Wolverine Workout: How To Get As Jacked As Hugh Jackman

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

73 minutes

Genders

Male

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

Hugh Jackman starts by lifting weights first thing in the morning. He follows this with cardio, both done on an empty stomach. For The Wolverine, he then does another cardio workout in the afternoon.

Source

www.popworkouts.com

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

73 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)

Fat Loss (Male)

Gain Strength (Male)

Tone Body (Male)

Description

Hugh Jackman starts by lifting weights first thing in the morning. He follows this with cardio, both done on an empty stomach. For The Wolverine, he then does another cardio workout in the afternoon.

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Chest and Shoulders

Day 2: Legs & Abs

Day 3: Rest

Day 4: Back & Biceps

Day 5: Chest & Arms

Day 6: Core/Legs

Day 7: Rest

Week 1

Chest and Shoulders

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The Wolverine Workout Monday routine starts with a Chest & Shoulders workout, followed by 45 minutes of low-impact cardio on an empty stomach. They would start the workout by dynamic stretching and foam rolling of the chest & shoulders. Hugh Jackman and David Kingsbury would then end each routine with static stretching and more foam rolling of the chest & shoulders.

Exercise	Sets	Reps	Rest
1. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	5 reps	150s
2. Seated Dumbbell Shoulder Press ▶	4 sets	10 reps	60s
3. Seated Behind The Neck Press ▶	4 sets	10 reps	60s
4A. Tricep Dips ▶	3 sets	10 reps	30s
4B. Cable Triceps Pressdown ▶	3 sets	12 reps	30s
5A. Dumbbell Lateral Raise ▶	3 sets	8 reps	60s
5B. Front Two-Dumbbell Raise ▶	3 sets	8 reps	60s
5C. Rear Delt Raise Bent Over Rear Delt Raise by BOOST Health TV	3 sets	8 reps	60s
5D. Standing Dumbbell Press Dumbbell Standing Double Shoulder Press by Coach Bobby Bluford	3 sets	8 reps	60s

Legs & Abs

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The Wolverine Workout Tuesday routine starts with a legs & abs workout, followed by 45 minutes of low-impact cardio on an empty stomach. The Wolverine workout adds muscle and burns fat at the same time. The fat burning comes from low intensity cardio in the morning on an empty stomach.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	5 reps	150s
2. Crossed-Arm Barbell Front Squat ▶	4 sets	10 reps	60s
3. One Leg 45 Degree Leg Press ▶	4 sets	10 reps	60s	10 for each leg
4A. Dumbbell Standing Calf Raise ▶	4 sets	12 reps	60s
4B. Lying Knee Raise (on floor) Lying Knee Tucks - FitRanX by Sgt Nick Rians	4 sets	12 reps	60s
5. Ab Roller How to Properly Use The Ab Wheel (GET SHREDDED ABS NOW) by Colossus Fitness	4 sets	10 reps	60s
6. Knee/Hip Raise On Parallel Bars ▶	4 sets	10 reps	30s
7. Decline Sit Up ▶	4 sets	10 reps	30s

Back & Biceps

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The Wolverine Workout Thursday routine starts with a Back & Biceps workout, followed 45 minutes of low-impact cardio on an empty stomach. All workouts are done first thing in the morning, to maximize fat burning. If you’re not working out first thing in the morning, then you want to eat a protein/carbs meals 30 minutes before exercise.

Exercise	Sets	Reps	Rest
1. Weighted Pullup ▶	4 sets	5 reps	150s
2. Bent Over Two-Dumbbell Row ▶	4 sets	12 reps	60s
3. Bodyweight Mid Row ▶	4 sets	10 reps	60s
4. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	10 reps	60s
5A. Standing Zottman Biceps Curl Zottman curl -14KGx2 - Test ! by Dragon Storm	4 sets	8 reps	60s
5B. Cross-Body Dumbbell Hammer Curl ▶	4 sets	8 reps	60s
5C. Arms Rotated Incline Dumbbell Curl Incline Dumbbell Curl Tutorial For Sleeve Busting Arms by Fit Father Project - Fitness For Busy Fathers	4 sets	8 reps	60s

Chest & Arms

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The Wolverine Workout Friday routine starts with a Chest & Arms workout, followed by 45 minutes of low-impact cardio on an empty stomach.

Exercise	Sets	Reps	Rest	Notes
1. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	4 sets	6 reps	150s	Drop set
2. Dumbbell Decline Bench Press ▶	4 sets	6 reps	60s
3. Incline Dumbbell Press ▶	4 sets	6 reps	60s
4. Dumbbell Bench Press ▶	4 sets	6 reps	60s
5. Cable Standing Fly ▶	4 sets	10 reps	60s
6. Close-Grip Bench Press ▶	4 sets	10 reps	60s
7A. Cable Triceps Pressdown ▶	4 sets	8 reps	60s
7B. Tricep Dips ▶	4 sets	8 reps	60s
7C. Diamond Pushup ▶	4 sets	8 reps	60s

Core/Legs

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Saturday is the lone exception. No need to do cardio in the morning. Just weights and cardio in the afternoon. (Sunday is complete rest / B2 diet). There’s no specific day to skip morning cardio, but Saturday is a good day to sleep in. It makes the diet easier to follow. Just make sure you get 3x low-intensity sessions per week. Feel free to do more, but The Wolverine workout just does 3x low-intensity sessions per week

Exercise	Sets	Reps	Rest
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	5 reps	150s
2. Romanian Deadlift Romanian deadlift RDL by FreeMyBody77	4 sets	10 reps	60s
3. Zercher Squat Why Do I Do Zercher Squats by Endomorphbeast	4 sets	12 reps	60s
4. Incline Sit-up ▶	4 sets	10 reps	60s
5. Landmine RDL ▶	3 sets	10 reps	60s