Hugh Jackman Workout Plan for Wolverine

Hugh Jackman got his body and strength to another level at an age that most men are slowing down. PIOP asked him what happened and he was kind enough to answer.

Wolverine is a badass.  There’s no doubt about that.  The only person possibly to play the role of a badass like that is Hugh Jackman.  And he only got better as time went on.  He is a picture of him at 31 and then at 44. Can’t forget to mention the Hugh Jackman Supplements played a huge role in the transformation as well.

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Hugh Jackman’s is very motivated and adherent so he doesn’t need a drill sergeant or babysitter to watch is every move.  The biggest problem was lack of rest.  He works long hours so sometimes he would only get 5-6 hours of sleep.  On those days naps were encouraged.

He completely changed his routine after the first appearance as Wolverine.  He used to be in the 10-12 rep range, now he’s in the 5-6 rep range.  He starts with low reps to build strength and as time goes on increases to higher reps.  As he increases strengths with low reps, he increases capacity with higher reps.  The combination of both styles brings the greatest gains.

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Hugh Jackman Workout Plan:

Workout 1: Full Body

Warm-Up

ILIOTIBIAL TRACT-SMR
20-30 seconds

QUADRICEPS-SMR
20-30 seconds

HAMSTRING-SMR
20-30 seconds

PIRIFORMIS-SMR
20-30 seconds

LOWER BACK-SMR
20-30 seconds

LATERAL BAND WALK
1 Set x 10 Reps

DUMBBELL REAR LUNGE
1 Set x 10 Reps

ROPE JUMPING
2 minutes

TRX HP AND LAT STRETCH (SHOWN AS HIP CIRCLE)
1 Set x 5-10 Reps

RESISTANCE TRAINING

BARBELL DEAD LIFT
4 Sets x 8 Reps

CLEAN PULL
4 Sets x 8 Reps

HANG SNATCH
4 Sets x 8 Reps

DUMBBELL REAR LUNGE
4 Sets x 8 Reps

PUSH PRESS
4 Sets x 8 Reps

ONE LEG BARBELL SQUAT
4 Sets x 8 Reps

BARBELL BENCH PRESS – MEDIUM GRIP
4 Sets x 8 Reps

BARBELL DEADLIFT
4 Sets x 8 Reps

INVERTED ROW
4 Sets x 8 Reps

FARMERS WALK
2 Sets x 100 yards (2 minutes rest)

FINSHERS

STANDING BICEPS CABLE CURL
2-3 Sets x 6-8 Reps

CABLE CHEST PRESS
2-3 Sets x 6-8 Reps

LEG PRESS
2-3 Sets x 6-8 Reps

TRICEPS PUSHDOWN
2-3 Sets x 6-8 Reps

SEATED SIDE LATERAL RAISE
2-3 Sets x 6-8 Reps

Workout 2: Full Body

WARM UP

ILIOTIBIAL TRACT-SMR
20-30 seconds

QUADRICEPS-SMR
20-30 seconds

HAMRSTRINGS-SMR
20-30 seconds

PIRIFORMIS-SMR
20-30 seconds

LOWER BACK-SMR
20-30 seconds

LATERAL BAND WALK
1 Set x 10 Reps

DUMBBELL REAR LUNGE
1 Set x 10 Reps

ROPE JUMPING
2 minutes

TRX HP AND LAT STRETCH
1 Set x 5-10 Reps

RESISTANCE TRAINING

BENT OVER BARBELL ROW
4 Sets x 8 Reps

HANG CLEAN
4 Sets x 8 Reps

PUSH PRESS
4 Sets x 8 Reps

BARBELL SQUAT
4 Sets x 8 Reps

GOOD MORNING
4 Sets x 8 Reps

KETTLEBELL CURTSY LUNGE
4 Sets x 6 Reps

ALTERNATING DELTOID FRONT RAISE
4 Sets x 6 Reps

GOBLET SQUAT
4 Sets x 6 Reps

PULLUPS
4 Sets x 6 Reps

FARMERS WALK
2 Sets x 100 yards (2 minutes rest)

FINISHERS

STANDING BICEPS CABLE CURL
2-3 Sets x 6-8 Reps

CABLE CHEST PRESS
2-3 Sets x 6-8 Reps

LEG PRESS
2-3 Sets x 6-8 Reps

TRICEPS PUSHDOWN
2-3 Sets x 6-8 Reps

SEATED SIDE LATERAL RAISE
2-3 Reps x 6-8 Reps


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