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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
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
2 x Dumbbell, Ab Wheel, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Dips (Parallel) Bar, Flat Bench, Incline Bench, Landmine, Machine, Pull up bar, Single Grip Handle Strap, Squat Rack, Vertical Bench, Weight Plate
Statistics
Average Cardio 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.

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

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.

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

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

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

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

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1. Barbell Deadlift
4 sets, 5 reps, (rest 150s)
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Barbell Zercher Squat demonstrationPlay Barbell Zercher Squat demonstration
3. Barbell Zercher Squat
4 sets, 12 reps, (rest 60s)
Show Alternative Exercises
Incline Sit-up▶
4. Incline Sit-up
4 sets, 10 reps, (rest 60s)
Show Alternative Exercises
Landmine RDL▶
5. Landmine RDL
3 sets, 10 reps, (rest 60s)
Show Alternative Exercises

Date Created: 12/13/2019, EST


Last Updated: 7/12/2021, EDT

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