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Workout and Diet Like Kang the Conqueror: Jonathan Majors

Jonathan Majors is a fitness and actor model featured in Fitness Magazines and Workout DVDs and has even been on the cover of Men’s Fitness Magazine.  This article is for you to learn the workout and diet plan of Majors, the star in movies like Creed III and Ant-Man and the Wasp: Quantumania. Before looking at that, let’s take a quick look at his biography.


Jonathan Majors Biography


Jonathan Majors is an American actor born in Lompoc, California September 7, 1989. At an early age, his father, who was in the air force, disappeared for 17 years, leaving him, his older sister, and his younger brother to be raised by their mother, a pastor. He later reconnected with his father and moved to Dallas as a family. 


Jonathan Majors also lived in Georgetown, Texas. They later moved to Cedar Hill, Texas, where he attended his high school at cedar hill high school before transferring to Duncanville High School, where he graduated in 2008.


 Like any teenager, Majors faced many challenges. He was once suspended from school for fighting, arrested for shoplifting, and lived in a car while doing two jobs to earn ends meet. 


After high school, Majors joined the University of North Carolina School of the Arts for a bachelor’s degree in arts and later joined Yale School of Drama, where he graduated with a Master of Fine Art (MFA) degree in 2016.


Jonathan Majors Career


While still at Yale school of drama, Majors landed his first on-screen role as an actor in the ABC miniseries, When We Rise series. In the series, Majors played real-life gay activist Ken Jones.  The same year, he featured in his first film, playing Corporal Henry Woodson in the revisionist Western Hostiles movie. 


Due to the success of the films, more roles came up the following year. In 2018 films, he appeared in the Out of Blue film and White Boy Rick, an American crime drama film.


Majors gained notoriety in 2019 after playing the lead role in The Last Black Man film in San Francisco, for which he was nominated for an Independent Spirit Award. Jonathan also featured in three other film releases the same year: Captive State, Jungleland, and Gully.


Majors became famous in 2020 thanks to his portrayal of Atticus Freeman in the HBO television series Lovecraft Country. He also starred in the Da 5 Bloods with Chadwick Boseman and Delroy Lindo. Besides starring in Creed III with Michael B. Jordan, Majors is featured in Ant-Man and the Wasp: Quantumania as the villain Kang. He has also been featured in the Marvel show Loki as He Who Remains. 



Jonathan Majors Training 


Major’s training involves intense preparation because he has significant roles to play in the film this year. Majors pays a lot of attention to his fitness and performs intense workouts to achieve that chisel and toned body you’ve seen. He has two gym sessions, one at 4:30 am and another at 7:00 am.


In the last years of working out, Jonathan Majors claims to have acquired 10 pounds of muscle for Creed III, five more for Kang, and six more for Magazine Dreams —a total of 21 pounds, while maintaining a body fat of less than 10%.


He also uses his workout as a way of self-expression. During a photo shoot with the men’s health crew, he said:


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,”

Jonathan Major Workouts and Workout Routines 


Majors workout plans include all exercises from cardio to strength training and core workouts.  He works out 60 to 90 minutes five days a week to get his lean physique. 


Following this workout routine can get you a rugged look like Jonathan Majors. The workout includes:


Stretching Workouts


Stretching is crucial before and after exercising. Major starts his day by doing 3 sets of all the stretching exercises to stretch all his muscles before doing other workouts. This helps to activate and prepare his muscles for intense workouts that follow. Stretching also helps prevent injuries. The exercises include:


  • Half kneeling hip flexor stretch– to engage the glute muscles that stretch the hip flexor.
  • Cross arm stretch– stretches pectoral & anterior deltoid muscles.
  • Windshield wiper— it loosens the lower back and makes blood flow smoothly in your body when working out.

Strength Training Workouts


Strength training exercises include both upper and lower-body workouts. 



Upper Body Exercises 


These exercises assist Jonathan in developing a strong core and upper body strength. They are also an essential aspect of Majors training since they aid in building the lats and challenge the core. They include:


  • Dumbbell bench press: 3 sets, 12 reps
  • Pull Ups and Chin ups: 4 sets, 12 reps
  • Overhead press: 10 reps, 3 sets 

Lower Body Workouts 


They include:


Forward Lunge: Jonathan performs forward lunge workouts to engage the core muscles effectively. Forward lunge also works the quads and hamstrings.  He does 3 sets of 8 reps with one minute rest.


Hip Thrusts: Hip thrusts primarily target the glutes and effectively aid in developing strength, stamina, and speed. Do 3 sets of 10 reps with 60-second rest.


The kettle goblet squats workout strengthens the glutes, quadriceps, and hamstrings. It also aids in engaging and conditioning other muscles throughout the body. Perform 3 sets of 10 reps with 1-minute rest.


Jonathan also had a workout specifically for his back.  Building your back can give you the appearance of having broader shoulders and a bulkier physique, which is precisely what Majors wanted for his Creed III character.


The exercises are listed in the table below.

Jonathan Majors Back Workouts


WorkoutsNumber of Reps and Sets
Straight arm lat pulldown3 sets, 10 reps.
Oblique knee raises3 sets, 8 reps.
Leg raises3 sets, 10 reps.
Close grip pull up3 sets of 8 to 12 reps.
One-arm dumbbell row3 sets, 12 reps per arm
Dumbbell shrugs3 sets, 12 rep


Jonathan Majors Diet Plan 


Since Jonathan Majors’ primary goal was building muscles, his nutrition was not as strict as you think. He focused on eating clean, nutritional, and healthy foods.


He focused on eating the following diet:




  • Bacon and eggs. 
  • Fresh fruit smoothie.
  • Stuffed omelette.
  • Griddlecakes 



  • A cup of brown rice 
  • Radicchio Salad with roasted fennel and shrimp 
  • A slice of chicken breast 



  • Almond flour chocolate chip cookies 
  • Sugar-free Keto cake pops
  • Keto Pancakes 



  • Broiled Lobster tail 
  • Turkey breast 
  • Salmon with grapefruit and lentil salad 
  • Bacon wrapped with asparagus


Besides the foods mentioned earlier, Majors also liked to eat dark green vegetables like asparagus and fish and keto snacks such as keto pancakes and bacon as his main diet.



The Jonathan Majors workout plan and diet are not for fun, but it’s a pretty intense strength and cardio training regime. It will challenge your body, but it can also help you get more comfortable by giving you a rugged-toned physique that people will admire. 


The workout is fast-paced and tailored to bring you results. If you stick with these workouts, you will be in the best shape of your life. Start today.




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