I Trained With Michael B. Jordan's Trainer, and You've Got to Try His Muscle-Sculpting Workout

Published on 11/21/2018 at 2:55 PM

Spoiler alert: Michael B. Jordan's body is sexier than ever in Creed 2. If you've been binge-watching every movie he's appeared shirtless in, you still won't be prepared for the two hours of glistening muscle in his highly anticipated return to the big screen.

Michael's definitely put in overtime at the gym, and I got a taste of what it's like to train with his personal trainer Corey Calliet (thank him for the eye candy). Corey explained that his style of training is a mix of bodybuilding and sports performance; and, guys, it's legit. "This workout focuses on the two biggest muscle groups: your legs and back and will burn the most fat," Corey told POPSUGAR.

If you want to feel one step closer to being Michael B. Jordan's bae, or you're just here for a great workout, lace up your sneakers and get ready to work.

The Workout

Corey said to complete this workout as a circuit, taking no more than 30 seconds of rest in between each exercise. Once you've completed one round of all of the exercises, take one to two minutes of rest. Repeat for a total of two to three rounds. Don't forget to cool down after your workout.

Air squat: 15 reps (warmup round only)
Cable-machine lat pulldown: 15 reps (warmup round only)
Dumbbell squat press: 15-20 reps
Cable-machine Romanian deadlift: 15-20 reps
Single-arm cable machine row: 15-20 reps
Pulsing sumo squat with weight: 15-20 reps
Reverse-grip bent-over row: 15-20 reps

Warmup, Exercise 1: Air Squat

Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
Keeping your weight in your heels, sit back into your deep squat as you raise your arms overhead.
Return to standing while lowering your arms to your sides. This completes one rep.
Complete 15 reps.

Warmup, Exercise 2: Cable Machine Lat Pulldown

Adjust the carriage so that it's at the top of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 10 to 20 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope, and step approximately three feet away from the machine.
With a slight bend in your knees, extend your arms and lean your chest forward. With your core engaged, pull your elbows back as you lift your chest up. Be sure to keep your elbows in tight by your side.
Fully extend your arms and return to the start position.
This counts as one rep. Complete 15 reps.

Dumbbell Squat Press

Stand with your legs just slightly wider than hip-distance apart, arms raised to shoulder height with elbows bent, holding weights by your ears.
Bend your knees, squatting down low, as if you were sitting in a chair, keeping weight on your heels.
Press the dumbbells overhead as you straighten your knees to return to standing. This counts as one rep.
Complete 15-20 reps.

Cable Machine Romanian Deadlift

Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 20 to 30 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the rope, and step approximately three feet away from the machine.
With a slight bend in your knees, slowly bend at your hips (this is a hinge movement pattern) as you simultaneously extend your arms forward. Your core should be engaged, and your back should be flat.
Then squeeze your glutes to stand back up as you simultaneously pull your elbows back (like you're performing a bent-over row). Pull with power, and continue to squeeze your glutes at the top to get full hip extension. Be sure to keep your core engaged.
This counts as one rep. Complete 15-20 reps.

Single-Arm Cable Machine Row

Adjust the carriage so that it's at the bottom of the cable machine. Attach a single handle to the pulley on the carriage of a cable station. You should be facing the pulley.
Next, select the amount of resistance you want — 10 to 25 pounds is a great starting point. As you begin to become more comfortable with the movement, feel free to increase the weight.
Facing the pulley, grab the handle with your right hand, keeping your palm facing down. Step approximately three feet away from the machine. Come into a high lunge with your left leg in front. There should be a slight bend in your right leg.
With your core engaged, pull your right arm back, keeping it close to your body. As you pull, turn your hand to the right so that your palm is facing your right side.
With control, extend your arm forward, turning your palm back down.
This counts as one rep. Complete 15-20 reps.

Pulsing Sumo Squat With Dumbbell

Grab a medium/heavy dumbbell; 25 pounds is a good starting point. If this is too easy or too hard, feel free to adjust the weight.
Stand with your feet shoulder-width apart and slightly turned out, and hold the weight in between your legs with your arms fully extended.
Bend your knees and plié, then raise up a few inches. Be sure to keep your arms straight and core engaged the entire time. Your back should be flat and your chest should be up and open.
Complete 15-20 reps.

Reverse Grip Bent-Over Row

Grab an EZ bar or two dumbbells; 10-20 pounds is a great starting point.
Lean forward and bend both knees, remembering to keep a flat back.
Extend your arms so they are straight. Lift the EZ bar or dummbells straight up to your hips, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed back. Don't arch your back.
Slowly lower the weight back to the starting position. This counts as one rep.
Complete 15-20 reps.