Hugh Jackman is an Oscar-winning Australian actor best known for his role as Logan in the film Wolverine.
He had an A-List Hollywood career prior to landing that role, having appeared in films such as X-Men. His character on Wolverine holds the Guinness World Record for the longest-running Marvel Superhero.
If you’re a Wolverine fan, you’ll agree that Hugh Jackman’s fitness has been exceptional throughout the franchise. This is largely due to the training program he undertook while preparing for the film. The ‘Wolverine Program’ is the name given to this training program. It was created by David Kingsbury, a UK-based trainer.
Body Measurements: Height and Weight
| Weight | 205 lbs. |
| Height | 6 ft. 2 in. |
| Age | 55 years |
| Chest | 45 in. |
| Waist | 33 in. |
| Biceps | 17 in. |
Hugh Jackman: Workout Routine
Since Hugh Jackman has been playing Wolverine for 17 years, Jackman hasn’t always stuck to the same trainer or workout routine. David Kingsbury’s specific workout routine, on the other hand, was responsible for his massive muscle gain. David divided Jackman’s workout into two phases: bulk and cut.
Calculating the number of calories needed to give the actor the leanest muscle gain possible was part of the bulk phase. David also used a combination of interval training and low-intensity workouts. Hugh was bulking up, so this was to keep the fat levels down.
In terms of the cut phase, David changed the amount of cardio Hugh did as well as his caloric intake. He did, however, continue to lift weights like Hugh Jackman. This workout was designed to keep Jacknman’s body fat low while also increasing his muscle strength and size.
In addition, Hugh Jackman’s workout plan emphasized progressive overload. To ensure consistent strength gains, gradually increase the weight lifted during the workout. Hugh Jackman’s schedule was broken down into four weeks. The Barbell Bench Press, Weighted Pull-Up, Deadlift, and Back Squat were all adjusted during the first three weeks. Every week, the weights lifted were increased.
The Wolverine program consisted of the following:
Monday Hugh Jackman workout; Arms
This Hugh Jackman workout routine involves performing 6 exercises, 4 times;
- Warm up with foam roll and dynamic stretch workouts (4 sets)
- Behind-the Neck & Dumbbell Shoulder Press
- Barbell Bench Press with five reps (4 sets with 2.5 min rest)
- Triceps Push Downs & Dips (15 to 60-sec rest)
- 10 reps Cuban Press (3 sets with 0.5 min rest between each set)
- Shoulder Circuit Workout (Overhead press, Lateral Raise, Front Raise, and Rear Flys)
Tuesday Hugh Jackman workout; Legs
- Warm up with foam roll and dynamic stretch workouts (4 sets)
- Barbell Bench Press with five reps (4 sets with 2.5 min rest)
- 10 reps Single-Leg Press & Front Squat (1 min rest)
- Hugh Jackman Ab Workout with Wheel Rollouts (1 min rest)
- Hanging Leg Raises & Calf Raise
- Foam Roll and Static Stretching Exercises
Wednesday Hugh Jackman workout; Back & Biceps
- Warm up with foam roll and dynamic stretch workout (4 sets)
- 5 reps Weighted Pull-ups (4 sets, 2.5 min rest)
- 12 reps Dumbbell Single-Arm Row (1 min rest)
- 10 reps Incline Dumbbell Curl and Bodyweight Row (1 min rest)
- Biceps Circuit workout with 8 reps of prompted Curls, Zottman & Cross-Body
- Foam Roll and Static Stretching Exercises
Thursday Hugh Jackman workout; Chests & Triceps
- Warm up with foam roll and dynamic stretch workout
- Incline-Drop Bench press (6+6+6 reps, 60 sec) & Incline Dumbbell (6+6+6 reps, 150 sec)
- 10 reps Narrow-Grip Bench Press & High-to-Low Cable Flys (1 min rest)
- 8 reps Triceps Circuit Workout including Narrow Push-Ups, Triceps Puh Dows and Triceps Dips (1 min rest)
Friday Hugh Jackman workout; Legs & Back
- Warm up with foam roll and dynamic stretch workout
- Romanian Deadlift (10 reps, 1 min rest) & Deadlift (5 reps, 2.5 min rest)
- 12 rep Zercher squat (1 min rest, 4 sets)
- 10 reps Weighted Incline Sit –Up (1 min rest, 4 sets)
- 20 reps Barbell Landmine (1 min rest, 4 sets)
Sunday & Saturday Hugh Jackman is working out; he’s taking a break.
On Saturday and Sunday, the Wolverines take a break from their normal routine. Hugh Jackman’s body was able to recover as a result of this. On rest days, however, light cardio workouts such as walking on a treadmill without handles may be a good option. It will aid in muscle recovery as well as circulation.
Hugh Jackman’s Workout Routine
The Wolverine workout plan, as you can see, includes almost every exercise imaginable. However, from the beginning to the end, the main focus was on progressive overload and weightlifting. Hugh Jackman, as previously stated, worked in 4-week cycles, increasing the weights after each week. In the fourth week, increase the reps and decrease the weights.
- Back squat
- Deadlift
- Barbell Bench Press
- Weighted Pull-Up
Hugh Jackman’s Diet
David Kingsbury created his diet routine in addition to Hugh Jackman’s Wolverine Workout. The macronutrients and calories were the main focus of the diet plan. Despite the fact that the diet varied depending on the phase, it always followed one nutrition principle. On rest days, eat low-carb foods, and on weight-training days, eat high-carb foods.
- Oats with eggs
- Steak with broccoli and sweet potato
- Chicken with spinach and brown rice
- Fish with avocado and broccoli
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