Hugh Jackman Workout

Hugh Jackman Workout RoutineYou cant get Wolverine’s skeleton and claws of “Adamantium”, But you can get his muscular exterior.

The man that trained Hugh Jackman into the amazing shape you see in the X-Man movies is personal trainer Mike Ryan. Long time friends, Hugh made a promise that if he ever made the big time he would hire Mike to train him. Years later Hugh made that call, and Mike was ready.

Hugh Jackman Workout Techniques

Basically, super sets put together with compound lifts along with series of isolated exercises are the backbone of Hugh Jackman’s workout.

The exercises that involve several muscle groups are called compound lifts while isolated exercises involve one particular muscle group.

The man who coined the Hugh Jackman workout is his personal trainer named Mike Ryan. He combines the above lifting styles to come up with supersets following Wolverine’s workout.

The Hugh Jackman workout brings together isolated exercises and compound movements to come up with a lot of supersets. There is no rest period between these two types of exercises. The aim of this workout is to achieve “progressive overload” wherein the human body feels the urge to change in order to adapt to the continuously increasing obstacle sets.

The routine in the Hugh Jackman workout makes him jacked particularly for his movies. In fact, the Wolverine workout required him to leg press 1000 pounds, bench 315 pounds as he prepared for the X-Men sequel “X-Men: The Last Stand”.

After finishing his movie “Les Miserables” he is currently getting ready for his ever famous Wolverine role. The routine in the Hugh Jackman workout is composed of 3 phases such as: Strength Training, Muscle Growth Training and Fat Loss Training.

Strength Training – Hugh Jackman Workout

Training for Strength: 2-6 reps for 4-6 sets. Rest 3-5 min.

In the first phase, Hugh Jackman performs 2-6 repetitions of every exercise. It is followed by a total of 4-6 sets at high weight that puts you near to failure post 6 repetitions.

There is a rest period of 3-5 minutes after every set. Because the Hugn Jackman workout mostly involves supersets, ensure that there are no rest periods between exercises. After finishing all the sets/reps of each superset, proceed to the following superset.

Muscle Growth Training – Hugh Jackman Workout

For muscle growth, Hugh Jackman increases the repetitions and lowers down the weight. He performs 8-12 repetitions of every exercise.

At medium weight, he performs a total of 3-5 sets that puts you near failure post 12 repetitions. It is advised to rest for a minute after every set. As Hugh Jackman workout involves supersets, ensure no rest between the exercises. After finishing with all the sets/supersets of a particular superset, proceed to the next one.

Fat Loss Training – Hugh Jackman Workout

Lastly, Hugh Jackman wishes to achieve the right cut prior shooting for the movie. With this, he is aiming for fat loss and muscle definition. Hence, he increases the repetitions and decreases the weight. This phase is referred to as HIIT which stands for High Intensity Interval Training.

With this, Hugh Jackman performs 8-12 repetitions of every exercise. At medium weight, he performs a total of 2-4 sets that puts you near to failure post 12 repetitions. There is no rest in between every set except if you feel dizzy or light headed. In such case, end the workout and seek for medical attention. After finishing all the sets and repetitions, proceed to the following superset.

Hugh Jackman Daily Workouts

(click  tabs to display workouts)

Mon, Wed & Fri

 Hugh Jackman Workout – Monday , Wednesday & Friday – Chest & Arms

ExcerciseSets (ST)Reps (ST)Sets (MG)Reps (MG)Sets (FL)Reps (FL)Notes
Flat Bench Press4 – 62 – 63 – 58 – 122 – 4 8 – 12
Dumbbell Chest Flys4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Barbell Seated Shoulder Military Press4 – 62 – 63 – 58 – 122 – 48 – 12
Alternating Dumbbell Standing Shoulder Press4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Parallel Bar Dips4 – 62 – 63 – 58 – 122 – 48 – 12
Dumbbell Tricep Pressdowns4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Skull Crushers4 – 62 – 63 – 58 – 122 – 48 – 12
Cable Tricep Extensions4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Straight Bar Curl4 – 62 – 63 – 58 – 122 – 48 – 12
Alternating Dumbbell Bicep Curls4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Close Grip Bar Curls4 – 62 – 63 – 58 – 122 – 48 – 12
One Arm Preacher Curls4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Cardio: Inch Worms120120120
Cardio: Treadmill 30 mins @2 pct incline120mins120mins120mins

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss

When doing the Wolverine workout, choose a weight that will make you reach failure by the final set. This will lead to max muscle gain.

For cardio on a treadmill, Hugh Jackman does:
  1. Warm up.
  2. 85% of your max speed with 1-2% incline for 20 secs.
  3. Rest for 30 secs.
  4. Repeat for 10 sprints.
Tue and Thu

 Hugh Jackman Workout – Tuesday & Thursday – Legs & Back

ExcerciseSets (ST)Reps (ST)Sets (MG)Reps (MG)Sets (FL)Reps (FL)Notes
Barbell Squats4 – 62 – 63 – 58 – 122 – 4 8 – 12
Weighted Walking Lunges or Split Squats4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Barbell Deadlift4 – 62 – 63 – 58 – 122 – 48 – 12
One-Leg Gym Ball Curl or Alternating Leg Curls4 – 62 – 63 – 58 – 122 – 48 – 12 SuperSet
Leg Press4 – 62 – 63 – 58 – 122 – 48 – 12
Split Leg Box Jump or Calf Raises4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Lat Pull Downs4 – 62 – 63 – 58 – 122 – 48 – 12
Front Shoulder Raises and Side Shoulder Raises4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Standing Cable Rows4 – 62 – 63 – 58 – 122 – 48 – 12
One Arm Dumbbell Bench Rows4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Jack Knifes4 – 62 – 63 – 58 – 122 – 48 – 12
Swiss Ball Crunch4 – 62 – 63 – 58 – 122 – 48 – 12SuperSet
Cardio: Stair Climbs220220220
Cardio: Rowing @2 pct incline130mins130min130min 

*(ST)= Strength Training *(MG)= Muscle Growth *(FL)= Fat Loss

When doing the Wolverine workout, choose a weight that will make you reach failure by the final set. This will lead to max muscle gain

For rowing, Hugh Jackman does:
  1. Warm up.
  2. Go all out for 10 mins.
  3. Rest for 2 mins.
  4. Repeat.

Hugh Jackman’s Wolverine Diet

For the Hugh Jackman Wolverine diet, he goes for a strict, 4000-4500 calories while bulking up.

The typical Hugh Jackman Wolverine diet includes:

  • 4 egg whites for breakfast
  • chicken and fish for lunch, with a bed of greens
  • protein shakes throughout the day
  • broccoli, cauliflower, maybe brown rice, and either chicken or fish for dinner.

I don’t set goals in life. We limit ourselves with goals. We have far more ability that we give ourselves credit for.  You see that in people under pressure. How does someone run a 100-meter race at the Olympics? When it’s once every 4 years, with everything they’ve done leading to that? It can’t just be adrenaline. Maybe it’s just the mind getting out of the way.

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