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Jonathan Majors is one of Hollywood’s biggest up-and-coming leading men known for his strong, dramatic performances.
His career was launched into the stratosphere when he landed the role of Dame in Creed III alongside Michael B. Jordan. Here, he sported a cut, muscular heavyweight boxer physique.
But have you ever wondered what Jonathan Majors does to obtain the body that has become a global phenomenon?
Let’s dive in.
Jonathan Majors Current Bio and Stats
Jonathan Majors was born on September 7th, 1989 in Santa Barbara, California.
Majors’ earliest years were spent on a military base as his father served in the US Air Force. However, his father would leave, not returning for 17 years.
Jonathan’s youth was difficult, growing up in rough neighborhoods surrounded by drug dealers, recently released prison inmates, and crime.
A product of his surroundings, Majors was arrested for shoplifting and suspended from high school for fighting.
During this time, he was also kicked out of his home and began living in his car while he worked two jobs.
It was here that Majors got into acting after watching Heath Ledger’s portrayal of The Joker in The Dark Knight.
Majors’ would go on to study at the University of North Carolina School of the Arts before attending the Yale School of Drama, graduating with a Master of Fine Arts (MFA) in 2016.
Since then, his career has been a whirlwind, securing a role in The Last Black Man in San Francisco (2019), which would prove to be a breakout performance.
This would lead him to landing roles in HBO’s Lovecraft Country (2020) and Marvel’s Loki (2021) before transforming himself into the fitness icon for Magazine Dreams (2023), Ant-Man and the Wasp: Quantumania (2023), and Creed III (2023).
- Age: 33 Years Old
- Height: 6’ (183 cm)
- Weight: 197 lbs – 200 lbs
- Birthday: 7th September, 1989
- Occupation: Actor
- Retired/Active: Active
Jonathan Majors Workout Fundamentals
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Jonathan would begin each day with a three-mile run, followed by his boxing session, acting and choreography, and weights.
Training under former bodybuilder and actor Mark “Rhino” Smith, Jonathan performed a three-day weight training split twice per week. He was targeting two muscle groups each session, which was built around supersets.
This would reduce the training time and increase intensity, as there would be limited rest breaks.
He packed on 10 pounds for Creed III, another five to portray Kang in Ant-Man, and a further six for Magazine Dreams, where he would play a bodybuilder.
Jonathan Majors Workout Routine
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From what we can see from Jonathan’s workout fundamentals, he left nothing on the table for his preparation for Creed III.
Other than his back and abs day, the full details of Jonathan’s for Creed III workout routine isn’t clearly documented.
Supersets are highlighted. The exercises are performed back-to-back with no rest.
We have also included a sample of Jonathan’s boxing exercises and combined them into a program you can follow.
Jonathan Majors Creed III Weekly Schedule
|Boxing/Back & Abs||Boxing/Chest & Shoulders||Boxing/Legs & Arms||Boxing/Back & Abs||Boxing/Chest & Shoulders||Boxing/Legs & Arms||Rest|
Boxing Training (Duration 90 minutes)
|3 Mile Run||1||–||–|
|Jump Rope||1||20-30 mins||5 mins|
|Shadow Boxing||6||3 mins||60 secs|
|6 Rounds Technique||6||3 mins||60 secs|
|6 Rounds Sparring||6||3 mins||60 secs|
|Shadow Boxing With Weight||4||3 mins||60 secs|
Back & Abs (Duration 40-45 mins)
|Straight Arm Lat Pulldown||3||10||30-45 secs|
|Close Grip Pull Ups||3||10||45-60 secs|
|Leg Raises||3||10-12||30-45 secs|
|Oblique Knee Raises||3||8-10||30-45 secs|
|Single Arm Dumbbell Row||3||10||30-45 secs|
|Dumbbell Shrugs||3||12||30-45 secs|
Chest & Shoulders (Duration 40-45 mins)
|Dumbbell Chest Press||3||10-12||30-45 secs|
|Dumbbell Decline Press||3||10-12||30-45 secs|
|Incline Push-Ups||3||15||30-45 secs|
|Military Press||3||12||30-45 secs|
|Dumbbell Lateral Raises||3||12||30-45 secs|
|Dumbbell Front Raises||3||12||30-45 secs|
|Bent Over Dumbbell Flyes||3||12||30-45 secs|
Legs & Biceps (Duration 40-45 mins)
|Barbell Back Squat||3||10-12||30-45 secs|
|Barbell Walking Lunge||3||15||30-45 secs|
|Leg Extension||3||10-12||30-45 secs|
|Lying Leg Curl||3||15||30-45 secs|
|Leg Press||3||12||30-45 secs|
|Barbell Bicep Curl||3||12||30-45 secs|
|Reverse Grip Curl||3||12||30-45 secs|
|Barbell 21s||3||7,7,7||30-45 secs|
Jonathan Majors Dieting and Food Preferences
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Below is a list of Jonathan’s food preferences to give you the full picture of his daily eating.
|Meal 1||12 oz.Ground Turkey, 1 Cup Brown Rice, 1 Cup Green Beans|
|Meal 2||1x Scoop Protein Shake|
|Meal 3||6 oz Chicken Breast, 1 Cup Spinach, 1 Tbsp Olive Oil|
|Meal 4||1 Cup Greek Yogurt, 1 Cup Mixed Berries|
|Meal 5||8 oz Ground Bison, 20g Salted Butter, 1 Cup Asparagus|
|Meal 6||1x Scoop Protein Shake|
Jonathan Majors Diet Plan
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Now that we are clear on what Jonathan Majors eats to fuel his body, let’s make things a little more interesting with a Jonathan Majors Creed III-inspired diet plan.
This diet plan will again be structured around six meals per day. However, we will put a twist on the meals to make them more palatable, improving your chances of staying consistent.
- 1 Cup Oats, Almond Milk, Greek Yogurt, Cinnamon, Mixed Berries
- Scrambled Eggs
- 1x Scoop Protein Smoothie (Ice, Banana, Berries, Greek Yogurt)
- 2x Whole Wheat Lemon and Herb Baked Chicken Wraps
- Honey Soy and Garlic Baked Chicken
- Green Salad (Baby Spinach, Red Onion, Cherry Tomatoes, Avocado)
- 8 oz Korean Ground Beef Bowl (Minced Garlic, Topped Spring Onion and Sesame Seeds)
- Korean Beef Bowl Sauce (Brown Sugar, Soy Sauce, Sesame Oil, Ground Ginger, REd Pepper Flakes, Pepper,
- 1 Cup Brown Rice
- 1x Scoop Protein Shake
- Protein Yogurt
- 1 Cup Mixed Berries
For Jonathan to build lean muscle for his role as Dame, he would have needed to fine-tune his nutrition through calorie and macronutrient tracking.
This would give him the tools to control his nutrition on his way to leaning down to an impressive 5% body fat.
To do this, use our advanced calorie and macronutrient calculator.
Just punch in your age, gender, height, weight, and activity level to receive a precise calorie target to help you achieve that menacing, heavyweight boxer physique.
Jonathan Majors Supplement Preferences
While little is known about Jonathan’s exact supplement preferences, we have provided a range that we believe to be highly beneficial to this type of training.
|Whey Protein||Builds muscle and improves recovery|
|Pre-Workout||Increase energy and improve performance|
|Creatine||Replenishes energy and boosts performance|
Jonathan Majors physique is nothing short of incredible. His combination of genetics, grit, and dedication to long training regimens transformed his mind and body.
If you are considering trying the Jonathan Majors workout routine and diet plan, be sure to set a routine, follow a schedule, and track your nutrition. You’ll also want to stick with it for the long haul, as he did.
Stay on point and watch as you carve out your own lean, heavyweight physique.
So, are you thinking of trying Jonathan’s workout routine? Which part of his training interests you?
Let us know in the comments.
How many times a day did Jonathan Majors workout?
Jonathan Major trained three times per day, including a morning run, boxing session, and a choreography and weight session.
How did Jonathan Majors train?
Jonathan Majors trained like a boxer waking up early each day for a three-mile run before boxing training and resistance training.
How much does Jonathan Majors bench press?
Jonathan Majors’ max bench press is said to be around 340 lbs (154 kg).
How did they train for Creed 3?
Jonathan Majors trained three times per day, starting his day with a three-mile run, boxing session, and weight session.
What did Jonathan Majors weigh in Creed 3?
Jonathan Major weighs 202 pounds for his role as Dame in Creed III.
How tall is Jonathan Majors?
Jonathan Majors is 6’ (183 cm) tall.
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