Wolverine Workout: How To Get As Jacked As Hugh Jackman

By Chris Davis

	Advanced (3+ years)
	58 minutes/day \| 5 days/week
	Build Muscle, Tone Body, Fat Loss, Gain Strength
	Barbell, Flat Bench, 2 x Dumbbell, Vertical Bench, Dips (Parallel) Bar, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Squat Rack, 45 Degree Leg Press Machine, Bodyweight, Ab Wheel, Decline Bench, Weight Plate, Pull up bar, Incline Bench, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Landmine Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

Hugh Jackman is famous for many things, among which is his incredible physique, especially from his role as Wolverine. His wolverine workout consists of lifting weights first thing in the morning, followed by cardio done on an empty stomach. For The Wolverine, he then does another cardio workout in the afternoon. It focuses on interval training to burn fat and improve size and strength while reducing body fat.

What is the Wolverine workout?

The wolverine workout is a resistance training plan to improve size and strength, while reducing body fat. The wolverine workout includes both cardio and weightlifting workouts.

How do I get a body like a wolverine?

In order to get a wolverine body, you need to include both cardio and weightlifting workouts in your wolverine workout routine. This will help you to build muscle and shred fat.

What was Hugh Jackman's workout routine?

Hugh Jackman's wolverine workout routine includes lifting weights first thing in the morning, followed by cardio done on an empty stomach. For The Wolverine, he then does another cardio workout in the afternoon that focuses on interval training to burn fat and improve size and strength while reducing body fat.

What is the Wolverine diet?

The wolverine diet is a healthy eating plan that focuses on high protein, low carbs, and moderate fats. In essence, you'll want to focus on building muscle and losing fat. For more on those topics, be sure to check out our two journeys on How to Build Muscle and How to Lose Fat!

Description

Week 1 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

Day 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	4 sets	5 reps	150s
2.Seated Dumbbell Shoulder Press	4 sets	10 reps	60s
3.Seated Behind The Neck Barbell Shoulder Press	4 sets	10 reps	60s
Circuit #4 - 3 rounds Rest 30s between rounds
4A.Tricep Dips	3 rounds	10 reps	0s
4B.Cable Triceps Pressdown	3 rounds	12 reps	30s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Dumbbell Lateral Raise	3 rounds	8 reps	0s
5B.Front Two-Dumbbell Raise	3 rounds	8 reps	0s
5C.Rear Delt Raise	3 rounds	8 reps	0s
5D.Standing Dumbbell Press	3 rounds	8 reps	60s

Day 2 - 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
1.Barbell Back Squat	4 sets	5 reps	150s
2.Crossed-Arm Barbell Front Squat	4 sets	10 reps	60s
3.Single Leg 45 Degree Leg Press See Exercise Notes	4 sets	10 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Dumbbell Calf Raises	4 rounds	12 reps	0s
4B.Lying Knee Raise (on floor)	4 rounds	12 reps	60s
5.Ab Roller	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

Day 4 - 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	4 sets	10 reps	60s
Circuit #5 - 4 rounds Rest 60s between rounds
5A.Standing Zottman Biceps Curl	4 rounds	8 reps	0s
5B.Cross-Body Dumbbell Hammer Curl	4 rounds	8 reps	0s
5C.Arms Rotated Incline Dumbbell Curl	4 rounds	8 reps	60s

Day 5 - 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
1.Barbell Incline Bench Press See Exercise Notes	4 sets	6 reps	150s
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.Barbell Close-Grip Bench Press	4 sets	10 reps	60s
Circuit #7 - 4 rounds Rest 60s between rounds
7A.Cable Triceps Pressdown	4 rounds	8 reps	0s
7B.Tricep Dips	4 rounds	8 reps	0s
7C.Diamond Pushup	4 rounds	8 reps	60s

Day 6 - 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	4 sets	5 reps	150s
2.Barbell Romanian Deadlift	4 sets	10 reps	60s
3.Barbell Zercher Squat	4 sets	12 reps	60s
4.Incline Sit-up	4 sets	10 reps	60s
5.Landmine RDL	3 sets	10 reps	60s

Date Created: 12/13/2019, UTC

Last Updated: 11/21/2021, UTC

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