, not just a few months. 

The SOLE+ App even includes workout programs and form videos to help you structure your training like a pro.

Ready to transform your physique? Check out the SOLE strength collection today and build a home gym that rivals any Hollywood training facility!

Frequently Asked Questions (FAQs)

How long did Michael B. Jordan train for Sinners?

Jordan trained specifically for Sinners for approximately 16 weeks, with increasing intensity as filming approached. However, this preparation built upon his existing fitness foundation from previous roles like Creed III, allowing for more advanced training protocols than would be possible for someone starting from scratch. 

How many calories did Jordan consume daily?

During the muscle-building phase of his preparation, Jordan consumed approximately 4,000–4,500 calories daily, carefully distributed across 6–7 meals. As filming approached and definition became the priority, his intake gradually decreased to 3,000–3,500 calories, with strategic refeeds on his most intense training days.

Can beginners follow this workout plan?

Not as written. Start with 3 days per week, master basic movements, and build up slowly over months. Jordan himself started as a beginner who could barely bench the bar.

What was Jordan's most challenging exercise?

Bulgarian split squats kicked his butt at first. Later, muscle-ups became a big challenge. He broke down hard moves into parts and practiced until he got them.

How can I adapt Jordan's approach with SOLE equipment at home? 

The beauty of the SOLE lineup is that you can follow Jordan's exact training style without a commercial gym. Use the SW111 Olympic Barbell for all your heavy compound work like squats, deadlifts, rows, presses. The SW180 Adjustable Dumbbells handle everything from heavy dumbbell presses to light lateral raises, with quick adjustments perfect for circuit training. The SW116 Bench gives you all the angles Jordan uses for complete development. Start with 4 days per week instead of 6, focus on movement quality over weight, and gradually build volume as your body adapts.