Build a body like Black Panther

Build a body like Black Panther

If you saw the Black Panther movie in 2018, you probably had a burning question in your mind:

 

“How do I get a body like the Black Panther and Erik?”

 

Today, you’ll learn what type of training and nutrition these guys had to build the amazing physiques we saw in the blockbuster.

 

Let’s begin with the villain, Erik Killmonger.

 

The Killmonger Diet and Training

 

Michael had to pack on some muscle mass for his role in Black Panther, so both his nutrition and training had to be modified for that goal.

 

The actor had to eat plenty of calories to gain 15-20 pounds for his role. He also bet on a well-balanced diet to get all three macronutrients in adequate amounts. To push down those thousands of calories, Jordan ate six times per day.

 

Of course, you don’t have to eat that much, but it’s helpful if your goal is quick weight and muscle gain.

 

And finally, Michael took advantage of carb cycling to make the most of his gym efforts. He reportedly ate the majority of his carbs after working out.

 

Now, let’s see his training. Michael B Jordan reportedly trained for six days per week and always finished his workouts with some high-intensity cardio such as sparring.

 

Day 1: Chest, Shoulders and Triceps

 

A standard protocol: three sets of roughly 12 reps on each exercise.

 

Incline Dumbbell Bench Press

Dumbbell Fly

Machine Shoulder Press

Lateral Raise

Dumbbell Shrug

Weights Dip

Skullcrusher

 

He also did 15 to 30 minutes of cardio intervals such as sparring at the end of each workout. 

 

Day 2: Legs and Core

 

Keeping up the same protocol: three sets of 12 reps on each exercise.

 

Barbell Squat

Leg Press

Leg Curl

Leg Extension

Standing Machine Calf Raise

Seated Calf Raise

Plank - 20 seconds

Decline Sit-Up

Hanging Leg Raise

 

To finish off, 15 to 30 minutes of cardio.

 

Day 3: Back and Biceps

 

Same protocol as before: 3 sets of 12 reps on each.

 

Lat Pulldown

T-Bar Row

Weighted Pull Up

Underhand Barbell Row

Hyperextension

Barbell Curl

Hammer Curl

 

And wrap it up with 15 to 30 minutes of cardio.

 

Day 4: Ab Work or Recovery

 

You can go either direction here. If you feel particularly tired, take the day off to recover. Alternatively, a bit of low-intensity cardio and a few sets of direct ab work will do great.

 

Day 5: Chest, Shoulders and Triceps

 

Again, keeping up a similar structure to the other workouts.

 

Seated Dumbbell Press

Bent-Over Reverse Fly

Dumbbell Bench Press

Push-Ups

Close Grip Push-ups

Rope Pressdown

 

Finish off with 15-20 minutes of cardio.

 

Day 6: Posterior Chain and Pulling Work

 

Aside from the deadlift where you should do fewer reps on each set (no more than 6-8), you can follow the standard protocol of 3x12.

 

Deadlift

Close Grip Lat Pulldown

Dumbbell Curl

Barbell Hip Thrust

Dumbbell Stiff Leg Deadlift

Standing Machine Calf Raises

Seated Calf Raises

 

Finish off with cardio.

 

Day 7: Abs or Off Day

 

Similarly to day four, see how you feel and make a choice. If you’re feeling particularly tired, take the day off to get back fresh for the new week.

 

Let’s take a look at Black Panther next.

 

Black Panther Training and Nutrition

 

Unlike Michael, the goal of Chadwick was to have an athletic rather than a very muscular body. He also focused on building plenty of functional strength and athleticism. His body had to scream, “Yeah, I can do some serious stunts and ninja moves.”

 

Now, unlike many who strive to get lean, Chadwick didn’t have to put that much effort into it. He’s a naturally lean person and didn’t have to change much in the way of nutrition to achieve his physique.

 

But, if your goal is leanness and you’re not naturally blessed with a shredded six-pack, you need to focus on caloric restriction and plenty of protein to get there.

 

Now, let’s take a look at the training Chadwick did to sculpt his amazing Black Panther physique. The actor reportedly trained three to five times per week and included a plethora of plyometrics and bodyweight work.

 

Boseman also put a premium on his warming up and always made sure to do some light jogging, push-ups, and air squats.

 

Day 1: Gymnastics + Core Training

 

His warm-up:

 

Stretching

800m jog

3×5 Pull-Ups

3×10 Air Squats

3×15 Push-Ups

 

His workout: Circuit 21-15-9

 

Round 1: Either 21 seconds on 21 reps for each:

 

21-second ring hold with legs straight (if possible)

21 inchworms

21-second wall plank hold

21 plank to push-ups

21-second reverse superman hold

21 lunges

 

Round 2: 15 seconds or 15 reps for each:

 

15-second ring hold with legs straight

15 inchworms

15-second wall plank hold

15 plank to push-ups

15-second reverse superman hold

15 lunges

 

Round 3: 9 seconds or 9 reps for each:

 

9-second ring hold with legs straight

9 inchworms

9-second wall plank hold

9 plank to push-ups

9-second reverse superman hold

9 lunges

 

Day 2: MMA, Boxing, Cardio

 

This weekly workout is a great way to achieve a lean physique because it burns a ton of calories but also trains your muscles and helps you maintain them as you lose fat.

 

The most important thing is to push yourself and ramp up the intensity.

 

Day 3: Gymnastics and Core

 

His warm-up:

 

Stretching

800m jog

3×5 Pull-Ups

3×10 Air Squats

3×15 Push-Ups

 

The workout:

 

Circuit (5 Rounds for Time):

400m run

25 Pushups

15 Pull-ups

10 Handstand Pushups

5 Burpees

 

Day 4: MMA, Boxing, and Cardio

 

Similar to day 2, intensity and pushing yourself is the name of the game. The actor reportedly did rowing, long-distance running, and cycling to help get extra lean and build an impressive physique.

 

Chadwick also did sprints, but you can substitute them for interval running, especially if you’re still a beginner.

 

Day 5: Gymnastics and Core

 

His warm-up:

 

Stretching

800m jog

3×5 Pull-Ups

3×10 Air Squats

3×15 Push-Ups

 

The workout (single round circuit):

 

70 Calorie Row, Run, or Bike

60 Box Jumps

50 Dips

40 Pushups

30 Pull-ups

20 Burpees

10 Pistol Squats (each leg)

 

Conclusion

 

Training and nutrition are critical for building an amazing body. Both Michael and Chadwick are great examples of what you can achieve with dedication and hard work. 

 

But, if you want to take full advantage of your efforts and genetic potential, you can’t discount the critical importance of proper supplementation. Check out FuegoSupps for high-quality supplements to take your game to the next level.

 


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