By Chris Davis
Advanced (3+ years) | |
54 minutes/day | 6 days/week | |
Build Muscle, Fat Loss, Gain Strength, Tone Body | |
Barbell, Flat Bench, 2 x Dumbbell, Vertical Bench, Dips (Parallel) Bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Squat Rack, 45 Degree Leg Press Machine, Pull up bar, Ab Wheel, Weight Plate, Rowing Machine, Incline Bench, Preacher Curl Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Bodyweight, Landmine Show More |
Average Exertion | Average Cardio Intensity |
Description |
The Hugh Jackman Wolverine Workout Monday routine starts with a Chest & Arms workout, followed by 45 minutes of low-impact cardio on an empty stomach. The key is to do weightlifting and cardio before the first meal of the day to burn the most fat. Hugh Jackman used rowing, elliptical, and spinning bicycle machines to get his cardio in. His trainer says that you can use a treadmill, but Hugh Jackman did not because they couldn’t risk a high-impact type of injury.
Exercise | Sets | Reps | Rest | |
1.Barbell Bench Press | 4 sets | 5 reps | 150s | |
2.Seated Dumbbell Shoulder Press | 4 sets | 10 reps | 60s | |
3.Seated Behind The Neck Barbell Shoulder Press | 4 sets | 10 reps | 60s | |
4.Cuban Press | 3 sets | 10 reps | 30s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
5A.Tricep Dips | 3 rounds | 10 reps | 0s | |
5B.Cable Triceps Pressdown | 3 rounds | 12 reps | 60s | |
Circuit #6 - 3 rounds Rest 60s between rounds | ||||
6A.Dumbbell Lateral Raise | 3 rounds | 8 reps | 0s | |
6B.Front Two-Dumbbell Raise | 3 rounds | 8 reps | 0s | |
6C.Rear Delt Raise | 3 rounds | 8 reps | 0s | |
6D.Standing Dumbbell Press | 3 rounds | 8 reps | 60s |
The Hugh Jackman Wolverine Workout Tuesday routine starts with a Legs & Abs workout, followed by 45 minutes of low-impact cardio on an empty stomach. In the first four weeks of The Wolverine Workout, they used 5, 45 minute low intensity cardio sessions per week, and one sled session. The sled session would be done on a rest day, usually Wednesday or Sunday. If you need a day of recovery during the week, take a day off and just do a sled or interval cardio session. Then, bump the weight training down a day for the rest of the week.
Exercise | Sets | Reps | Rest | |
1.Barbell Back Squat | 4 sets | 5 reps | 150s | |
2.Barbell Front Squat | 4 sets | 10 reps | 60s | |
3.Single Leg 45 Degree Leg Press | 4 sets | 10 reps | 60s | |
Circuit #4 - 4 rounds Rest 60s between rounds | ||||
4A.Dumbbell Calf Raises | 4 rounds | 12 reps | 0s | |
4B.Hanging Leg Raise | 4 rounds | 12 reps | 60s | |
5.Kneeling Ab Wheel | 4 sets | 10 reps | 60s | |
6.Hanging Leg Raise | 4 sets | 10 reps | 60s | |
7.Weighted Decline Situp | 4 sets | 10 reps | 60s |
The Hugh Jackman Wolverine Workout Wednesday routine is usually a day for rest & cardio. While filming The Wolverine (2013), there were often difficulties where sometimes they had to make this a heavy training day. But, the reason this is a good day for rest is because it fits into the carb cycling mentality of the Hugh Jackman diet. As discussed in The Wolverine diet section, this would be a low carb day for Hugh Jackman.
Exercise | Sets | Reps | Rest | |
1.Rowing, Stationary | 1 set | 45 min | 60s |
The Hugh Jackman Wolverine Workout Thursday routine starts with a Back & Biceps workout, followed 45 minutes of low-impact cardio on an empty stomach. In weeks 4-8 of The Wolverine Workout, Hugh Jackman would start adding 3 (per week) interval training workouts in the afternoons. So, as you get into weeks 4-8, pick 3 days a week to do an interval workout in the afternoon.
Exercise | Sets | Reps | Rest | |
1.Weighted Pullup | 4 sets | 5 reps | 150s | |
2.Bent Over Two-Dumbbell Row | 4 sets | 12 reps | 60s | |
3.Horizontal Row | 4 sets | 10 reps | 60s | |
4.Alternating Incline Dumbbell Biceps Curl | 4 sets | 10 reps | 60s | |
Circuit #5 - 4 rounds Rest 60s between rounds | ||||
5A.Zottman Preacher Curl | 4 rounds | 8 reps | 0s | |
5B.Cross-Body Dumbbell Hammer Curl | 4 rounds | 8 reps | 0s | |
5C.Reverse-Grip Barbell Curl | 4 rounds | 8 reps | 60s |
The Hugh Jackman Wolverine Workout Friday routine starts with a Chest & Arms workout, followed by 45 minutes of low-impact cardio on an empty stomach. In weeks 8-12, Hugh Jackman’s trainer says they started doing 3 interval sessions, 1 90 minute low intensity cardio workout, and 2 sled sessions. The sled sessions were done using pushing drills, pulling drills, and reverse pulls.
Exercise | Sets | Reps | Rest | |
1.Incline Dumbbell Press See Exercise Notes | 4 sets | 6 reps | 60s | |
Circuit #2 - 4 rounds Rest 60s between rounds | ||||
2A.Incline Dumbbell Press See Exercise Notes | 4 rounds | 6 reps | 0s | |
2B.Incline Dumbbell Press See Exercise Notes | 4 rounds | 6 reps | 0s | |
2C.Dumbbell Bench Press | 4 rounds | 6 reps | 60s | |
3.Cable Standing Fly | 4 sets | 10 reps | 60s | |
4.Barbell Close-Grip Bench Press | 4 sets | 10 reps | 60s | |
Circuit #5 - 4 rounds Rest 60s between rounds | ||||
5A.Cable Triceps Pressdown | 4 rounds | 8 reps | 0s | |
5B.Tricep Dips | 4 rounds | 8 reps | 0s | |
5C.Diamond Pushup | 4 rounds | 8 reps | 60s |
The Hugh Jackman Wolverine Workout Saturday routine usually starts with a Core & Legs workout, followed 45 minutes of low-impact cardio on an empty stomach. If you’re in weeks 4-12, you’re instead either going to do an interval workout or sled training session in the afternoon. Hugh Jackman’s trainer admits this is a time consuming workout. If you don’t have time to do everything, the important things are: to get a cardio workout in before your first meal, and get the weight training done.
Exercise | Sets | Reps | Rest | |
1.Barbell Deadlift | 4 sets | 5 reps | 150s | |
2.Barbell Romanian Deadlift | 4 sets | 10 reps | 60s | |
3.Barbell Zercher Squat | 4 sets | 12 reps | 60s | |
4.Weighted Decline Situp | 4 sets | 10 reps | 60s | |
5.Landmine RDL | 4 sets | 20 reps | 60s |
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