Hugh Jackman Wolverine Workout

Hugh Jackman Wolverine Workout

As one of the most badass Marvel characters to ever hit the big screen, Hugh Jackman set out to be the best version of Wolverine he’s ever been in the most recent hit film, “The Wolverine”. His training sessions were all focused around a four-week program, tailored to “overloading”. His workout includes a lot of basic lifts, but he never used any machines. His training goals weren’t to be the biggest, but to be the most balanced. Generally, his workouts would stay in the 6-10 rep range, and on his last set (usually his 4th), he’d reduce the weight by 25% and pump out 18 reps. This guy is a beast! We’re happy to provide a detailed overview of the Hugh Jackman Wolverine Workout!

As you’ll notice on the main lifts, like Barbell Bench Press, Back Squat, Weighted Pull-Ups, and Deadlifts, we’ve listed various percentages of the Weight of your 1 Rep Max (W1RM). Hugh Jackman worked off of a percentage system to figure out exactly how much weight he should lift on any particular exercise, to obtain his “balanced” physique. We’ll provide the full, 4-week breakdown below for the percentages, then get into the actual Hugh Jackman Wolverine Workout.

Hugh Jackman Wolverine Workout Review

 WEEK 1:

  1. Set: 1 | Rep Range: 5 reps  | Weight: 60% of W1RM
  2. Set: 2 | Rep Range: 5 reps  | Weight: 65% of W1RM
  3. Set: 3 | Rep Range: 5 reps  | Weight: 75% of W1RM
  4. Set: 4 | Rep Range: 5 reps  | Weight: 75% of W1RM

WEEK 2:

  1. Set: 1 | Rep Range: 4 reps  | Weight: 65% of W1RM
  2. Set: 2 | Rep Range: 4 reps  | Weight: 75% of W1RM
  3. Set: 3 | Rep Range: 4 reps  | Weight: 85% of W1RM
  4. Set: 4 | Rep Range: 4 reps  | Weight: 85% of W1RM

WEEK 3:

  1. Set: 1 | Rep Range: 3 reps  | Weight: 70% of W1RM
  2. Set: 2 | Rep Range: 3 reps  | Weight: 80% of W1RM
  3. Set: 3 | Rep Range: 3 reps  | Weight: 90% of W1RM
  4. Set: 4 | Rep Range: 3 reps  | Weight: 90% of W1RM

WEEK 4:

  1. Set: 1 | Rep Range: 10 reps  | Weight: 40% of W1RM
  2. Set: 2 | Rep Range: 10 reps  | Weight: 50% of W1RM
  3. Set: 3 | Rep Range: 10 reps  | Weight: 60% of W1RM
  4. Set: 4 | Rep Range: 10 reps  | Weight: 60% of W1RM

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DAY 1

  1. Barbell Bench Press: 4 sets of 5 reps – performance 5 reps with 60% of the weight of your 1 rep max (W1RM), 5 reps with 65%, and 2 sets of 5 reps with 75% (rest 2.5 minutes)
  2. Dumbbell Shoulder Press: 4 sets of 10 reps (1 minute rest)
  3. Behind-the-Neck Press: 4 sets of 10 reps (1 minute rest)
  4. Cuban press: 3 sets of 10 reps (1 minute rest)
  5. Superset: Tricep Dip: 3 sets of 10 reps (15 second rest) / Tricep Push-Downs: 3 sets of 12 reps (60 second rest)
  6. Shoulder Circuit (4 rounds): Lateral Raise: 8 reps / Front Raise: 8 reps / Rear Flys: 8 reps / Overhead Press: 8 reps

DAY 2

  1. Barbell Back Squat: 4 sets of 5 reps – performance 5 reps with 60% of the weight of your 1 rep max (W1RM), 5 reps with 65%, and 2 sets of 5 reps with 75% (rest 2.5 minutes)
  2. Front Squat: 4 sets of 10 reps (1 minute rest)
  3. Single-Leg Press: 4 sets of 10 reps (1 minute rest)
  4. Superset: Calf Raise: 4 sets of 12 reps / Hanging Leg Raises: 4 sets of 10 reps
  5. Ab Wheel Roll-Outs: 4 sets of 10 reps (1 minute rest)

DAY 3

  1. Weight Pull-Ups: 4 sets of 5 reps – performance 5 reps with 60% of the weight of your 1 rep max (W1RM), 5 reps with 65%, and 2 sets of 5 reps with 75% (rest 2.5 minutes)
  2. Dumbbell Single-Arm Row: 4 sets of 12 reps (1 minute rest)
  3. Bodyweight Row: 4 sets of 10 reps (1 minute rest)
  4. Incline Dumbbell Curl: 4 sets of 10 reps (1 minute rest)
  5. Bicep Circuit (4 rounds): Zottman Curl: 8 reps / Cross-Body Curl: 8 reps / Pronated Curl: 8 reps (60 second rest)

DAY 4

  1. Incline Dumbbell Bench Press: 4 dropsets of 6+6 reps (2.5 minutes rest)
  2. Incline-Drop Dumbbell Bench press: 4 sets of 6+6+6 reps (1 minute rest) TIP: Start on a steep incline bench, perform 6 reps, reduce incline angle, performance another 6 reps, and then finish set with 6 reps on flat bench
  3. High-to-Low Cable Flys: 4 sets of 10 reps (1 minute of rest)
  4. Close Grip bench Press: 4 sets of 10 reps (1 minute rest)
  5. Tricep Circuit (4 rounds): Tricep Push-Downs: 8 reps / Tricep Dips: 8 reps / Narrow Push-Ups: 8 reps

DAY 5

  1. Deadlift: 4 sets of 5 reps – performance 5 reps with 60% of the weight of your 1 rep max (W1RM), 5 reps with 65%, and 2 sets of 5 reps with 75% (rest 2.5 minutes)
  2. Romanian Deadlift: 4 sets of 10 reps (1 minute rest)
  3. Zercher Squat: 4 sets of 12 reps (1 minute rest)
  4. Weighted Incline Sit-Up: 4 sets of 10 reps (1 minute rest)
  5. Barbell Landmine: 4 sets of 20 reps (1 minute rest)

If you’re looking to get the most out of your experience with the Hugh Jackman Wolverine Workout, check out our highest rated Fat Burner Supplements, Pre-Workout Supplements, and Protein Supplements to help you to obtain that Wolverine-like physique that we’re all after!

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