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

Rope Jumping10 Min
Push – Ups320
DB Bench Press415, 10, 8, 5
DB Shoulder Press415, 10, 8, 5
DB Triceps Overhead Extensions312
DB Chest Flys312
DB Front Lateral Raises312

Day 2 – Back & Biceps

Rope Jumping10 Min
Chin – Ups310
BB Deadlift415, 10, 8, 5
Preacher Curls415, 10, 8, 5
Cable Rowing312
Hammer Curls W/ Cable312
Lat Pulldowns312
DB Rowing312

Day 3 – Legs

Rope Jumping10
Air Squats320
BB Back Squats415, 10, 8, 5
Leg Press415, 10, 8, 5
Leg Curls312
Leg Extensions312
Lunges (Weighted)312
Glute Pushdowns312

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 Avatar

Satinder Chowdhry