Hugh Jackman's Wolverine Workout Plan

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A man that symbolizes the titular character of Wolverine, Hugh is a bad-ass in his own right! We present to you the Wolverine workout that got Hugh jacked for the role and even made him lose fat!

To understand the wolverine workout you must first understand your percentages. A one rep max, 1RM, is how much weight you can lift for one rep. For eg if my 1RM for squat is 100kg, then my 60% would be 60kg and my 40% would be 40kg. There are numerous rep max calculators on the internet so go calculate your 1RM as well as percentages till 40% of your 1RM. Hugh also did some advanced level and unconventional exercises so make sure you research well on the form of each exercise before proceeding. Hugh Jackman's workout doesn't change week to week but his percentages do change. To make it simple, I've outlined the percentages for each week below:

Week 1All exercises go from 60%, 65% and 75% of 1RM
Week 2All exercises go from 65%, 65% and 85% of 1RM
Week 3All exercises go from 70%, 80% and 90% of 1RM
Week 4All exercises go from 40%, 50% and 60% of 1RM

Okay. Enough of nerding out with percentages. Here's the The Wolverine workout for all four weeks to get you absolutely jacked!

Wolverine Workout

Huge Jackman Wolverine Workout

Day 1

Stretching 5 mins
Flat bench press4 sets x 5 reps
Dumbell shoulder press4 sets x 10 reps
Behind the neck press4 sets x 10 reps
Cuban Press3 sets x 10 reps
Superset: Tricep dips x pushdown3 sets x 10-12 reps
Shoulder curcuit: Lateral/Front raise, Rear fly, Overhead press8 reps each exercise

Day 2

Stretching5 minutes
Back Squat4 sets x 5 reps
Front Squat4 sets x 10 reps
Single leg press4 sets x 10 reps
Superset: Standing calf raise x hanging leg raise4 sets x 12 reps
Ab wheel roll out4 sets x 10 reps

Day 3

Stretching5 minutes
Weighted pull ups4 sets x 5 reps
Dumbell single arm row4 sets x 12 reps
Bodyweight row4 sets x 10 reps
Incline dumbell curl4 sets x 10 reps
Arms curcuit: Zotman, Cross Body and Front facing curl8 reps each
Hugh Jackman Workout

Day 4

Stretching5 minutes
Incline dumbell press4 dropsets x 6 reps
Reducing dumbell press*4 sets x 6 reps
High-to-low cable fly's4 sets x 10 reps
Close grip bench press4 sets x 10 reps
Arms curcuit: Pushdown, Dips, Diamond push ups8 reps each

*Each set, you reduce the incline level on the bench. Last set is on the flat bench

Day 5

Stretching5 minutes
Deadlift4 sets x 5 reps
Romanian deadlift4 sets x 10 reps
Zercher squat4 sets x 12 reps
Weighted incline crunch4 sets x 10 reps
Barbell landmine4 sets x 20 reps

 

So start your bodybuilding exercises as Hugh and don't forget to complement it with best protein supplements!!

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