Hugh Jackman Workout & Diet: Supersets Wolverine Workout

Google Sheet Workout Export

By Chris Davis

Experience Advanced (3+ years)
Time 54 minutes/day | 6 days/week
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

The Hugh Jackman Workout combines lifting and diet to create the Wolverine Workout. Hugh Jackman is best known as The Wolverine, so we’ve focused on the Hugh Jackman Workout for his Wolverine movies.There’s two very different workouts he used, based on the fact he used a different trainer for each movie. We’ll start with the workout Hugh Jackman did for The Wolverine (2013). Following this, there’s also the workout Hugh Jackman did for X-Men Origins: Wolverine (2009).

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Description



Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Barbell Bench Press
4 sets5 reps150s
2.Seated Dumbbell Shoulder Press
4 sets10 reps60s
3.Seated Behind The Neck Barbell Shoulder Press
4 sets10 reps60s
4.Cuban Press
3 sets10 reps30s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Tricep Dips
3 rounds10 reps0s
5B.Cable Triceps Pressdown
3 rounds12 reps60s

Circuit #6 - 3 rounds

Rest 60s between rounds

6A.Dumbbell Lateral Raise
3 rounds8 reps0s
6B.Front Two-Dumbbell Raise
3 rounds8 reps0s
6C.Rear Delt Raise
3 rounds8 reps0s
6D.Standing Dumbbell Press
3 rounds8 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Barbell Back Squat
4 sets5 reps150s
2.Barbell Front Squat
4 sets10 reps60s
3.Single Leg 45 Degree Leg Press
4 sets10 reps60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Dumbbell Calf Raises
4 rounds12 reps0s
4B.Hanging Leg Raise
4 rounds12 reps60s
5.Kneeling Ab Wheel
4 sets10 reps60s
6.Hanging Leg Raise
4 sets10 reps60s
7.Weighted Decline Situp
4 sets10 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Rowing, Stationary
1 set45 min60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Weighted Pullup
4 sets5 reps150s
2.Bent Over Two-Dumbbell Row
4 sets12 reps60s
3.Horizontal Row
4 sets10 reps60s
4.Alternating Incline Dumbbell Biceps Curl
4 sets10 reps60s

Circuit #5 - 4 rounds

Rest 60s between rounds

5A.Zottman Preacher Curl
4 rounds8 reps0s
5B.Cross-Body Dumbbell Hammer Curl
4 rounds8 reps0s
5C.Reverse-Grip Barbell Curl
4 rounds8 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Incline Dumbbell Press

See Exercise Notes

4 sets6 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Incline Dumbbell Press

See Exercise Notes

4 rounds6 reps0s
2B.Incline Dumbbell Press

See Exercise Notes

4 rounds6 reps0s
2C.Dumbbell Bench Press
4 rounds6 reps60s
3.Cable Standing Fly
4 sets10 reps60s
4.Barbell Close-Grip Bench Press
4 sets10 reps60s

Circuit #5 - 4 rounds

Rest 60s between rounds

5A.Cable Triceps Pressdown
4 rounds8 reps0s
5B.Tricep Dips
4 rounds8 reps0s
5C.Diamond Pushup
4 rounds8 reps60s
Google Sheet Workout Export

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.

ExerciseSetsRepsRest
1.Barbell Deadlift
4 sets5 reps150s
2.Barbell Romanian Deadlift
4 sets10 reps60s
3.Barbell Zercher Squat
4 sets12 reps60s
4.Weighted Decline Situp
4 sets10 reps60s
5.Landmine RDL
4 sets20 reps60s

Date Created: 1/20/2020, UTC


Last Updated: 11/13/2021, UTC





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