Michael Jai White Workout Routine

If you are looking for an inspirational story of grit and determination, then you need to look no further than actor and martial artist Michael Jai White. As one of the most accomplished martial artists in Hollywood, White has a black belt in seven different disciplines, making him an expert at fitness and fighting.

His highly impressive body of work speaks volumes as to why he is so successful in the business – from his roles in cult classics like Spawn to more recent hits like Arrow – and his amazing workout routine is just one part of it. In this blog post, we will be taking a look at the intense Michael Jai White workout routine.

Get In Shape At Home

At first glance, it might seem like Michael follows a fairly simple exercise program—but don’t be fooled! His workouts are intense and highly varied, combining elements from all seven of the disciplines he holds black belts in. 


Get Fit Like Michael Jai White With This Comprehensive Workout Routine 

By breaking down his exercise plan into three simple body parts, you can easily make it a part of your weekly schedule. Read on to find out more! 

Day 1 – Chest/Shoulders/Triceps 

On day one of the Michael Jai White workout routines, you will be focusing on your chest, shoulders, and triceps. Warm up with 10 minutes of light cardio like jogging or jumping jacks. After that, get started with your sets! 

  • Bench presses–3 sets of 8-10 reps
  • Incline dumbbell presses–3 sets of 8-10 reps 
  • Flyes–3 sets of 8-10 reps 
  • Shoulder press–3 sets of 8-10 reps 
  • Upright rows–3 sets of 10-12 reps 
  • Lateral raises–3 sets of 10-12 reps 
  • Reverse flyes–3 sets of 12-15 reps 
  • Cable tricep extensions–4 sets of 8-12 reps  

Day 2 – Back/Biceps  

Next up is day two when you will be focusing on the back and biceps. Again, start with some light cardio for 10 minutes before getting into the nitty-gritty details. Here’s what to expect:

  • Barbell rows – 4 sets of 8-10 reps     
  • Cable rows – 4 sets of 8-10 reps
  • Pull-ups (or lat pulldowns) – 3 sets to failure
  • Dumbbell curls– 4 sets of 8-10 reps
  • Hammer curls– 4setsof8–10reps
  • Preacher curls–4setsof8–10reps

Day3 – Legs/Abs

Last but certainly not least is day three which focuses on legs and abs. Before beginning any exercises warm up with some light stretching or foam rolling to prevent any injuries during your workout. Once ready here’s what to include in your routine:    

  • Squats–4setsof8–12reps
  • Legpress–4setsof8–12reps
  • Leg extensions–3setsof12–15reps
  • Glute bridges (with weights)–3setsof15–20reps
  • Reverse crunches (on a bench) – 5setsx15reps
  • Hanging leg raises -5setsx15reps


Michael Jai White’s Active Days and Recovery Routine 

 His active days consist of intense training and recovery periods, which his fans have been eager to learn more about. Let’s take a closer look at Michael Jai White’s active days and recovery routine. 

Active Days

A typical active day for Michael Jai White is packed with physical activities that push him to the limits and help him stay in top shape. He starts off by doing intense jump rope sessions for 20-30 minutes, followed by some running drills or sprints.

Then he moves onto his martial arts training which includes karate, kickboxing, Muay Thai, and jiu-jitsu classes. After this he does some light weightlifting before finishing things off with an intense cardio session such as swimming or biking. 

Recovery Routine

After an intense day of physical activity, Michael Jai White makes sure to give himself enough time for recovery. His recovery routine includes stretching exercises such as yoga or pilates; foam rolling; deep tissue massages; hydrotherapy sessions; eating healthy meals with plenty of protein; and getting enough sleep (8-10 hours). He also likes to add some fun into the mix by going hiking or taking part in track and field events. 

Michael Jai White Workout routine

Michael Jai White and His Supplement Routine 


Creatine is one of the most popular supplements used by athletes and bodybuilders to increase their overall muscle mass. It works by providing extra energy to muscles so that they can work harder for longer periods of time. Michael Jai White uses creatine to help build up muscle mass quickly as part of his workout routine. 


Branched-chain amino acids (BCAAs) are essential for building muscle mass as well as maintaining good health. These amino acids are not produced naturally in the body, so they must be obtained from food or supplements.

BCAAs are often used by athletes to improve performance during workouts and competitions while also preventing fatigue caused by intense physical activity.

Since Michael Jai White is an active athlete, he includes BCAAs in his supplement routine to ensure he has enough energy for his training sessions. 

Protein Powder 

Protein powder is a popular supplement among bodybuilders because it helps build muscle mass quickly and efficiently. It also helps repair muscles after workouts which aids in recovery time.

Protein powder is especially important for actors like Michael Jai White who have rigorous shooting schedules that require them to stay in shape at all times. Taking protein powder daily, it ensures that he has enough energy for filming without having to take breaks due to fatigue or lack of energy.  

What Diet Does Actor Michael Jai White Follow? 

When it comes to diets, Michael Jai White isn’t one to mess around — he follows a strict regimen that is tailored specifically to his needs and fitness goals.

His diet consists of:

  • lean proteins like chicken, fish, eggs, and lean beef
  • fresh vegetables such as spinach, broccoli, bell peppers and zucchini
  •  complex carbohydrates like brown rice and oatmeal
  • healthy fats like nuts, seeds and avocados
  • and plenty of water.

He limits the amount of processed foods he eats and avoids sugary snacks or sodas. 

Another important part of his plan is portion control. Eating smaller meals throughout the day helps to keep his energy levels up while preventing overeating. He also makes sure to get enough sleep each night — about 8 hours — which helps him stay focused during the day. 

Michael Jai White Workout Routine

What He Eats


For breakfast, Michael Jai White starts his day with oatmeal. He likes to top it off with some nuts and berries for an extra boost of nutrition. He also drinks black coffee to give himself an energy boost before heading out for his morning workout routine. 


For lunch, Michael Jai White opts for lean proteins like grilled chicken or fish and steamed vegetables like broccoli and spinach. He also enjoys adding quinoa or brown rice as a side dish for added carbohydrates. To drink, he usually opts for water or green tea. 


For dinner, Michael Jai White typically turns to plant-based proteins like lentils or beans for sustenance. He also likes to add roasted root vegetables like sweet potatoes or squash as well as sautéed leafy greens like kale or chard for extra fiber and vitamins. To drink, he opts for water or herbal teas such as chamomile or peppermint tea before bedtime. 

Wrapping up

Michael Jai White’s workout routine is impressive, to say the least. He has an intense training program that mixes strength and endurance exercises in order to build lean muscle mass and increase his overall physical fitness. His regimen includes push-ups, pull-ups, squats, leg raises, running and boxing. He also eats a clean diet of healthy proteins and plant-based foods. He emphasizes the importance of rest days and stretching in order to maintain good form during workouts.

By following Michael Jai White’s workout regime, it is possible to produce incredible results in terms of physical fitness and health. Not only can his routine help you become stronger and more toned, but it will also enable you to burn fat and increase your overall stamina so that you feel great all day long. Furthermore, Michael Jai White proves that his workout routine does not have to be complicated or time consuming—it just takes commitment for it to work! All in all, if you’re looking for a way to get fit as quickly as possible while still remaining safe and healthy, then Michael Jai White’s workout routine may be perfect for you!

4.2/5 - (6 votes)


Robert Carter
Robert Carter
Robert is a passionate sports fan and writer who covers the latest news and events in the world of sports. He has been a regular contributor to ballercircuit.com, where he shares his insights and analysis on the latest developments in the world of sports.

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