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Michael Jai White Workout Routine




Michael Jai White's Workout Routine & Diet

Michael Jai White is an incredibly talented actor, and mixed martial artist, but lately hasn’t been getting A-list roles.

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

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.

Within this article, we’ll discuss Michael Jai White’s workout routine, diet, and supplements:


Current Stats 

Height: 6’1

Weight: 215-235 lbs

Age: 51 years old 

Birthday: 10th of November, 1967

Birthplace: Brooklyn, New York

Accolades: Black Reel Awards, Nominated, 2013 


Workout Principles

In the same interview with Muscle and Performance, Michael Jai White gives some great rundowns on how he trains and breaks down his workout routine.

White loves to work out 3-6 days a week, and for that reason, we’ll show you what workout routines he has for 3 days. 


Michael Jai White’s Workout Routine 

For this program, we’re going to have 3 training days: Push, Pull, and Legs.

White means that you can be training 3-6 days per week because you can go through the program twice per week with one off day, once and take some activity days, or mix it up how you’d prefer.

Here is Michael Jai White’s workout routine: 


Day 1: Chest, Shoulders, Triceps

Within this routine, White performs 8 exercises, for varying sets and rep ranges.

Here’s Michael Jai White’s chest, shoulders, and triceps routine: 

1. Jump Rope (10 minutes)

2. Push ups (3 sets, 20 reps)

3. Dumbbell Bench Press (4 sets, 15, 10, 8, and 5 reps)

4. Dumbbell Shoulder Press (4 sets, 15, 10, 8, and 5 reps)

5. Dumbbell Tricep Overhead Extension (3 sets, 12 reps)

6. Dumbbell Chest Flys (3 sets, 12 reps)

7. Shoulder Front Raises (3 sets, 12 reps)

8. Dips (3 sets, 25 reps)


Day 2: Back and Biceps

On Tuesday, Michael targets his back and biceps. There are 8 different exercises within White’s back and biceps routine.

Here’s Michael Jai White’s back and biceps routine: 

1. Jump Rope (10 minutes)

2. Chin ups (3 sets, 10 reps)

3. Deadlift (4 sets, 15, 10, 8, and 5 reps)

4. Preacher Curls (4 sets, 15, 10, 8, and 5 reps)

5. Cable Rows (3 sets, 12 reps)

6. Cable Hammer Curls (3 sets, 12 reps)

7. Lateral Pulldowns (3 sets, 12 reps)

8. Dumbbell Rows (3 sets, 12 reps)


Day 3: Legs

On Wednesday, White performs a leg routine, focusing major 8 exercises. Every set is normally around 12 reps.

Here’s Michael Jai White’s leg workout: 

1. Jump Rope (10 minutes)

2. Air Squats (3 sets, 20 reps)

3. Back Squat (4 sets, 15, 10, 8, and 5 reps)

4. Leg Press (4 sets, 15, 10, 8, and 5 reps)

5. Hamstring Curls (3 sets, 12 reps)

6. Quad Extensions (3 sets, 12 reps)

7. Weighted Lunges (3 sets, 12 reps)

8. Glute Pushdowns (3 sets, 12 reps)


Michael Jai White’s Diet 

Michael Jai White has been in many action movies throughout his career, he has to eat a particular way to support his body and physique. For one he uses a variety of supplements throughout the day. 

White focuses on getting his branched-chain amino acid supplements in, usually taking it in water throughout the day. Along with that, he drinks two protein shakes each. and every day.

However, he does eat “real” food, obviously, preferring to get most of his vitamins through diet rather than supplements. 

Here is Michael Jai White’s diet: 

Meal 1: 

  • Protein Shake
  • Eggs
  • Plain Yoghurt
  • Multivitamin

Meal 2: 

  • Fruit
  • Nuts

Meal 3: 

  • Chicken Breast
  • Sweet Potato
  • Green Salad

Meal 4: 

  • Tuna 
  • Rice 
  • Asparagus
  • Protein Shake



Michael Jai White uses the following supplements to help fuel his gains: 

  • Multivitamin
  • Amino Acid



The Michael Jai White workout ensures his body never gets used to anyone routine by repeatedly switching the focus of his training.

As well as working on different portions of his body during each session.

What do you think about Michael Jai White’s workout routine and diet? Leave a comment below. 

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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