Michael Jai’s Workout Routine & Diet Plan

Talented Actor, Mixed Martial Artist & Jacked Like Bodybuilder Who Has Worked in Popular Movies Like Never Back Down 2

New York based Michael Jai is a movie star and mixed martial artist who’s popular for his jacked physique like a bodybuilder apart from his acting career. He’s one of the first African American who portrayed a major comic book superhero in a major motion movie. In addition, he’s a martial artist who knows about nine different styles like Taekwondo, Tang Soo Do, Wushu, and Jiu Jitsu and moves with a specific focus on Kyokushin Karate. Similarly, if you’re impressed by his physique and wondering about Michael Jai’s workout routine or diet plan, then you aren’t the first one.

michael jai workout routine

Nonetheless, we have yet to determine the exact workout routine of Michael Jai, but looking at his interest, such as being an avid martial artist, workout and physical fitness has been attributed majorly to his life. And based on that, we’ve one of his workout routines of him.

Workout Principles of Michael Jai

In the interview with Muscle and Performance, Michael Jai has given some glimpse of how he trains himself and break downs his workout routine. For instance, he likes to workout 3 to 6 days a week.

Michael Jai’s Workout Routine

Below is a three-day workout routine of Michael Jai that includes 8 different workouts with 15 to 20 reps. Similarly, he likes following the push, pull, and leg routine. It means he’s training three to six days per week by going through the same workout twice a week and having one day off. Here below is one such Michael Jai’s workout routine:

Day 1 – Chest, Shoulders & Triceps

Exercise Sets Reps
Rope Jumping 10 Min
Push – Ups 3 20
DB Bench Press 4 15, 10, 8, 5
DB Shoulder Press 4 15, 10, 8, 5
DB Triceps Overhead Extensions 3 12
DB Chest Flys 3 12
DB Front Lateral Raises 3 12
Dips 3 25

Day 2 – Back & Biceps

Exercise Sets Reps
Rope Jumping 10 Min
Chin – Ups 3 10
BB Deadlift 4 15, 10, 8, 5
Preacher Curls 4 15, 10, 8, 5
Cable Rowing 3 12
Hammer Curls W/ Cable 3 12
Lat Pulldowns 3 12
DB Rowing 3 12

Day 3 – Legs

Exercise Sets Reps
Rope Jumping 10
Air Squats 3 20
BB Back Squats 4 15, 10, 8, 5
Leg Press 4 15, 10, 8, 5
Leg Curls 3 12
Leg Extensions 3 12
Lunges (Weighted) 3 12
Glute Pushdowns 3 12

Michael Jai’s Diet Plan

Michael Jai has been in many action movies, such as the popular one Tyson showed in 1995 on HBO, where he played the role of Mike Tyson. Hence, it is no doubt that he takes care of his physique, and the diet is paramount. Similarly, he focuses on getting his BCAAs supplements, and along with the below-mentioned diet, and also goes for protein shakes.


Meal 1:

  • Protein Shake
  • Eggs
  • Plain Yoghurt
  • Multivitamins

Meal 2:

  • Fruit
  • Nuts

Meal 3:

  • Chicken Breast
  • Green Salad
  • Sweet Potato

Meal 4:

  • Tuna
  • Rice
  • Protein Shake
  • Asparagus


      Our Closing Thoughts on Michael Jai’s Workout Routine

      Michael Jai White is a famous martial artist and actor known for his roles in movies like Spawn and Black Dynamite. Michael follows a rigorous workout routine and diet plan to maintain his chiseled physique.

      Michael focuses on high-intensity interval training (HIIT) and weight training. Further, he likes doing cardio exercises such as running, jumping rope, and cycling to increase his endurance. And his weight training routine includes squats, deadlifts, bench presses, and shoulder presses. Michael also incorporates martial arts training into his workout regimen, including boxing, Muay Thai, and Jiu-Jitsu.

      In terms of his diet plan, Michael follows a low-carbohydrate, high-protein diet. He avoids processed foods and sugar and opts for lean meats, vegetables, and fruits. He also drinks plenty of water to stay hydrated.

      Michael Jai’s workout routine and diet plan aren’t easy to follow, especially for beginners, but it has helped him maintain his impressive physique and stay in top physical condition. If you’re an experienced lifter, you can go with it or try other workout routines mentioned in the SPCFiTZ blog. Good luck!

      satinder chowdhry

      Satinder Chowdhry

      Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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