The Michael Jai White Workout Routine And Diet Plan



I’ve always been a fan of Michael Jai White, so when I heard he was going to star in the direct to DVD sequel Never Back Down 2: The Beatdown, I was pretty psyched. Yeah yeah I know, direct to DVD movies aren’t always the greatest, but I’m a big fan of cheesy action movies :).

And I must say, the man is in incredible shape for someone who’s almost in his mid forties. If you want an idea of how Michael looks, just watch Never Back Down 2. He’s shirtless for about 75% of the time. In my opinion, he’s in better shape than the majority of twenty year olds.

Michael Jai White workout

One of the reasons why Michael looks so good is because he has built a very respectable amount of muscle over his lifetime. The only way to build that same amount of muscle mass is to push yourself to the limit in the gym.

If you aren’t willing to push yourself then you should honestly just stop reading this article right now.

For the Michael Jai White workout, you’re mainly going to focus on building muscle. I’m not going to include any cardio in the following workout simply because if your goal is to gain muscle, then doing cardio to is simply going to zap your energy. It’s best to save the cardio for when you’re trying to lose fat.

This is the Michael Jai White workout

A sample 3 day per week workout plan to look like Michael Jai White

Please do the following workout on alternating days.

Day 1

  • Standing barbell press – 3 x 6 reps
  • Pull-ups (add weight if needed) – 3 x 8 reps
  • Dumbbell/barbell chest press – 2 x 6 reps
  • Bent over barbell row – 2 x 8 reps
  • Weighted cable ab crunch – 3 x 13 reps

Day 2 (alternate back squat with deadlift every week)

  • Back Squat – 3 x 5 reps
  • Step ups – 2 x 8 reps per leg
  • Weighted back extension  - 3 x 8 reps
  • Reverse dumbbell lunges – 2 x 8 reps per leg
  • Standing calf raise – 3 x 13 reps

Day 3

  • Incline dumbbell press – 3 x6 reps
  • 1 arm dumbbell row – 3 x 6 reps
  • Parallel bar dips(add weight if needed) – 2 x 8 reps
  • Chin ups (bodyweight only) – 2 x failure
  • Weighted cable ab crunch – 3 x 13 reps

The principles of this workout routine are based on Jason Ferruggia’s Muscle Gaining Secrets, one of the best selling muscle gaining books on the market. If you’re interested in a full blown muscle building program, I highly recommend it.

Michael Jai White diet

Although Michael has never stated his exact diet plan, it’s pretty much the same thing for anyone looking to pack on muscle. There are only a few rules you must follow if you want to eat to gain muscle:

1) Eat 1 gram of protein per pound of bodyweight. So if you’re 160 pounds, try to hit 160 grams of protein per day. This is crucial since protein is the building block of muscle. I don’t really care for the type of protein you eat, but just make sure you hit the required amount.

2) As for calories, multiply your bodyweight by 14-16 and add 500 calories to that in order to determine the number of calories you need to eat each day.

3) As for supplements, I would just stick with the basics: a protein powder, a multiviatimin ,and an omega 3 supplement.

Let me know if you have any question about the Michael Jai White workout or diet below.


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