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Wolverine Workout: How To Get As Jacked As Hugh Jackman

By Chris Davis

Experience
Intermediate (2-3 years)
Time
73 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Gain Strength, Men's Tone Body
Equipment
Ab Wheel, Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, Landmine, Machine, Pull up bar, Weight Plate
Statistics
Average Carido Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

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. It focuses on interval training to burn fat.

The primary goals of the Wolverine workout are to improve size and strength, while reducing body fat.

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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.

1. Barbell Bench Press
4 sets, 5 reps, (rest 150s)
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2. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press▶
4 sets, 10 reps, (rest 60s)
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3. Seated Behind The Neck Press
Seated Behind The Neck Press▶
4 sets, 10 reps, (rest 60s)
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Circuit
4A. Tricep Dips
Tricep Dips▶
3 sets, 10 reps, (rest 30s)
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4B. Cable Triceps Pressdown
3 sets, 12 reps, (rest 30s)
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Circuit
5A. Dumbbell Lateral Raise
Dumbbell Lateral Raise▶
3 sets, 8 reps, (rest 60s)
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5B. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise▶
3 sets, 8 reps, (rest 60s)
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5C. Rear Delt Raise
3 sets, 8 reps, (rest 60s)
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5D. Standing Dumbbell Press
3 sets, 8 reps, (rest 60s)
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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.

1. Barbell Squat
4 sets, 5 reps, (rest 150s)
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2. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat▶
4 sets, 10 reps, (rest 60s)
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3. One Leg 45 Degree Leg Press
One Leg 45 Degree Leg Press▶
4 sets, 10 reps, (rest 60s)
10 for each leg
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Circuit
4A. Dumbbell Standing Calf Raise
4 sets, 12 reps, (rest 60s)
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4B. Lying Knee Raise (on floor)
4 sets, 12 reps, (rest 60s)
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5. Ab Roller
4 sets, 10 reps, (rest 60s)
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6. Knee/Hip Raise On Parallel Bars
Knee/Hip Raise On Parallel Bars▶
4 sets, 10 reps, (rest 30s)
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7. Decline Sit Up
4 sets, 10 reps, (rest 30s)
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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.

1. Weighted Pullup
Weighted Pullup▶
4 sets, 5 reps, (rest 150s)
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2. Bent Over Two-Dumbbell Row
Bent Over Two-Dumbbell Row▶
4 sets, 12 reps, (rest 60s)
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3. Bodyweight Mid Row
Bodyweight Mid Row▶
4 sets, 10 reps, (rest 60s)
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4. Alternating Incline Dumbbell Biceps Curl
4 sets, 10 reps, (rest 60s)
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Circuit
5A. Standing Zottman Biceps Curl
4 sets, 8 reps, (rest 60s)
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5B. Cross-Body Dumbbell Hammer Curl
Cross-Body Dumbbell Hammer Curl▶
4 sets, 8 reps, (rest 60s)
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5C. Arms Rotated Incline Dumbbell Curl
4 sets, 8 reps, (rest 60s)
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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.

1. Barbell Incline Bench Press
4 sets, 6 reps, (rest 150s)
Drop set
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2. Dumbbell Decline Bench Press
4 sets, 6 reps, (rest 60s)
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3. Incline Dumbbell Press
Incline Dumbbell Press▶
4 sets, 6 reps, (rest 60s)
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4. Dumbbell Bench Press
4 sets, 6 reps, (rest 60s)
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5. Cable Standing Fly
4 sets, 10 reps, (rest 60s)
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6. Close-Grip Bench Press
4 sets, 10 reps, (rest 60s)
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Circuit
7A. Cable Triceps Pressdown
4 sets, 8 reps, (rest 60s)
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7B. Tricep Dips
Tricep Dips▶
4 sets, 8 reps, (rest 60s)
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7C. Diamond Pushup
4 sets, 8 reps, (rest 60s)
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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

1. Barbell Deadlift
4 sets, 5 reps, (rest 150s)
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2. Romanian Deadlift
4 sets, 10 reps, (rest 60s)
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3. Zercher Squat
4 sets, 12 reps, (rest 60s)
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4. Incline Sit-up
Incline Sit-up▶
4 sets, 10 reps, (rest 60s)
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5. Landmine RDL
Landmine RDL▶
3 sets, 10 reps, (rest 60s)
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Date Created: 12/13/2019, UTC


Last Updated: 9/12/2020, UTC

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