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.
Spreadsheet: Michael B. Jordan Workout Program
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 (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 Day||Muscle Groups|
|Day 1||Chest, Back, Arms|
|Day 2||Biceps, Triceps, Lats|
|Day 3||Legs, Abs|
|Day 4||Chest, Arms, Abs|