The Hugh Jackman Wolverine Workout

Hugh Jackman Workout

To get as built and ripped as Hugh, you need a few simple rules you can follow.

Hugh Jackman who plays Wolverine had to workout pretty hard to get into shape for The Wolverine movie, at 44 most men are slowing down, but Hugh obtained this impressive physiqu with a strict diet and punishing exercise regime put together by top nutritionist, personal trainer and ex-MMA fighter David Kingsbury.

When Kingsbury started working with Hugh he was already in pretty good shape from the ‘Les Miserables’ movie albeit a bit smaller than usual, but was very lean so had a good base to work with but Jackman was aiming for bigger and leaner body this time around.

The Approach

David Kingsbury took the approach with Hugh to perform low-rep (1 – 5) but maximum weight and then high-rep but low weight on other training days, he would also go through different stages of bulking then cutting using various methods like extra cardio and careful calorie counting.

To get the right lean cut for his body Hugh ate the carb part of the diet on training days and a low-carb diet on none-training days.

A Typical Set Of Meals Used During The Day

wolverine hugh jackman workout

Eating a good diet is one of the key elements to getting the great body you want.

Meal 1= Eggs and oatmeal.

Meal 2= Steak, sweet potato and broccoli.

Meal 3= Chicken, brown rice and spinach.

Meal 4= Fish, avocado and broccoli.

Supplements?

Some animal pump was used pre-workout, creatine when bulking,  5- 10g of Animal Nitro BCAA’S pre- and post- workout and universal L-carnitine when cutting to help metabolize fatty acids.

How To Work This Program

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Be sure to keep your numbers recorded for this workout to make your life easier when deciding how much weight to use, this program is split into 4-week programs, the max reps are changed each week. The first 3 weeks should have the weight increased each week, the fourth week, the weight is reduced to allow the max 10 reps.

Your working 1 rep max should be 95% of your 1 rep max.

So, now the main important info is out of the way let’s take a look at the actual workout itself:

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The Wolverine Workout

Week 1

The 1-rep max details you need for barbell bench, weighted pull-up, back squat and deadlift are:

5 reps max. set 1 = 60%, set 2 = 65%, sets 3 and 4 = 75%.

Day 1

For your warm-up you will need to perform a dynamic stretch and a foam roll.

The below should be performed as follows, first 5 reps 60% of w1rm (working 1-rep max), next 5 reps 65% and final two sets of 5 reps at 75%:

Dumbbell Shoulder Press: 4 sets of 10 reps with 1 min rest.

Behind The Neck Press: 4 sets of 10 reps with 1 min rest.

Cuban Press: 3 sets of 10 reps with 30 seconds rest.

Superset:

Tricep Dips: 3 sets of 10 reps with 15 secs rest.

Tricep Push-Downs: 3 sets of 12 reps with 60 seconds rest.

Shoulder Circuit, 4 Rounds:

Lateral Raise: 8 reps.

Front Raise: 8 reps.

Rear Flyes: 8 reps.

Overhead Press: 8 reps, rest for 60 seconds.

Day 2

Start your workout with a dynamic stretch and a foam roll.

Now perform the barbell back squat, 4 sets of 5 reps with 2.5 mins rest.

Perform as follows: 5 reps at 60% w1rm, next 5 reps at 65% and 2 sets of 5 reps at 75%.

Front Squat: 4 sets of 10 reps with 1 min rest.

Single-Leg Press: 4 sets of 10 reps per side with 1 min rest.

Superset:

Calf Raise: 4 sets of 12 reps with 1 min rest.

Hanging Leg Raise: 4 sets of 12 reps with 1 min rest.

Finish with:

Ab Wheel Roll-Outs: 4 sets of 10 reps with 1 min rest.

Finish today’s workout with flexibility work on foam roll and static stretching.

hugh jackman wolverine workout

Although hard at first, the workout does get easier as time goes on, and works wonders too.

Day 3

Start warming up with dynamic stretches and foam roll.

Now perform Weighted Pull-Ups: 4 sets of 5 reps with 2.5 mins rest.

Perform as follows: 5 reps at 60% w1rm, next 5 reps at 65% and 2 sets of 5 reps at 75%.

Dumbbell Single-Arm Row: 4 sets of 12 reps with 1 min rest.

Bodyweight Row: 4 sets of 10 reps with 1 min rest.

Incline Dumbbell Curl: 4 sets of 10 reps with 1 min rest.

Biceps Circuit = 4 Rounds:

Zoftman Curl: 8 reps.

Cross Body Curl: 8 reps.

Pronated Curl: 8 reps and then rest for 60 seconds.

Work on your flexibility with static stretching and foam roll.

Day 4

Do the usual warm-up of a dynamic stretch and foam roll.

Incline Dumbbell Press: 4 dropsets of 6+6 reps, 2.5 mins rest.

Incline Drop Dumbbell Bench Press: 4 sets of 6+6+6 reps with 1 min rest.

start on a steep incline for the above, perform 6 reps, reduce incline, do another 6 reps and perform the last 6 reps from a flat bench.

High To Low Cable Flyes: 4 sets of 10 reps with 1 min rest.

Narrow-Grip Bench Press: 4 sets of 10 reps with 1 min rest.

Triceps Circuit = 4 Rounds:

Tricep Push-Downs: 8 reps.

Tricep Dips: 8 reps.

Narrow Push-Ups: 8 reps then rest for 60 seconds.

Finally perform some static stretching and foam roll for your flexibility.

Day 5

Warm-up as usual with a dynamic stretch and foam roll.

Deadlift: 4 sets of 5 reps, 2.5 mins rest.

Perform as follows: 5 reps at 60% w1rm, next 5 reps at 65% and 2 sets of 5 reps at 75%.

Romanian Deadlift: 4 sets of 10 reps with 1 min rest.

Zercher Squat: 4 sets of 12 reps with 1 min rest.

Weighted Incline Sit-Up: 4 sets of 10 reps with 1 min rest.

Barbell Landmine: 4 sets of 20 reps with 1 min rest.

Perform your flexibility work with foam roll and static stretching.

Well done for making it through your first week, you should be proud of yourself, you’ve achieved a decent amount of progress in your first week but the journey is not over yet.

wolverine hugh jackman workout

Become the mighty wolverine! Just keep following this great workout plan.

Week 2

The details for main lifts this week are: 4 reps max. 65% w1rm for set 1, 75% of w1rm for set 2 and 85% w1rm for sets 3 and 4.

Day 1

Warm-up with a dynamic stretch and foam roll.

Barbell Bench Press: 4 sets of 5 reps with 2.5 mins rest.

Perform 4 reps at 65% w1rm, 4 sets at 65% w1rm and 2 sets of 4 reps at 85% w1rm.

Dumbbell Shoulder Press: 4 sets of 10 reps with 1 min rest.

Behind The Neck Press: 4 sets of 10 reps with 1 min rest.

Cuban Press: 3 sets of 10 reps with 30 seconds rest.

Superset:

Tricep Dips: 3 sets of 10 reps with 15 seconds rest.

Tricep Push-Downs: 3 sets of 12 reps with 60 seconds rest.

Shoulder Circuit: 4 rounds:

Lateral raise: 8 reps.

Front Raise: 8 reps.

Rear Flyes: 8 reps.

Overhead Press: 8 reps then rest for 60 seconds.

Day 2

Start the day with your usual dynamic stretch and foam roll.

Barbell Back Squat: 4 sets of 4 reps with 2.5 mins rest.

Perform 4 reps at 65% w1rm, another 4 reps at 65% and 2 sets of 4 reps at 85%.

Front Squat: 4 sets of 10 reps with 1 min rest.

Single Leg Press: 4 sets of 10 reps per side with 1 min rest.

Superset:

Calf Raise: 4 sets of 12 reps with 1 min rest.

Hanging Leg Raises: 4 sets of 12 reps with 1 min rest.

Ab Wheel-Roll Outs: 4 sets of 10 reps with 1 min rest.

Finally perform the static stretches and foam roll for flexibility work.

Day 3

Start with your dynamic stretching and foam roll for the warm-up.

Weighted Pull-Ups: 4 sets of 4 reps with 2.5 mins rest.

Perform 4 reps at 65% W1RM, another 4 reps at 65% and finally another 2 sets of 4 reps at 85%.

Dumbbell Single Arm Row: 4 sets of 12 reps with 1 min rest.

Bodyweight Row: 4 sets of 10 reps with 1 min rest.

Incline Dumbbell Curl: 4 sets of 10 reps with 1 min rest.

Biceps Circuits, 4 Rounds:

Zoftman Curl: 8 reps.

Cross-Body Curl: 8 reps.

Pronated Curl: 8 reps then rest for 60 seconds.

Perform static stretching and foam roll to finish on your flexibility work.

Day 4

Warm up with a dynamic stretch and foam roll.

Incline Dumbbell Bench Press: 4 dropsets of 6+6 reps, 2.5 mins rest.

Incline Drop Dumbbell Bench Press: 4 sets of 6+6+6 reps with 1 min rest.

To do this affectively, start on a steep incline, do 6 reps, reduce incline, perform another 6 reps then reduce incline to nil and perform another 6 reps on a flat bench.

High To Low Cable Flyes: 4 sets of 10 reps with 1 min rest.

Narrow Grip Bench Press: 4 sets of 10 reps with 1 min rest.

Triceps Circuit, 4 Sets:

Tricep Push-Downs: 8 reps.

Tricep Dips: 8 reps.

Narrow Push-Ups: 8 reps then rest for 60 seconds.

Perform the usual static stretches and foam roll to finish on flexibility work.

Day 5

Warm-up with the dynamic stretch and foam roll.

Deadlift: 4 sets of 4 reps with 2.5 mins rest.

As usual perform 4 reps at 65% W1RM, another 4 reps at 65% and 2 sets of 4 reps at 85%.

Romanian Deadlift: 4 sets of 10 reps with 1 min rest.

Zercher Squat: 4 sets of 12 reps with 1 min rest.

Weighted Incline Sit-Up: 4 sets of 10 reps with 1 min rest.

Barbell Landmine: 4 sets of 20 reps with 1 min rest.

Static stretching and foam roll to finish.

Congratulations on making it to the end of week 2, you should be starting to feel and see results now, hopefully you are still very motivated as we still have much to do.

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hugh jackman wolverine workout

A great workout that can create some great results if done correctly.

Week 3

Main lift details for this week are: 3 reps max, 70% W1RM on first set, second set at 80% and last two sets at 90%.

Day 1

Warm-up with a dynamic stretch and foam roll.

Barbell Bench Press: 4 sets of 3 reps with 2.5 mins rest.

Perform 3 reps at 70% w1rm, 3 reps at 80% w1rm and 2 sets of 3 reps at 90% w1rm.

Dumbbell Shoulder Press: 4 sets of 10 reps with 1 min rest.

Behind The Neck Press: 4 sets of 10 reps with 1 min rest.

Cuban Press: 3 sets of 10 reps with 30 seconds rest.

Superset:

Tricep Dips: 3 sets of 10 reps with 15 seconds rest.

Tricep Push-Downs: 3 sets of 12 reps with 60 seconds rest.

Shoulder Circuit: 4 rounds:

Lateral raise: 8 reps.

Front Raise: 8 reps.

Rear Flyes: 8 reps.

Overhead Press: 8 reps then rest for 60 seconds.

Day 2

Start the day with your usual dynamic stretch and foam roll.

Barbell Back Squat: 4 sets of 3 reps with 2.5 mins rest.

Perform 3 reps at 70% w1rm, another 3 reps at 80% and 2 sets of 3 reps at 90%.

Front Squat: 4 sets of 10 reps with 1 min rest.

Single Leg Press: 4 sets of 10 reps per side with 1 min rest.

Superset:

Calf Raise: 4 sets of 12 reps with 1 min rest.

Hanging Leg Raises: 4 sets of 12 reps with 1 min rest.

Ab Wheel-Roll Outs: 4 sets of 10 reps with 1 min rest.

Finally perform the static stretches and foam roll for flexibility work.

Day 3

Start with your dynamic stretching and foam roll for the warm-up.

Weighted Pull-Ups: 4 sets of 3 reps with 2.5 mins rest.

Perform 3 reps at 70% W1RM, another 3 reps at 80% and finally another 2 sets of 3 reps at 90%.

Dumbbell Single Arm Row: 4 sets of 12 reps with 1 min rest.

Bodyweight Row: 4 sets of 10 reps with 1 min rest.

Incline Dumbbell Curl: 4 sets of 10 reps with 1 min rest.

Biceps Circuits, 4 Rounds:

Zoftman Curl: 8 reps.

Cross-Body Curl: 8 reps.

Pronated Curl: 8 reps then rest for 60 seconds.

Perform static stretching and foam roll to finish on your flexibility work.

Day 4

Warm up with a dynamic stretch and foam roll.

Incline Dumbbell Bench Press: 4 dropsets of 6+6 reps, 2.5 mins rest.

Incline Drop Dumbbell Bench Press: 4 sets of 6+6+6 reps with 1 min rest.

To do this affectively, start on a steep incline, do 6 reps, reduce incline, perform another 6 reps then reduce incline to nil and perform another 6 reps on a flat bench.

High To Low Cable Flyes: 4 sets of 10 reps with 1 min rest.

Narrow Grip Bench Press: 4 sets of 10 reps with 1 min rest.

Triceps Circuit, 4 Sets:

Tricep Push-Downs: 8 reps.

Tricep Dips: 8 reps.

Narrow Push-Ups: 8 reps then rest for 60 seconds.

Perform the usual static stretches and foam roll to finish on flexibility work.

Day 5

Warm-up with the dynamic stretch and foam roll.

Deadlift: 4 sets of 3 reps with 2.5 mins rest.

As usual perform 3 reps at 70% W1RM, another 3 reps at 80% and 2 sets of 3 reps at 90%.

Romanian Deadlift: 4 sets of 10 reps with 1 min rest.

Zercher Squat: 4 sets of 12 reps with 1 min rest.

Weighted Incline Sit-Up: 4 sets of 10 reps with 1 min rest.

Barbell Landmine: 4 sets of 20 reps with 1 min rest.

Static stretching and foam roll to finish.

Well we have reached the end of week 3 and you should be feeling pretty proud of yourself, we have made so much progress so far, just one more week to go on this programme.

hugh jackman wolverine workout

Great potential for anyone, Hugh didn’t start out built or buff.

Week 4

We are going lighter this week to allow for muscle shaping etc. here are the all important stats you need for the main exercises: 10 reps total, set one at 40% of your W1RM, set 2 at 50% and the last 2 sets at 60%.

Day 1

Warm-up with a dynamic stretch and foam roll.

Barbell Bench Press: 4 sets of 10 reps with 2.5 mins rest.

Perform 10 reps at 40% w1rm, 10 reps at 50% w1rm and 2 sets of 10 reps at 60% w1rm.

Dumbbell Shoulder Press: 4 sets of 10 reps with 1 min rest.

Behind The Neck Press: 4 sets of 10 reps with 1 min rest.

Cuban Press: 3 sets of 10 reps with 30 seconds rest.

Superset:

Tricep Dips: 3 sets of 10 reps with 15 seconds rest.

Tricep Push-Downs: 3 sets of 12 reps with 60 seconds rest.

Shoulder Circuit: 4 rounds:

Lateral raise: 8 reps.

Front Raise: 8 reps.

Rear Flyes: 8 reps.

Overhead Press: 8 reps then rest for 60 seconds.

Day 2

Start the day with your usual dynamic stretch and foam roll.

Barbell Back Squat: 4 sets of 3 reps with 2.5 mins rest.

Perform 10 reps at 40% w1rm, another 10 reps at 50% and 2 sets of 10 reps at 60%.

Front Squat: 4 sets of 10 reps with 1 min rest.

Single Leg Press: 4 sets of 10 reps per side with 1 min rest.

Superset:

Calf Raise: 4 sets of 12 reps with 1 min rest.

Hanging Leg Raises: 4 sets of 12 reps with 1 min rest.

Ab Wheel-Roll Outs: 4 sets of 10 reps with 1 min rest.

Finally perform the static stretches and foam roll for flexibility work.

hugh jackman wolverine workout

Day 3

Start with your dynamic stretching and foam roll for the warm-up.

Weighted Pull-Ups: 4 sets of 3 reps with 2.5 mins rest.

Perform 10 reps at 40% W1RM, another 10 reps at 50% and finally another 2 sets of 10 reps at 60%.

Dumbbell Single Arm Row: 4 sets of 12 reps with 1 min rest.

Bodyweight Row: 4 sets of 10 reps with 1 min rest.

Incline Dumbbell Curl: 4 sets of 10 reps with 1 min rest.

Biceps Circuits, 4 Rounds:

Zoftman Curl: 8 reps.

Cross-Body Curl: 8 reps.

Pronated Curl: 8 reps then rest for 60 seconds.

Perform static stretching and foam roll to finish on your flexibility work.

Day 4

Warm up with a dynamic stretch and foam roll.

Incline Dumbbell Bench Press: 4 dropsets of 6+6 reps, 2.5 mins rest.

Incline Drop Dumbbell Bench Press: 4 sets of 6+6+6 reps with 1 min rest.

To do this affectively, start on a steep incline, do 6 reps, reduce incline, perform another 6 reps then reduce incline to nil and perform another 6 reps on a flat bench.

High To Low Cable Flyes: 4 sets of 10 reps with 1 min rest.

Narrow Grip Bench Press: 4 sets of 10 reps with 1 min rest.

Triceps Circuit, 4 Sets:

Tricep Push-Downs: 8 reps.

Tricep Dips: 8 reps.

Narrow Push-Ups: 8 reps then rest for 60 seconds.

Perform the usual static stretches and foam roll to finish on flexibility work.

Day 5

Warm-up with the dynamic stretch and foam roll.

Deadlift: 4 sets of 3 reps with 2.5 mins rest.

As usual perform 10 reps at 40% W1RM, another 10 reps at 50% and 2 sets of 10 reps at 60%.

Romanian Deadlift: 4 sets of 10 reps with 1 min rest.

Zercher Squat: 4 sets of 12 reps with 1 min rest.

Weighted Incline Sit-Up: 4 sets of 10 reps with 1 min rest.

Barbell Landmine: 4 sets of 20 reps with 1 min rest.

Static stretching and foam roll to finish.

That’s all there is to it, it may seem complicated at first but stick with it and you will soon get used to it so it becomes second nature. If you repeat the workout for more than 4 weeks you will see even better results than normal, this workout that Hugh Jackman used for the movie The Wolverine has proven affective time and again by various people so give it a try today and get leaner, ripped and built just like Wolverine.

hugh jackman wolverine workout

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