Hugh Jackman Wolverine Workout

There is no doubt that Hugh Jackman built an incredible physique for his role in the movie Wolverine. Jackman has a good shoulder to waist ratio and he also has a nice level of leanness and muscle definition. This is the reason why he looks a lot bigger than he actually is and why he stands out so much.

In this post I will be sharing with you the Hugh Jackman Wolverine Workout that you can use to build a body like Jackman’s in the movie.

Nutrition

 It is important that we first talk about Jackman’s diet first. If you neglect nutrition, then there is no way that you will get optimum results.

Believe it or not, Jackman asked the Rock for nutrition advice on how to gain lean muscle. The Rock told him to eat 5,000-6,000 clean calories a day.

He also told him to eat every two hours and to make sure that every meal included a lean protein source. The key here is clean calories, as we all know that 6,000 calories of junk will not build as much muscle as clean calories will.

Jackman said that the diet consisted mostly of chicken and vegetables and brown rice on occasion.

 

            This diet plan definitely seems typical and boring to me. This is also something that I would not usually recommend for people to do, but you can’t argue with his results.

In my opinion 5,000-6,000 calories is too many for most people, and eating every two hours just isn’t necessary. Definitely feel free to eat less than this while doing this workout routine.

As long as your nutrition plan is solid, this workout will still provide you with amazing results.

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Hugh Jackman Wolverine Workout

 This workout will consist of four workouts a week with emphasis placed on the muscles that will build a nice v-taper. A good workout schedule would be two days on and one day off.

For example you would workout on Monday and Tuesday, take Wednesday off, and workout again on Thursday and Friday.

            Day 1- Chest, Shoulders, and Triceps

                        Incline Dumbbell Press- 5 sets of 8 reps (90 sec rest btw sets)

                        Flat Dumbbell Flys- 3 sets of 12 reps (60 sec rest btw sets)

                        Seated Dumbbell Military Press- 4 sets of 6 reps (2 min rest btw sets)

                        Side Lateral Raises-3 sets of 10 reps (60 sec rest btw sets)

                        Skull Crushers- 5 sets of 5 reps (2 min rest btw sets)

                        Tricep Pushdowns- 3 sets to failure (45 sec rest btw sets)

            Day 2- Back and Biceps

                        Pull-ups- 5 sets to failure (90 sec rest btw sets)

                        Seated Cable Rows – 4 sets of 6 reps (2 min rest btw sets)

                        One Arm Dumbbell Rows- 3 sets of 8 reps (90 sec rest btw sets)

                        Barbell Curls- 5 sets of 5 reps (60 sec rest btw sets)

                        Hammer Curls- 3 sets of 10 reps (45 sec rest btw sets)

            Day 3- Legs and Shoulders

                        Barbell Squats- 5 sets of 5 reps (2 min rest btw sets)

                        Stiff Leg Deadlift- 3 sets of 10 reps (60 sec rest btw sets)

                        Standing Calf Raises- 3 sets of 12-15 reps (60 sec rest btw sets)

                        Dumbbell High Pull- 4 sets of 6 reps (2 min rest btw sets)

                        Seated Side Lateral Raises- 3 sets of 10 reps (60 sec rest btw sets)

            Day 4-Back and Arms

                        Pullovers- 5 sets of 8 reps (90 sec rest btw sets)

                        Bent Over Rows- 4 sets of 6 reps (2 min rest btw sets)

                        Incline Dumbbell Curls- 3 sets of 8 reps (90 sec rest btw sets)

                        Reverse Band Curls- 3 sets of 12-15 reps (45 sec rest btw sets)

                        Weighted Dips- 5 sets of 5 reps (2 min rest btw sets)

                        Overhead Tricep Extension- 3 sets of 10 reps (60 sec rest btw sets)

Side Notes:

-This program is meant for people who are looking to gain lean muscle and build a dominant physique.

-Cardio can be done during this workout program if you would like to. I recommend 15-20 minutes of intervals no more than three times per week.

-Ab training can also be done separately to the workout as well.  I recommend training your abs three times per week rotating between your favorite ab exercises.

-Also if you would like to get your hands on more workouts that focus on building a proportionate v-tapered body, then you must check out the Adonis Index Workout System. This workout is based on the golden shoulder to waist ratio, and it will help you build the most attractive physique possible. Click Here to check it out!

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