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Home » Programs » Celebrity Workout Programs » Michael B. Jordan “Creed” Workout Program Spreadsheet

Michael B. Jordan “Creed” Workout Program Spreadsheet

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By Kyle Risley
Last updated April 18, 2020

Experience level: Intermediate

Weeks: 12

Program goal: Hypertrophy

Uses RPE: Yes

Uses 1RM Percentage(%): No


As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

This is a workout program attributed to Michael B. Jordan, supposedly used in preparation for his role in Creed. It utilizes 4 training days per week and can be run indefinitely.

Table of Contents

  • 1 Spreadsheet: Michael B. Jordan Workout Program
  • 2 Overview: Michael B. Jordan Workout Program
    • 2.1 Supersets
    • 2.2 Descending Rep Sets
  • 3 Body Part Split by Training Day

Spreadsheet: Michael B. Jordan Workout Program

Michael B Jordan Workout Routine Spreadsheet | LiftVault.com

Overview: Michael B. Jordan Workout Program

As this is an aesthetic/bodybuilding program, the primary focus here is on the mind/muscle connection and completing all reps – not necessarily weight on the bar.

This is a very high volume workout, so keep the weight light the first few weeks while your body gets acclimated to the volume.

Supersets

Supersets (completing two or more exercises back to back with no rest in between) are utilized to keep intensity high, which can also make sets even “heavier” than usual.

Exercises that are part of the same superset group are marked with “SS,” so two exercises with “SS1” next to them are part of the same superset, while exercises marked with “SS2” are part of a separate superset – they are not combined with the exercises from SS1.

Descending Rep Sets

Descending rep sets are also used. They are marked by rep counts like “10-1” or “10-6” – this means that the first set will use 10 reps, the second set will use 9 reps, and so on, until the bottom number in the range is reached. You should try to use the same weight for all sets.

You can put in the average weight lifted and the total number of reps (e.g. 3 sets of 12 reps = 36 total reps) in order to track volume/tonnage over the weeks. This is a reasonable way to measure progress.

While the spreadsheet contains 12 weeks, this is not necessarily a 12 week program and can be run indefinitely. Deload weeks will probably need to be taken every 3 to 4 weeks, though these should be done based on feel.

Body Part Split by Training Day

This workout routine targets different muscle groups each training day.

Training DayMuscle Groups
Day 1Chest, Back, Arms
Day 2Biceps, Triceps, Lats
Day 3Legs, Abs
Day 4Chest, Arms, Abs

Happy lifting!

 

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About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

Filed Under: Celebrity Workout Programs, Programs
Tagged With: 4 Day Workout Plan
Squat frequency: 1
Bench press frequency: 2
Deadlift frequency: 1

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