Celebrity 2 MIN READ 15373 VIEWS October 14, 2015

Wolverine Workout

Hugh Jackman is one of those guys who is absolutely ripped to the bone and looks better at 40 than he did when he has 30. 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. His 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 1 All exercises go from 60%, 65% and 75% of 1RM
Week 2 All exercises go from 65%, 65% and 85% of 1RM
Week 3 All exercises go from 70%, 80% and 90% of 1RM
Week 4 All exercises go from 40%, 50% and 60% of 1RM

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


Week 1- Week 4 plan

Day 1

Stretching  5 mins
Flat bench press 4 sets x 5 reps
Dumbell shoulder press 4 sets x 10 reps
Behind the neck press 4 sets x 10 reps
Cuban Press 3 sets x 10 reps
Superset: Tricep dips x pushdown 3 sets x 10-12 reps
Shoulder curcuit: Lateral/Front raise, Rear fly, Overhead press 8 reps each exercise

Day 2

Stretching 5 minutes
Back Squat 4 sets x 5 reps
Front Squat 4 sets x 10 reps
Single leg press 4 sets x 10 reps
Superset: Standing calf raise x hanging leg raise 4 sets x 12 reps
Ab wheel roll out 4 sets x 10 reps

Day 3

Stretching 5 minutes
Weighted pull ups 4 sets x 5 reps
Dumbell single arm row 4 sets x 12 reps
Bodyweight row 4 sets x 10 reps
Incline dumbell curl 4 sets x 10 reps
Arms curcuit: Zotman, Cross Body and Front facing curl 8 reps each


Day 4

Stretching 5 minutes
Incline dumbell press 4 dropsets x 6 reps
Reducing dumbell press* 4 sets x 6 reps
High-to-low cable fly’s 4 sets x 10 reps
Close grip bench press 4 sets x 10 reps
Arms curcuit: Pushdown, Dips, Diamond push ups 8 reps each

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

Day 5

Stretching 5 minutes
Deadlift 4 sets x 5 reps
Romanian deadlift 4 sets x 10 reps
Zercher squat 4 sets x 12 reps
Weighted incline crunch 4 sets x 10 reps
Barbell landmine 4 sets x 20 reps


For more celebrity workouts, stay tuned to HK Connect!

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