Transform Your Body with Michael B. Jordan’s Killmonger Workout Plan

Are you looking to transform your body and achieve a physique like Michael B. Jordan in Black Panther? Jordan’s muscular and chiseled body in the movie was the result of months of hard work and dedication to his fitness routine. Known as the “Killmonger Workout Plan,” Jordan’s workout regimen is designed to help you build muscle, burn fat, and get in shape.

In this article, we will take a closer look at Michael B. Jordan’s Killmonger Workout Plan and show you how to achieve a body like his. We will cover everything from the exercises he did to the diet he followed, and give you a step-by-step guide on how to follow his workout plan.

Michael B. Jordan’s Workout Philosophy

Before we dive into the specifics of the Killmonger Workout Plan, it’s important to understand Michael B. Jordan’s workout philosophy. Jordan believes that fitness is a lifestyle, not a temporary fix. He emphasizes the importance of consistency, discipline, and hard work when it comes to achieving your fitness goals.

Jordan’s approach to fitness involves a combination of strength training, cardio, and proper nutrition. He believes that a balanced workout routine that targets all major muscle groups is key to building a strong, healthy, and aesthetic physique.

The Killmonger Workout Plan Overview

The Killmonger Workout Plan is a six-day-per-week program that consists of strength training and cardio. The program is divided into two phases, each lasting six weeks. The first phase focuses on building strength and the second phase on increasing muscle mass.

The program includes compound exercises, isolation exercises, and cardio. The workout plan is designed to target all major muscle groups and involves both high-intensity and low-intensity workouts.

The Killmonger Workout Plan: Exercises

Upper Body

The upper body workout consists of four days per week, with each day targeting a different muscle group. Here’s a breakdown of the upper body workout:

  • Day 1: Chest and Triceps
    • Barbell bench press
    • Incline dumbbell bench press
    • Cable fly
    • Triceps pushdown
  • Day 2: Back and Biceps
    • Pull-ups
    • Seated cable row
    • Lat pulldown
    • Barbell curl
  • Day 3: Shoulders and Traps
    • Seated dumbbell press
    • Lateral raise
    • Front raise
    • Shrugs
  • Day 4: Chest and Arms
    • Incline bench press
    • Cable crossover
    • Skull crusher
    • Hammer curls

Lower Body

The lower body workout consists of two days per week and targets the legs, glutes, and core. Here’s a breakdown of the lower body workout:

  • Day 1: Legs and Glutes
    • Squats
    • Deadlifts
    • Leg press
    • Lunges
  • Day 2: Core and Cardio
    • Planks
    • Russian twists
    • Bicycle crunches
    • 30 minutes of cardio


The cardio workouts include high-intensity interval training (HIIT) and steady-state cardio. Here’s a breakdown of the cardio workout:

  • Day 1: HIIT
    • 30 seconds of all-out effort on the stationary bike, followed by 30 seconds of rest
    • Repeat for 20 minutes
  • Day 2: Steady-State Cardio
    • 45 minutes of jogging on the treadmill at a moderate pace

The Killmonger Workout Plan: Diet

In addition to the workout plan, Michael B. Jordan’s transformation was also due to his strict diet. He followed a diet high in protein and low in carbohydrates and fat. Here’s a breakdown of the diet plan:


  • Protein: 1.5 grams per pound of bodyweight
  • Carbohydrates: 1 gram per pound of bodyweight
  • Fat: 0.5 grams per pound of bodyweight


Jordan also paid attention to his micronutrient intake, ensuring he consumed a variety of fruits and vegetables for vitamins and minerals.


Jordan used supplements to support his fitness goals, including whey protein, BCAAs, and creatine.

How to Get Started with the Killmonger Workout Plan

If you’re interested in following the Killmonger Workout Plan, here’s how to get started:

  1. Determine your fitness goals and body type.
  2. Calculate your macronutrient and calorie needs using an online calculator.
  3. Choose a gym or home workout equipment to perform the exercises.
  4. Plan your meals and snacks based on your macronutrient and calorie needs.
  5. Follow the workout plan for six weeks, focusing on proper form and intensity.
  6. Monitor your progress and adjust your nutrition and workout plan accordingly.

Tips for Success

Here are some tips to help you succeed with the Killmonger Workout Plan:

  1. Be consistent with your workouts and nutrition plan.
  2. Prioritize compound exercises to build strength and muscle.
  3. Increase the weight or reps over time to challenge your muscles.
  4. Get enough rest and recovery to prevent injury and fatigue.
  5. Keep a workout and nutrition journal to track progress and adjust accordingly.


  1. Can women follow the Killmonger Workout Plan?
    • Yes, the workout plan is suitable for both men and women.
  2. Do I need to use supplements to see results?
    • No, supplements are not necessary but can help support your fitness goals.
  3. How long do I need to follow the Killmonger Workout Plan to see results?
    • You should start to see results within four to six weeks, but the program is designed to last 12 weeks for optimal results.
  4. Can I modify the exercises to fit my fitness level?
    • Yes, you can modify the exercises or adjust the weight to fit your fitness level.
  5. How often should I change my workout routine?
    • You should change your workout routine every 6-8 weeks to prevent plateauing.


Michael B. Jordan’s Killmonger Workout Plan is a rigorous six-day-per-week program designed to build strength and muscle while burning fat. The program includes a combination of compound exercises, isolation exercises, and cardio, along with a high-protein, low-carb diet. With consistency, discipline, and hard work, you can achieve a physique like Jordan’s. Remember to prioritize proper form and intensity, and adjust your workout and nutrition plan based on your progress.

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