Hollywood loves a captivating physique alongside exceptional acting talent, and Jonathan Majors embodies this perfectly. Known for his roles in high-impact movies like Marvel’s Ant-Man and the Wasp: Quantumania, The Harder They Fall, and Creed III with Michael B. Jordan, Majors has become a prominent figure. In these roles, Majors showcased his impressive physique, particularly in Creed III, where he played a professional boxer. Majors also stars in Magazine Dreams, portraying a bodybuilder aiming for success.
Jonathan Majors: From Military Base to Hollywood Star
Born in Lompoc, California, on September 7, 1989, Jonathan Majors spent his early years on a military base. His father left the family for 17 years, leaving his mother, a pastor, to raise him and his siblings. During his teenage years, Majors faced challenges, including arrest for shoplifting and suspension from high school for fighting. He found solace in theater, which grounded him amidst his chaotic life. In 2016, he graduated from the Yale School of Drama with a Master of Fine Arts.
After graduation, Majors secured supporting roles and gained recognition in 2019 for his performance in The Last Black Man in San Francisco. He further solidified his fame in 2020 with his role as Atticus Freeman in the HBO series Lovecraft Country.
Building a Character Through Physical Transformation
Majors views physical preparation as a means of character development. He doesn't work out just to fulfill the responsibilities of his vocation as an actor, he is able to use his physical preparation as another venue for self-expression.
"Training and working out are very important to me," he said. "I try to challenge myself to get to a place to express things in the gym the same way that I do in my line of work."
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The Rigorous Training Behind the Physique
Majors' training is intense, tailored to deliver results. He focuses on intense workouts to achieve a toned body. While preparing for Creed III, Majors dedicated a year to training, working with Jason Best on his diet to gain 10 lbs while keeping his body fat under 10%. His training emphasized his back and core, incorporating full-body workouts and isometric training for overall development.
Jonathan Majors' Back-Building Workout
Majors' trainer, Mark "Rhino" Smith, guided him through a unique back and abs workout. This workout, performed five days a week with optional endurance work, includes regular sets, tri-sets, and supersets. Before major exercises, Majors warms up with 10-20 minutes of jogging to improve exercise performance.
Here's a breakdown of Jonathan Majors' back-building workout:
- Straight Arm Lat Pulldown: 3 sets of 10 reps. This exercise targets the outer lats, serratus, and abs.
- Tri-Set: 3 sets of 8-12 reps
- Close Grip Pullups: Targets the chest and bicep muscles as well as the core, back and arms.
- Leg Raises
- Oblique Knee Raise: Builds strength in the abs whilst improving your core stability.
- Superset: 3 sets of 12 reps per arm
- One-Arm Dumbbell Row: Targets muscles in the back, upper arms, shoulders and core.
- Dumbbell Shrugs: Builds strength in the trapezius and shoulder muscles and also help level out shoulder imbalances.
Smith encourages a slow, deliberate pace with maximum stretches and contractions during these exercises.
The Jonathan Majors Diet: Fueling the Machine
Outside of his workouts, Majors' diet is crucial for building his physique. To prepare for Magazine Dreams, he consumed 6,100 calories daily to gain lean muscle mass.
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"I’m 6 feet tall. I’m 202 pounds," Majors said. "In order to sustain that and to grow that you have to eat as much protein that you weigh. I ate 6,100 calories a day for about four months."
He focuses on clean, healthy foods with high protein content. His diet includes:
- Lean proteins: Chicken, turkey, bison, elk
- Complex carbs: Rice (his "dessert"), sweet potatoes, oatmeal
Majors told E! Entertainment that he ate “a lot of chicken and rice. A lot of turkey and rice. A lot of bison and rice.”
This combination of lean proteins and complex carbs allowed Majors to build muscle while minimizing fat gain. This standard bodybuilding meal plan let Majors build muscle but deflect fat. These standard bodybuilding meals let Majors build muscle but deflect fat.
Gaining and Shredding for Roles
During 18 months of training, Jonathan Majors gained five pounds to play Kang, 10 to play Dame, and six more to play Killian, totaling 21 pounds of muscle. He also reduced his body fat to as low as 5%.
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"When you see these guys, it’s like, Yeah, they’re f***ing fit. But if you look at it, there’s a story there," he told MH during his cover interview.
A Day in the Life of Jonathan Majors' Diet
While the 6,100-calorie diet is not recommended for sustained periods, it highlights the intensity of Majors' preparation. A typical day of eating might include multiple meals consisting of lean proteins and complex carbohydrates.
More Than Just a Physique
Jonathan Majors' dedication to his roles goes beyond physical appearance. He uses his body as a tool for storytelling. Majors is able to use his physical preparation as another venue for self-expression.
"Training and working out are very important to me. I try to challenge myself to get to a place to express things in the gym the same way that I do in my line of work," he told the MH crew during an intimate gym video shoot.
Conclusion
Jonathan Majors' transformation into a Hollywood powerhouse is a testament to his hard work, dedication, and disciplined approach to fitness and nutrition. His intense workout routines and high-calorie diet, combined with his commitment to character development, have made him a standout figure in the entertainment industry. Whether he's playing a supervillain, a boxer, or a bodybuilder, Majors' physical prowess enhances his performances and captivates audiences worldwide.