Hugh Jackman 'Wolverine' workout
Hugh Jackman, aka Wolverine in X-men and X-men Origins, has one of THE top bodies in Hollywood - and anywhere come to think of it. As you can imagine Hugh Jackman works out to get the body that turns him into Wolverine, the comic book bad boy.
The Hugh Jackman 'Wolverine' workout
Hugh Jackman is a big guy. Standing at 6' 3" Hugh Jackman is someone who used to be skinny and nicknamed 'Chicken legs' by the guys that new him best in Australia before he was famous. This suggests Hugh's genetics, although they will play a role in this physique, don't suggests he was always destined to look like the muscle bound Wolverine in the X-men movies. Which is a good thing for guys looking to use the Hugh Jackman workout to pack on muscle.
Hugh Jackman strength and resistance workout
Wolverine, sorry Hugh Jackman, uses serious weight training to pack on muscle. A typical workout sees Hugh use compound movements in a split training rountine that sees him exercise each body part once a week.
Typically Hugh Jackman will perform bench presses, squats or leg presses, shoulder presses, deadlifts, dips and other multi-joint movements - the weight training movements that pack on serious muscle.
The Hugh Jackman workout takes approximately 60 - 90 minutes, but this includes a 10 minute cardio warm up and 20 minutes of cardio at the end of each weight training session. This means Hugh weight trains for only 30 - 50 minutes per workout - no doubt a lot less than you would have expected.
The Hugh Jackman workout plan
Hugh Jackman build his Wolverine X-men Origins body with the following workout: Typically Hugh's workout included 4 days of exercise with 3 rest days included to allow full recuperation.
Each exercise includes 4 sets and a repetition range of 10-12 reps, though every three weeks Hugh Jackman's personal trainer will change the rep range to lift heavier weights. In each workout Hugh will also change the speed of reps from lift for 1 second / lower for 2 seconds to lift for 4 seconds / lower for 4 seconds etc.
Monday - Chest and triceps
- 10 minute cardio warm up
- Dumbbell press / Dumbbell flyes superset
- Tricep bench dips / Cable pressdown superset
- Cable flyes
- 20 minutes treadmill running - changing the elevation of the belt every 30 seconds!
Tuesday - Legs
- Barbell squats / Dumbbell Bulgarian split squat superset
- Roman deadlift / One legged exercise ball leg curls superset
- Travelling dumbbell lunge
- 20 minutes steady cardio on the rower
Wednesday - Rest day
Thursday - Back and biceps
- Cable row / Bent-over dumbbell reverse flyes
- Hammer grip pull ups / EZ-bar curls
- Inverted row
- 20 minutes exercise bike cardio - 5 minutes warm up then 30 second sprints followed by 90 seconds easy pedalling
Friday - Shoulders and abs
- Seated dumbbell press / Dumbbell lateral raises superset
- Weighted crunch / Exercise ball jackknifes superset
- Bicycle crunches
- 20 minutes treadmill running - 30 second sprints followed by 30 seconds rest
Staurday - Rest day
Sunday - Rest day
Hugh Jackman meal plan
To get the body to play Wolverine Hugh Jackman eats up to 6-7 small meals a day. This includes oats for breakfast, protein shakes before and after each workout, small amounts of carbs with each meal (to maintain a steady level of blood sugar level) and a protein shake before bed each night.
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