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!
