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


Day 1 - Monday Chest and Arms

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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.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 150s)
Time between exercises: 60s
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Seated Dumbbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Seated Behind The Neck Barbell Shoulder Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cuban Press demonstrationPlay Cuban Press demonstration
3 sets, 10 reps, (rest 30s)
Time between exercises: 60s
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Circuit
Tricep Dips
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Press demonstrationPlay Standing Dumbbell Press demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 2 - Tuesday Legs and Abs

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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.

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
4 sets, 5 reps, (rest 150s)
Time between exercises: 60s
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Barbell Front Squat demonstrationPlay Barbell Front Squat demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Single Leg 45 Degree Leg Press
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Calf Raises demonstrationPlay Dumbbell Calf Raises demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Day 3 - Wednesday Cardio and Rest

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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.

Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
1 set, 45 min, (rest 60s)
Time between exercises: 60s
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Day 4 - Thursday Back and Biceps

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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.

Weighted Pullup demonstrationPlay Weighted Pullup demonstration
4 sets, 5 reps, (rest 150s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Horizontal Row demonstrationPlay Horizontal Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Zottman Preacher Curl demonstrationPlay Zottman Preacher Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Cross-Body Dumbbell Hammer Curl demonstrationPlay Cross-Body Dumbbell Hammer Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Reverse-Grip Barbell Curl demonstrationPlay Reverse-Grip Barbell Curl demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Day 5 - Friday Chest and Arms

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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.

Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 60s)
Drop set: Do 6 reps, then grab lighter weights and do 6 more with a weight where you can barely do 6 more reps. As you do more sets, you will often have to go lighter each set
Time between exercises: 60s
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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 60s)
Steep incline
Time between exercises: 60s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4 sets, 6 reps, (rest 60s)
Standard incline
Time between exercises: 60s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Diamond Pushup demonstrationPlay Diamond Pushup demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Saturday Core and Legs

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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.

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 5 reps, (rest 150s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Zercher Squat demonstrationPlay Barbell Zercher Squat demonstration
4 sets, 12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Landmine RDL
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Date Created: 1/20/2020, UTC


Last Updated: 11/13/2021, UTC

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