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. Hello,you have a wonder family i have been a fan seen bone and bones all your movies am buying great actor i love your work never a dull moment.

    • you’re still super young, still going through puberty so you’re naturally going to continue gaining weight and even possibly get taller. Don’t worry too much man, you’re crazy young.

    • Just focus on eating lots of good food and get into doing calisthenics. Weight training may stunt your growth at your age but you can still do push ups, dips, pull ups, etc. Do your best. Even if you can only do one push up, one pull up, do it, and do it again until you can do 2. This will test the strength of your will power.

  2. I have reached my limt of growing naturally ( without supplements) what products will help me gain muscle as I already eat 6times a day?

    • how do you know you have reached your limit? How long have you trained? How old are you? What is your height/weight?

  3. Hello, I am 17, 5 feet 9 1/4 inches (checked a little while back so it updated most likely) and i am a pretty big guy. Anyway, i am starting to work out. I recently lost weight ( 275 pounds to 230 pounds! ), but i didn’t exercise. I just kept eating( o ate five to six time a day including snacks) So now i want to start exercising. Anything you recommend for someone one who is starting? Would this be ideal for a beginner?
    Any advice on food intake and such?

  4. Hey i just came across this workout routine right now.. i have a movie role in a months time, do you think it would help me gain mass? and what diet routine must i follow..

  5. Hello Keith,

    I’m 36 and severely overweight(300 lbs) for my height 5 8, what kind of routine would you recommend for weight loss and getting buff.

    • in your case you need to focus on weight loss and your diet. Really any for of exercise at this point would help. Start slow and work your way up.

  6. hey, I am 14 years of age and I exercise about 3/4 times a week at a public gym, I want to start weight training but I’m worried it will affect my growth?

  7. Hey man,thank you for sharing this,i want to make 1 question,can i use this tab permanently or i have to change after?

  8. Hey Keith,

    I’m 40 years old and I have a problem with endurance what exercise should I focus on to build my endurance? I have somewhat a belly and luv handle and I really don’t know where to start at I workout at least 3times a week an nothing seem to change so if you can Keith can you recommend anything.

    • If you want straight up endurance, then cardio like running or biking is good. You can also follow the workout in the article.

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