Jonathan Majors Workout Routine And Diet Plan

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?

I have the Jonathan Majors workout routine and diet plan. We’ll cover his training fundamentals, nutrition, and supplements to help you chisel out the body of an elite athlete.

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 Majors’ workout fundamentals for Creed III saw him step into a new way of training, combining boxing with his resistance training routine.

Jonathan would begin each day with a three-mile run, followed by his boxing session, acting and choreography, and weights.

Majors did this for an incredible 18 months, not only transforming his physique, but his mindset as he pushed through to portray an elite boxer. 

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. 

Over the course of this period, Majors was preparing for three films that would allow him to utilize this training routine and alter his physique for each role.

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.

This intense training routine would see Majors get down to an impressive 5% body fat, which is evident with his lean, cut abs and obliques.

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.

So, we have taken his training from a number of different sources and compiled the exercises into a complete workout. 

The workout program below is a six-day per week program, based on a three-day split routine twice per week. One day a week is designated for rest and recovery.

The program below is listed with a weekly schedule to help get you into a solid routine.

This is complete with exercises, sets, reps, and rest times to guide you through your Jonathan Majors workout routine.  

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

Mon	Tues	Wed	Thurs	Fri	Sat	Sun
Boxing/Back & Abs	Boxing/Chest & Shoulders	Boxing/Legs & Arms	Boxing/Back & Abs	Boxing/Chest & Shoulders	Boxing/Legs & Arms	Rest

Boxing Training (Duration 90 minutes)

Exercise	Sets	Reps	Rest
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
Push-Ups	4	25	60 secs
Sit-Ups	4	25	60 secs

Back & Abs (Duration 40-45 mins)

Exercise	Sets	Reps	Rest
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)

Exercise	Sets	Reps	Rest
Dumbbell Chest Press	3	10-12	30-45 secs
Push-Ups	3	15	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)

Exercise	Sets	Reps	Rest
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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Jonathan Majors dieting and food preferences prioritize lean sources of protein, complex carbohydrates, and greens spanning six meals.

This ensures that he has the fuel to perform his workouts and protein to build lean muscle and improve his recovery. 

Below is a list of Jonathan’s food preferences to give you the full picture of his daily eating.

Meal	Food
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.

Meal 1

• 1 Cup Oats, Almond Milk, Greek Yogurt, Cinnamon, Mixed Berries
• Scrambled Eggs

Meal 2

• 1x Scoop Protein Smoothie (Ice, Banana, Berries, Greek Yogurt)

Meal 3

• 2x Whole Wheat Lemon and Herb Baked Chicken Wraps
• Banana

Meal 4

• Honey Soy and Garlic Baked Chicken 
• Green Salad (Baby Spinach, Red Onion, Cherry Tomatoes, Avocado)

Meal 5

• 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   

Meal 6

• 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.

If you are considering trying Jonathan Major’s workout routine and diet plan, we strongly recommend you do the same.

This will ensure you have enough protein to build muscle and recover, carbs to fuel your intense boxing and weight sessions and fats to absorb vital nutrients. 

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

Jonathan Majors dieting and food preferences were incredibly strict for his 18 months of training for Creed III, as it was the key to carving out his elite boxing physique.

However, with all great workout routines comes a solid supplement stack to bridge those nutritional gaps and improve recovery.  

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.

Below is a list of our recommended supplements and its purpose to help improve your training and results. 

Supplement	Purpose
Whey Protein	Builds muscle and improves recovery
Pre-Workout	Increase energy and improve performance
Creatine	Replenishes energy and boosts performance

Final Thoughts

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. 

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