Whether he's slinging passes for the Dillon Panthers on Friday Night Lights or slinging fireballs as Johnny "The Human Torch" Storm in The Fantastic Four, Michael B. Jordan has always been a physical force onscreen.
But when our December 2015 cover man got his star turn in Creed, he absolutely attacked his training routine—and, in doing so, achieved the lean, powerful physique worthy of his character Adonis Johnson, Rocky Balboa's apprentice and the son of Apollo Creed.
And even if you're not Jordan's build, you can use a similar boxing routine to chisel powerhouse arms, get a ripped core, or simply improve your speed and cardiovascular fitness. Every sport has its physical demands, and boxing forces a fighter to develop power from the legs up—making for a great total-body workout.
This four-week, 12-workout routine is designed to build punching power help you sculpt an overall fighter's physique. And to make sure you don't get your ass kicked, we've also included advice to help you master all the essential punches every guy should know, and some tips for treating your battle scars.
Frequency: Plan on training three days per week (Workout IV, V, and VI, etc.), resting at least a day between each session. Each week the workouts will change. What follows are weeks two through four of the program.
How to Do It: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all the prescribed sets for one exercise before moving on to the next.
Weight: Unless otherwise noted, use the heaviest weight that allows you to complete all prescribed repetitions for a given set.