HUGH JACKMAN WORKOUT

You cant get Wolverine’s skeleton and claws of “Adamantium”, But you can get his muscular exterior.

The man that trained Hugh Jackman into the amazing shape you see in the X-Man movies is personal trainer Mike Ryan. Long time friends, Hugh made a promise that if he ever made the big time he would hire Mike to train him. Years later Hugh made that call, and Mike was ready.
Hugh Jackman Workout

Hugh Jackman Workout Techniques

Basically, supersets put together with compound lifts along with series of isolated exercises are the backbone of Hugh Jackman’s workout. The exercises that involve several muscle groups are called compound lifts while isolated exercises involve one particular muscle group. The man who coined the Hugh Jackman workout is his personal trainer named Mike Ryan. He combines the above lifting styles to come up with supersets following Wolverine’s workout.

Superset can be best described as performing compound lifts such as squat along with isolated exercises like a leg curl.
The Hugh Jackman workout brings together isolated exercises and compound movements to come up with a lot of supersets. There is no rest period between these two types of exercises. The aim of this workout is to achieve “progressive overload” wherein the human body feels the urge to change in order to adapt to the continuously increasing obstacle sets.

The routine in the Hugh Jackman workout makes him jacked particularly for his movies. In fact, the Wolverine workout required him to leg press 1000 pounds, bench 315 pounds as he prepared for the X-Men sequel “X-Men: The Last Stand”. After finishing his movie “Les Miserables” he is currently getting ready for his ever famous Wolverine role. The routine in the Hugh Jackman workout is composed of 3 phases such as: Strength Training, Muscle Growth Training and Fat Loss Training.

Strength Training - Hugh Jackman Workout

Training for Strength: 2-6 reps for 4-6 sets. Rest 3-5 min.

In the first phase, Hugh Jackman performs 2-6 repetitions of every exercise. It is followed by a total of 4-6 sets at high weight that puts you near to failure post 6 repetitions. There is a rest period of 3-5 minutes after every set. Because the Hugn Jackman workout mostly involves supersets, ensure that there are no rest periods between exercises. After finishing all the sets/reps of each superset, proceed to the following superset.

Muscle Growth Training - Hugh Jackman Workout

For muscle growth, Hugh Jackman increases the repetitions and lowers down the weight. He performs 8-12 repetitions of every exercise. At medium weight, he performs a total of 3-5 sets that puts you near failure post 12 repetitions. It is advised to rest for a minute after every set. As Hugh Jackman workout involves supersets, ensure no rest between the exercises. After finishing with all the sets/supersets of a particular superset, proceed to the next one.

Fat Loss Training - Hugh Jackman Workout

Lastly, Hugh Jackman wishes to achieve the right cut prior shooting for the movie. With this, he is aiming for fat loss and muscle definition. Hence, he increases the repetitions and decreases the weight. This phase is referred to as HIIT which stands for High Intensity Interval Training. With this, Hugh Jackman performs 8-12 repetitions of every exercise. At medium weight, he performs a total of 2-4 sets that puts you near to failure post 12 repetitions. There is no rest in between every set except if you feel dizzy or light headed. In such case, end the workout and seek for medical attention. After finishing all the sets and repetitions, proceed to the following superset.

Hugh Jackman Daily Workouts

(click  tabs to display workouts)

Hugh Jackman Workout – Monday , Wednesday & Friday – Chest & Arms
Excercise Sets (ST) Reps (ST) Sets (MG) Reps (MG) Sets (FL) Reps (FL) Notes
Flat Bench Press 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4  8 – 12
Dumbbell Chest Flys 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Barbell Seated Shoulder Military Press 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Alternating Dumbbell Standing Shoulder Press 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Parallel Bar Dips 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Dumbbell Tricep Pressdowns 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Skull Crushers 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Cable Tricep Extensions 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Straight Bar Curl 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Alternating Dumbbell Bicep Curls 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Close Grip Bar Curls 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
One Arm Preacher Curls 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Cardio: Inch Worms 1 20 1 20 1 20
Cardio: Treadmill 30 mins @2 pct incline 1 20mins 1 20mins 1 20mins

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss

When doing the Wolverine workout, choose a weight that will make you reach failure by the final set. This will lead to max muscle gain.

For cardio on a treadmill, Hugh Jackman does:
  1. Warm up.
  2. 85% of your max speed with 1-2% incline for 20 secs.
  3. Rest for 30 secs.
  4. Repeat for 10 sprints.
Hugh Jackman Workout – Tuesday & Thursday – Legs & Back
Excercise Sets (ST) Reps (ST) Sets (MG) Reps (MG) Sets (FL) Reps (FL) Notes
Barbell Squats 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4  8 – 12
Weighted Walking Lunges or Split Squats 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Barbell Deadlift 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
One-Leg Gym Ball Curl or Alternating Leg Curls 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12  SuperSet
Leg Press 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Split Leg Box Jump or Calf Raises 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Lat Pull Downs 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Front Shoulder Raises and Side Shoulder Raises 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Standing Cable Rows 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
One Arm Dumbbell Bench Rows 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Jack Knifes 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12
Swiss Ball Crunch 4 – 6 2 – 6 3 – 5 8 – 12 2 – 4 8 – 12 SuperSet
Cardio: Stair Climbs 2 20 2 20 2 20
Cardio: Rowing @2 pct incline 1 30mins 1 30min 1 30min  

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss

When doing the Wolverine workout, choose a weight that will make you reach failure by the final set. This will lead to max muscle gain

For rowing, Hugh Jackman does:
  1. Warm up.
  2. Go all out for 10 mins.
  3. Rest for 2 mins.
  4. Repeat.
Hugh Jackman Workout

Hugh Jackman’s Wolverine Diet

For the Hugh Jackman Wolverine diet, he goes for a strict, 4000-4500 calories while bulking up.

The typical Hugh Jackman Wolverine diet includes:

  • 4 egg whites for breakfast
  • chicken and fish for lunch, with a bed of greens
  • protein shakes throughout the day
  • broccoli, cauliflower, maybe brown rice, and either chicken or fish for dinner.

I don’t set goals in life. We limit ourselves with goals. We have far more ability that we give ourselves credit for.  You see that in people under pressure. How does someone run a 100-meter race at the Olympics? When it’s once every 4 years, with everything they’ve done leading to that? It can’t just be adrenaline. Maybe it’s just the mind getting out of the way.

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Showing 2 comments

  • Justin Ransel
    Reply

    How long do I spend in the Strength training before moving on to the Muscle growth training?

  • Troy
    Reply

    Hi Justin,
    6 weeks to 8 weeks of conditioning should be long enough, but this may be extended to 10 – 12 weeks depending on your physical condition before starting the workout. Have you trained before? Would you consider yourself fit?

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