Michael Jai White Workout Routine

Michael jai white trianing

I’ve always liked Michael Jai White. The dude’s super talented but lately hasn’t been getting A-list roles. But I am enjoying the shit out of him as Bronze Tiger on Arrow now.

And if you’ve noticed White in movies lately like Never Back Down 2, you’ve probably noticed how jacked he was.

For a guy in his mid-forties, Michael Jai White still has an incredibly lean and muscular body.

So how does he pull it off? I don’t have Michael Jai White’s exact workout routine, but from what I can tell the man is also an avid martial artist so part of his physique can be attributed to his training.

But if you’re looking for this best way to build a super muscular body like Michael Jai White, then all you really need to do is focus on lifting some heavy ass weights and focus on getting stronger over time. That’s the best way to pack on muscle fast and efficiently.

For example, you could do the following workout routine below.

Michael Jai White Workout – A sample routine for you to follow

This routine is more suited for beginners, so keep that in mind. Also do this routine on alternating days. So do Day 1 on Monday, Day 2 on Wednesday, and Day 3 on Friday.

Day 1

  • Standing dumbbell press: 3 x 6 reps
  • Pull-ups (add weight if needed): 3 x 8 reps
  • Dumbbell/barbell press: 2 x 6 reps
  • Barbell row: 2 x 8 reps
  • Weighted cable ab crunch: 3 x 13-15 reps

Day 2 (alternate back squat with deadlift every week)

  • Back Squat/deadlift: 3 x 5 reps
  • Dumbbell step ups: 2 x 8 reps per leg
  • Weighted back extension: 3 x 8-10 reps
  • Walking dumbbell lunges: 2 x 8-10 reps per leg
  • Standing calf raise: 3 x 13-20 reps

Day 3

  • Incline dumbbell press: 3 x6 reps
  • 1-arm dumbbell row: 3 x 6 reps
  • Dips(add weight if needed): 3 x 8 reps
  • Pull-ups (bodyweight only): 3 x failure
  • Weighted cable ab crunch: 3 x 13-15 reps

43 thoughts on “Michael Jai White Workout Routine”

  1. Is this the real workout of Michael ? I mean he just doing only these exercises ? I am saying that because he has huge arms and the program doesn’t have exercises for arms !

  2. Hai sir good evening my name is HARIKRISHNA from India. Sir my hight 5:10feet please gym workout schedule plan and diet chart Thank you sir

  3. Hi man you’re my star my roll model ….and I’m look up to you man I work hard every single day to get fit as you ….keep it up I love your work even more when to come to acting bra …you motivated me …

  4. Another guy I have the utmost respect for and to be honest, he is very underrated here in the US.It would be great to see him and Michael B. Jordan do something, even though they are over 20 years apart agewise.

  5. don’t need arms in here cause most of them work secondary muscles groups and even if arms was in here your biceps would tire way before the workout is finished, and as for wanting his routine he probably does a 6 day split working two muscle groups.

  6. HI MR CASE WALKER YOU MOTIVATED MI VERY MUCH CAUSE AM PLANNING TO HAVE YOUR BODY LYK NOW YOU ARE MI BIGGEST FAN YOU UPLIFT MI SOUL AND I FEEL SO CRARAZZY ESSPECIALLY WHEN I SAW YOUR MOVIE NEVER BACK DOWN

  7. I was a TV Martial Arts super event in Atlantic City NJ this past weekend.
    Michael J. White was there and I had a brief conversation with Shihan White about training.
    He said that for a good weekly workout, 2 full body sessions, 2 Martial Arts practices, 1 cardio/sprint and 1 good stretch with 1 full day of rest should be sufficient for a non competitive athlete to stay in shape and have a nice physique.

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