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Daniel Mesa

Jonathan Majors Workout And Diet

Jonathan Majors Workout And Diet

In the latest movie in the Creed series, Creed III, Jonathan Majors transformed to the point of making Michael B Jordan look small on screen. Aside from his brilliant portrayal of Dame in Creed III, his physique and transformation have also gained attention thanks to his roles as Kang in Ant-Man and Wasp: Quantumania and Killian Maddox in Magainze Dreams. 

It is estimated that Jonathan Major put on around 20 pounds of muscle this past year to play his various roles. In this guide, we will be showing you exactly how he did in our with the full Jonathan Majors workout routine and diet plan.

BONUS: Download The FREE Jonathan Majors Workout Routine PDF

Jonathan Majors Stats

  • Height: 5’11”
  • Weight: 202 lbs
  • Occupation: Actor

Jonathan Majors Physique 

Jonathan Majors Physique 

Jonathan Majors Workout Routine

In the lead-up to his various roles, Major gained 5 pounds to play Kang, 10 more to play Dame, and size more to play Killian. All while staying around 10%-15% body fat. Very impressive indeed. 

In an interview with a trainer, Major said that he usually trained two times per day. Usually, one session was for cardio and the other was for lifting. His trainer, Mark “Rhino” Smith said they tend to train two muscle groups at once. 

In the interview, Majors then went through what a full Back and Abs day looks like for him. Using the structure of this routine as well as other things Majors revealed, we can begin to piece together a routine similar to the real one that Majors used. 

Since his trainer mentioned training a few muscle groups at once, this sounds like a push/pull/leg split done twice a week. For cardio, there will also be sessions done on training days in the morning. 

BONUS: Download The FREE Jonathan Majors Workout Routine PDF

Jonathan Major Creed Workout

Day 1 – Chest and Triceps:

Morning Session (Lifting):

  1. Bench Press – 3 sets of 8 reps
    • Targets the chest, triceps, and shoulders. 2A. Incline Dumbbell Press – 3 sets of 10 reps
    • This exercise targets the upper chest and the front of the shoulders. 2B. Tricep Dips – 3 sets of 12 reps
    • Focuses primarily on the triceps and also engages the chest. 3A. Skull Crushers – 3 sets of 10 reps
    • A triceps isolation movement. 3B. Chest Flyes – 3 sets of 12 reps
    • Isolates the chest muscles, emphasizing the inner pecs.

Evening Session (Cardio):

  • 30 minutes of moderate-paced running or cycling.

Day 2 – Back and Core:

Morning Session (Lifting):

  1. Straight Arm Lat Pulldown – 3 sets of 10 reps 2A. Close Grip Pullups – 3 sets of 10 to 12 reps 2B. Leg Raises – 3 sets of 8 to 10 reps 2C. Oblique Knee Raise – 3 sets of 8 reps 3A. One-Arm Dumbbell Row – 3 sets of 12 reps per arm 3B. Dumbbell Shrugs – 3 sets of 12 reps

Evening Session (Cardio):

  • 30 minutes of rowing machine for full-body engagement.

Day 3 – Legs and Glutes:

Morning Session (Lifting):

  1. Squats – 3 sets of 8 reps
    • Engages quads, hamstrings, glutes, and core. 2A. Deadlifts – 3 sets of 6 reps
    • Works the entire posterior chain. 2B. Bulgarian Split Squats – 3 sets of 10 reps per leg
    • Targets quads, hamstrings, and glutes. 3A. Calf Raises – 3 sets of 15 reps
    • Isolates the calf muscles. 3B. Glute Bridges – 3 sets of 12 reps
    • Specifically targets the glutes.

Evening Session (Cardio):

  • 30 minutes of stair climbing or hill running.

Day 4 – Shoulders and Abs:

Morning Session (Lifting):

  1. Overhead Shoulder Press – 3 sets of 8 reps
    • Targets the deltoids. 2A. Lateral Raises – 3 sets of 12 reps
    • Isolates the side deltoids. 2B. Front Raises – 3 sets of 12 reps
    • Isolates the front deltoids. 3A. Planks – 3 sets for 45 seconds
    • Strengthens the entire core. 3B. Russian Twists – 3 sets of 20 reps (10 per side)
    • Engages the obliques.

Evening Session (Cardio):

  • 30 minutes of jumping rope.

Day 5 – Biceps and Triceps:

Morning Session (Lifting):

  1. Bicep Curls – 3 sets of 10 reps
    • Primary bicep exercise. 2A. Hammer Curls – 3 sets of 10 reps
    • Engages both biceps and forearms. 2B. Overhead Tricep Extension – 3 sets of 10 reps
    • Focuses on the triceps. 3A. Concentration Curls – 3 sets of 10 reps per arm
    • Isolates the biceps. 3B. Diamond Push-Ups – 3 sets of 10 reps
    • Emphasizes triceps engagement.

Evening Session (Cardio):

  • 30 minutes of high-intensity interval training (HIIT).

Day 6 – Cardio and Flexibility:

Morning Session (Cardio):

  • 45 minutes of cycling or swimming.

Evening Session (Flexibility):

  • 30 minutes of yoga or static stretching, focusing on all major muscle groups.

Jonathan Majors Diet

Usually when an actor has to play the role of a boxer or superhero, they are first tasked with bulking up to build muscle before later cutting off some of the excess fat. 

That being said, Majors took that to the extreme. He reportedly ate as many as 6100 calories to get bulked for Creed. 

According to him, he did this by eating lots of protein and rice. Specifically, he stated he liked turkey, bison, and chicken with his rice. Makes sense when you consider the amount of protein and calories required to put on as much mass as he did. 

With these things in mind, we put together what a day of eating for Jonathan Majors may have looked like as he was getting for his roles. 

Meal 1 (Breakfast):

  • Scrambled Eggs (4 whole eggs and 4 egg whites)
  • 1 large slice of whole-grain toast with avocado spread
  • 1 large bowl of oatmeal topped with almonds, berries, and a drizzle of honey
  • 1 glass of whole milk or almond milk
  • 1 fruit (like a banana or an apple)

Meal 2 (Mid-Morning Snack):

  • Protein smoothie (with whey protein, almond milk, peanut butter, spinach, and a banana)
  • A handful of mixed nuts (almonds, walnuts, etc.)

Meal 3 (Lunch):

  • Grilled chicken breast (around 250 grams)
  • Brown rice (1.5 cups cooked)
  • Mixed vegetables stir-fried in olive oil (broccoli, bell peppers, carrots, etc.)
  • A large green salad with olive oil and lemon dressing

Meal 4 (Afternoon Snack):

  • Low-fat Greek yogurt with honey and granola
  • 2 rice cakes with peanut or almond butter spread
  • Turkey slices (around 100 grams) with cheese

Meal 5 (Dinner):

  • Bison steak (around 250 grams)
  • Quinoa and brown rice mix (1.5 cups cooked)
  • Steamed asparagus and Brussels sprouts with a dash of olive oil, salt, and pepper
  • Mixed beans salad (black beans, chickpeas, red beans, with onions, tomatoes, and cucumber)

Meal 6 (Evening Snack/Post-Workout if that’s when you train):

  • Whey protein shake
  • White rice (1 cup cooked) – white rice can be beneficial post-workout for its fast-absorbing carbohydrates
  • Handful of mixed dried fruits

Bottom Line

Jonathan Majors took things to the extreme with his multiple training sessions per day and massive diet in the lead-up to his major roles this past year. Fair play to him as this got him results but you likely do not need to do all this. 

Take things slow as you progress and slowly and surely you will begin to get that boxer physique. 


How many hours does Jonathan Majors workout?

Majors reportedly trained for 2-3 hours a day broken up into multiple sessions to get into shape for his roles.

How many calories did Jonathan Majors eat?

Majors ate 6100 calories in the lead up to his role as Dame in Creed.