Michael B. Jordan, ‘The Sinners’ actor, has been a fan favourite due to his impeccable acting skills, but is also admired for his jaw-dropping physique. While his body frame remains the same, Jordan has managed to achieve uniqueness in his flesh and bones for the specific roles.
The insights from Corey Calliet, the trainerJordan’s long-time fitness trainer, Corey Calliet, gave a workout regime followed by the actor to achieve the perfect body. “When we first started, he could barely bench 20lbs (10kg), his legs were flailing everywhere. He had nothing. He used to hate all this,” he revealed in an old interview, according to Men's Health Australia magazine.
Corey has led Jordan to have an enviable physique that perfectly blends with the script. If the script demands to be a boxer, the actor’s body will look like a boxer. If the script demands to be an atrocious villain, he will look like someone who can scare the hero with just his physique.
The one insightful tip Corey gave is - he likes to make everything with high intensity. “As long as I’m paying attention to form and control, I’m able to get what I want out of it because I want to get that heart rate up. Even when I’m lifting weights. I don’t like to just be hitting the heavy weight and then just sit down and chill,” Corey shared with the Australian Men’s Health.
When you train, you don’t want to behave like a robot. Hence, Corey included a proper plan that includes regular cardio with high-quality circuit training to incinerate fat and sharpen definition in his four-day program.
The workout session The first day includes a workout for the chest, back, and arms. The exercises include a one-mile jog as a warm-up, incline dumbbell press – 3 sets of 12 reps, dumbbell flys – 3 sets of 12 reps, push-up – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, dumbbell kickback – 3 sets of 15 reps, triceps pushdown – 2 sets of 20 reps, and bench dip – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.
The second day includes a workout for the biceps, triceps, and lats. The exercises include a one-mile jog as a warm-up, one-arm dumbbell row – 3 sets of 12 reps, neutral-grip pulldown – 3 sets of 12 reps, bent-over row – 3 sets of 12 reps, dumbbell curl (alternate arms) – 3 sets of 12 reps, barbell curl – 3 sets of 12 reps, and hammer curl – 3 sets of 12 reps.
The third day includes a workout for the legs and abs circuit. The exercises include a one-mile jog as a warm-up, dumbbell lunge – 3 sets at 30 seconds per leg, single-leg hip extension – 3 sets of 15 reps per leg, leg curl – 3 sets of 12 reps, romanian deadlift – 3 sets of 12 reps, squat – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, crunch with Swiss ball – 3 sets of 25 reps, leg raise – 3 sets of 25 reps, reverse crunch with resistance band – 3 sets of 25 reps, toe touch with medicine ball – 3 sets of 25 reps, and sprinter sit-up – 3 sets of 25 reps.
The fourth day includes a workout for the chest, arms, and abs. The exercises include a one-mile jog as a warm-up, dumbbell bench press – 5 sets of 10, 9, 8, 7, 6 reps, push-up – 5 sets of 15 reps, dumbbell flys – 5 sets of 10, 9, 8, 7, 6 reps, push-up – 5 sets of 10 reps, dumbbell curl – 4 sets of 12 reps, dumbbell kickback – 4 sets of 15 reps, bench dip – 4 sets of 20 reps, crunch with Swiss ball – 3 sets of 25 reps, leg raise – 3 sets of 25 reps, reverse crunch with resistance band – 3 sets of 25 reps, toe touch with medicine ball – 3 sets of 25 reps, and sprinter sit-up – 25 reps.
The diet plan For a meal, however, Jordan has 6 meal portions in a day that keep him energised, helping him in proper digestion and a burst of nutrition. The first meal of the day includes 6 egg whites, 1 whole egg and 45 g carbs ( oats, rice, etc.); the second meal includes a protein shake, 35 g carbs (steel-cut oats); the third meal includes 225g lean protein (chicken, ground turkey), 65 g carb (rice, sweet potato), 1 cup green veggies; the fourth meal includes 225g lean protein (chicken, ground turkey, or fish), 35 g carb (rice, sweet or red potato).
The fifth meal includes a protein shake, 35 g carb (steel-cut oats); and the last meal of the day includes 225g lean protein (chicken, ground turkey), 1 cup green veggies, 1 tsp oil (olive oil, coconut oil, macadamia nut oil).
In addition to extensive protein intake, Jordan takes ‘pre-workout’ and ‘recovery’ supplements.
The insights from Corey Calliet, the trainerJordan’s long-time fitness trainer, Corey Calliet, gave a workout regime followed by the actor to achieve the perfect body. “When we first started, he could barely bench 20lbs (10kg), his legs were flailing everywhere. He had nothing. He used to hate all this,” he revealed in an old interview, according to Men's Health Australia magazine.
Corey has led Jordan to have an enviable physique that perfectly blends with the script. If the script demands to be a boxer, the actor’s body will look like a boxer. If the script demands to be an atrocious villain, he will look like someone who can scare the hero with just his physique.
The one insightful tip Corey gave is - he likes to make everything with high intensity. “As long as I’m paying attention to form and control, I’m able to get what I want out of it because I want to get that heart rate up. Even when I’m lifting weights. I don’t like to just be hitting the heavy weight and then just sit down and chill,” Corey shared with the Australian Men’s Health.
When you train, you don’t want to behave like a robot. Hence, Corey included a proper plan that includes regular cardio with high-quality circuit training to incinerate fat and sharpen definition in his four-day program.
The workout session The first day includes a workout for the chest, back, and arms. The exercises include a one-mile jog as a warm-up, incline dumbbell press – 3 sets of 12 reps, dumbbell flys – 3 sets of 12 reps, push-up – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, dumbbell kickback – 3 sets of 15 reps, triceps pushdown – 2 sets of 20 reps, and bench dip – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps.
The second day includes a workout for the biceps, triceps, and lats. The exercises include a one-mile jog as a warm-up, one-arm dumbbell row – 3 sets of 12 reps, neutral-grip pulldown – 3 sets of 12 reps, bent-over row – 3 sets of 12 reps, dumbbell curl (alternate arms) – 3 sets of 12 reps, barbell curl – 3 sets of 12 reps, and hammer curl – 3 sets of 12 reps.
The third day includes a workout for the legs and abs circuit. The exercises include a one-mile jog as a warm-up, dumbbell lunge – 3 sets at 30 seconds per leg, single-leg hip extension – 3 sets of 15 reps per leg, leg curl – 3 sets of 12 reps, romanian deadlift – 3 sets of 12 reps, squat – 10 sets of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps, crunch with Swiss ball – 3 sets of 25 reps, leg raise – 3 sets of 25 reps, reverse crunch with resistance band – 3 sets of 25 reps, toe touch with medicine ball – 3 sets of 25 reps, and sprinter sit-up – 3 sets of 25 reps.
The fourth day includes a workout for the chest, arms, and abs. The exercises include a one-mile jog as a warm-up, dumbbell bench press – 5 sets of 10, 9, 8, 7, 6 reps, push-up – 5 sets of 15 reps, dumbbell flys – 5 sets of 10, 9, 8, 7, 6 reps, push-up – 5 sets of 10 reps, dumbbell curl – 4 sets of 12 reps, dumbbell kickback – 4 sets of 15 reps, bench dip – 4 sets of 20 reps, crunch with Swiss ball – 3 sets of 25 reps, leg raise – 3 sets of 25 reps, reverse crunch with resistance band – 3 sets of 25 reps, toe touch with medicine ball – 3 sets of 25 reps, and sprinter sit-up – 25 reps.
The diet plan For a meal, however, Jordan has 6 meal portions in a day that keep him energised, helping him in proper digestion and a burst of nutrition. The first meal of the day includes 6 egg whites, 1 whole egg and 45 g carbs ( oats, rice, etc.); the second meal includes a protein shake, 35 g carbs (steel-cut oats); the third meal includes 225g lean protein (chicken, ground turkey), 65 g carb (rice, sweet potato), 1 cup green veggies; the fourth meal includes 225g lean protein (chicken, ground turkey, or fish), 35 g carb (rice, sweet or red potato).
The fifth meal includes a protein shake, 35 g carb (steel-cut oats); and the last meal of the day includes 225g lean protein (chicken, ground turkey), 1 cup green veggies, 1 tsp oil (olive oil, coconut oil, macadamia nut oil).
In addition to extensive protein intake, Jordan takes ‘pre-workout’ and ‘recovery’ supplements.
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