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ADONIS CREED INSPIRED WORKOUT:

SHRED FAT LIKE A CONTENDER
Train like Rocky Balboa’s protege, Adonis Main Goal: Lose Fat Equipment: Barbell, Bodyweight,
Creed, with this workout program that mixes
Training Level: Advanced Cables, Dumbbells, Machines
weight training & cardio for a balanced muscle
building approach. Program Duration: 8 Weeks Targert Gender: Male
Days Per Week: 6 Days Author: Josh England
Link to Workout: https://www.muscleandstrength.com/
workouts/creed-workout-program
Time Per Workout: 75-90 Mins

Creed Workout Day 1: Pull Strength Workout

Exercise Sets Reps
Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping.

1. Deadlift 4 3-5

2. Bent Over Row 4 5

3. Weighted Chin Up 3 6

4. Dumbbell Row 3 8

5. Face Pull 3 12

6. Barbell Curl 4 10
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 2: Push Strength Workout

Exercise Sets Reps
Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping.

1. Bench Press 4 3-5

2. Seated Military Press 4 5

3. Weighted Dips 3 6

4. Pec Dec Fly 3 12

5. Lateral Raise 3 12

6. Tricep Rope Extension 4 12

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 3: Legs Strength Workout

Exercise Sets Reps
Warm Up: Stretch, SMR, Perform 5 - 10 Mins of Jump Roping.

1. Barbell Squat 4 3-5

2. Dumbbell Stiff Leg Deadlift 4 5

3. Leg Press 3 6

4. Hip Thrust 3 8

5. Leg Extension 3 12

6. Standing Calf Raise 4 15

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 4: Push Muscle Building

Exercise Sets Reps
Warm Up: Stretch, SMR, Jog 1- 2 Miles.

1. Standing Dumbbell Shoulder Press 4 8

2. Push Ups 4 12

3. Cable Lateral Raise 3 15

4. Dumbbell Incline Bench Press 3 15

5. Triceps Dips 3 15

6. Skullcrushers 3 12
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 5: Legs Muscle Building

Exercise Sets Reps
Warm Up: Stretch, SMR, Jog 1- 2 Miles.

1. Front Squat 4 8

2. Trap Bar Deadlift 4 12

3. Dumbbell Lunge 3 12 Each

4. Hyperextensions (Glute) 3 15

5. Leg Curl 3 12

6. Seated Calf Raise 3 20

Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 6: Pull Muscle Building

Exercise Sets Reps
Warm Up: Stretch, SMR, Jog 1- 2 Miles.

1. Pull Ups 3 12

2. Inverted Rows 3 15

3. Seated Cable Row 3 12

4. Lat Pull Down 3 12

5. Dumbbell Curl 3 15

6. Preacher Curl 3 12
Cardio: Perform cardio intervals for 15-45 minutes. If you’re trying to go the true Creed route, do some
heavy bag intervals, speed bag intervals, or sparring.

Creed Workout Day 7: Rest and Recovery Day

Exercise
Take this day off from the gym and training. If you feel like working out, perform some very low
intensity cardio or perform the Creed ab workout routine.

Rest and recovery is very important to building muscle and getting lean. Take this day to re-
group. Prepare your meals for the following week. And spend some time with your friends and
family.

Creed Ab Workout Routine

Exercise Sets Reps
Perform the following ab circuit every other day while performing the Creed inspired workout
program. It can be done separate from the workout or immediately after your workout or
cardio session.
Plank 4 30 Secs

Ab Crunch 4 15

Scissor Kicks 4 12 Each

Bicycle 4 15 Each

Lying Leg Raise 4 12

Sit Up 4 15

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