Hugh Jackman Workout & Diet: The Wolverine Workout

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Hugh Jackman has to be one of the more iconic actors today since breaking through his role as Wolverine.  Probably even more impressive is his lean muscle and psyique.  However, there is a reason he looks the way he does when he’s fight the forces of evil on the big screen.  The workout and diet has to be one of the more intense structured ones I seen to date.  Especially since he claims to have implemented this regimen 6 months leading up to the Wolverine role.

The Diet

bulk-up-hugh-jackman-workout-30092011Now again this is definitely one of the more intense workouts, but of course the diet comes with it as well.  The diet always has to take more precedent because the way you look is going to be determined on 70% of the diet then the other 30% comes from the actual training according to Hugh.

The diet is a very strict carb cycling, calorie cycling, and intermitent fasting regimen.  It is usually around the 4,000-4,500 calories per day unless he is really attempting to lean up to where he would drop down to a 3,500 calorie diet.   He eats around 6 meals a day all consisting of protein.

 

The intermitent fast comes on a 16/8 schedule.  Meaning that he will fast for 16 hours followed up by an 8 hour window of eating.  Sometimes he drops it to a 15/9 schedule.  The eating window will always come immeditely after the morning workout sessions.  You don’t ever want to fast for more than 3  hours after the workout.  More times than not you want to be eating immediately after.

Depends On The Days Workout

4b35fe72bd8929c1f0f192180146973eTo really determine how the wolverine is going to consume his calories is determined on the type of training he is doing for the day.  For example:  if he has a heavy weight day then he is going to have a high carb day.  As you can image on the contrary if he is going to have a light or even rest day then he will have a low carb or even just a green leavy vegtable day.

More example will be below.  If he has one heavy weight/high carb day he will then follow that up with a heavy weight/high carb until 4 pm day.

Day
Set
Carbs
Timing
Notes
Monday A1 High Carb All Day 4500 total calories
Tuesday A2 High Carb Half Day (till 4)
Wednesday B1 Med Carb Only 1st Meal
Thursday A1 High Carb All Day 4500 total calories
Friday A1 High Carb All Day 4500 total calories
Saturday A2 High Carb Half Day (till 4)
Sunday B2 Low Carb Rest green veggies-only carbs

The reasons for having high carb days are to:

  • Provide your body with adequate energy
  • Replenish glycogen post-workout
  • Stimulate an insulin response to get nutrients to your muscles
  • improve insulin sensitivity
  • increase fat burning
  • increase muscle gains
  • achieve muscle balance

Meanwhile, medium and low carb days are used to:

  • Encourage fat loss by using fat calories as fuel
  • Make your body more receptive to insulin
  • In turn, insulin receptivity promotes a muscle building response

So, for the Wolverine Diet(6 meals a day):

  • Eat high carbs (sweet potatoes, brown rice, oatmeal) along with protein on heavy weight days.
  • Cycle carbs the next day by eating sweet potatoes, brown rice, oatmeal, but only until 4pm.
  • Focus more on healthy fats (almonds, seeds, avocados) on days where you’re doing low-intensity cardio (Wednesday and Sunday, if you follow The Wolverine Workout to the tee).
  • Not the fun calories. Chicken, fish, maybe steak, always protein six times a day. Protein, steamed vegetables, and occasionally some brown rice.

 

The Workout

Hugh Jackman workout

Hugh Jackman’s workout is obviously just as intense as his dieting.  He usually works out for about 3 hours a day.  45 minutes of low intensity cardio and weight training first thing in the morning.  Followed by an afternoon session high intensity cardio.

4 Core Exercises(Bench Press, Squat, Weighted Pullups, and Deadlifts)

Jackman will start mosts days off in the weight training with one of the 4 core excercises.  He practices these a little bit different than the rest of the weight training.  On the core 4 he is going for strength the first 3 weeks meaning that he be doing heavy weight and low repition.  Usually around 3-6 reps and increasing the weight every week.

mens_fitness_15334

Then when it comes time that 4th week hits he will drop the weight and increase the reps for muscle size just as he does with the rest of the training.  He bases the weight on his max which calculated on what he can lift 1 time on the specific exercise.  Below gives you an in depth run down:

Lifting for Week 1:

  • 5 reps @ 60% of working max
  • 5 reps @ 65% of working max
  • 5 reps @ 75% of working max
  • 5 reps @ 75% of working max

Lifting for Week 2:

  • 4 reps @ 60% of working max
  • 4 reps @ 75% of working max
  • 4 reps @ 85% of working max
  • 4 reps @ 85% of working max

Lifting for Week 3:

  • 3 reps @ 70% of working max
  • 3 reps @ 80% of working max
  • 3 reps @ 90% of working max
  • 3 reps @ 90% of working max

Lifting for Week 4:

  • 10 reps @ 40% of working max
  • 10 reps @ 50% of working max
  • 10 reps @ 60% of working max
  • 10 reps @ 60% of working max

Cardio

hugh-jackman-workout-wolverine

The morning session is a low intensity cardio session to burn fat.  The way this happens is never going above 65% of your max heart rate.  The way to calculate this percentage is with this formula:

220-(Your Age) X 0.65 = 65% max heart rate

EX:  220-40 X 0.65 =  117

This will burn enough fat without taking energy from the glycogen(food)

You can choose any way of cardio from:

  • Treadmill
  • Elliptical
  • Running/Jogging
  • Spinning
  • Rowing

The afternoon session is a high intense interval session.

Some of the wolverine’s favorite was rowing and the sled.  If you don’t have a sled do inclined sprints(hills or treadmill)

The key to these workouts is to start with a warm up and then alternated between sprints (30 seconds) and rest/jog (90 seconds)

Jackman would do a rowing session and a sled session both (1-2 times per week).

Tuesday and Saturday he only does 1 cardio session.

Morning training ALWAY on an empty stomach unless it is not immediately in the morning(30 after meal)

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Monday Routine – Chest & Shoulders

mutant-strength-hugh-jackmans-wolverine-workout-plan_a

Exercise
Sets
Reps
Rest
Notes
Total 40 292 Diet: A1
Bench Press 4 5 150 secs See Below: 4 Top Exercises
DB Shoulder Press 4 10 60 secs    
Behind-the-Neck Press 4 10 60 secs    
Cuban press 3 10 30 secs    
Dips 3 10 0 secs Superset SSet #1
Tricep Pushdown 3 12 60 secs Superset SSet #1
Lat Raises 3 8 0 secs Superset SSet #2
Front Raises 3 8 0 secs Superset SSet #2
Rear Shoulder Flys 3 8 0 secs Superset SSet #2
Overhead Press 3 8 60 secs Superset SSet #2

Tuesday Routine – Legs & Abs

 

Exercise
Sets
Reps
Rest
Notes
Total 36 356 Diet: A2
Back Squat 4 5 150 secs 4 Top Exercises
Front Squat 4 10 60 secs
Leg Press 4 10 60 secs Single Leg
Calf Raise 4 12 0 secs Superset SSet #1
Leg Raises 4 12 0 secs Superset SSet #1
Ab Wheels 4 10 60 secs
Knee Raises 4 10 30 secs
Decline Sit-Ups 4 10 30 secs

Tuesday Cardio Routine

  • 45 min AM low intensity cardio, no PM cardio on leg day (rest).

Wednesday Routine – Rest & Cardio(2 sessions)

The Wolverine Workout Wednesday routine is designated as a rest day from lifting. To make up for that, Hugh Jackman spends the morning doing a 90 min low intensity cardio workout. You may still be sore from doing legs the day before.

 

Thursday Routine – Back & Bicepsmutant-strength-hugh-jackmans-wolverine-workout-plan_b

Exercise
Sets
Reps
Rest
Notes
Total 28 244 Diet: A1
Weighted Pull-Ups 4 5 150 secs 4 Top Exercises
DB Rows 4 12 60 secs
Bodyweight Rows 4 10 60 secs
Incline DB Curls 4 10 60 secs
Zottman Bicep Curls 4 8 0 secs Superset SSet #1
Cross Body Curls 4 8 0 secs Superset SSet #1
Pronated Curls 4 8 60 secs Superset SSet #1

Friday Routine – Chest & Arms

Exercise
Sets
Reps
Rest
Notes
Total 36 272 Diet: A2
Incl Bench Press 4 6 150 secs Drop Set 6 sets
DB Press #1 4 6 0 secs Steep see video of
DB Press #2 4 6 0 secs Incline DB Press #1
DB Press #3 4 6 60 secs Flat for example
Cable Flys 4 10 60 secs
Narrow Grip BP 4 10 60 secs
Triceps Pdowns 4 8 0 secs Superset SSet #1
Dips 4 8 0 secs Superset SSet #1
Diamond Grips 4 8 60 secs Superset SSet #1

 

Saturday Routine – Core/Legs

Exercise
Sets
Reps
Rest
Notes
Total 40 292 Diet: B1
Deadlifts 4 5 150 secs 4 Top Exercises
Romanian Deadlifts 4 10 60 secs
Zercher Squats 4 12 60 secs
Incline Sit-Ups 4 10 60 secs
Barbell Landmines 3 10 60 secs

 

Here’s the sample diet, based on what Hugh Jackman’s trainer says he had The Wolverine eat:

mutant-strength-hugh-jackmans-wolverine-workout-plan_c

Wolverine Diet A1 4500 Cals

#
Set
Meal
Food
Notes
Meal 1 A1 Breakfast 6 eggs
Oats with cinnamon
Berries
Cooked ham
Rye toast w/ peanut butter
large
120g
100g
150g
2 slices
Meal 2 A1 Lunch Chicken
Broccoli
Brown Rice
Avocado
250g
100g
130g
125g
Meal 3 A1 Lunch Salmon
Sweet Potato
Green Veggies
Almonds
210g
250g
100g
60g
Meal 4 A1 Dinner Lean Steak
Green Salad
Avocado
150g
50g
125g
Meal 5 A1 Dinner Chicken
Green Veggies
Almonds
200g
150g
25g

Wolverine Diet (A2): 4500 Cals

#
Set
Meal
Food
Notes
Meal 1 A2 Breakfast 6 eggs
Oats with cinnamon
Berries
Cooked ham
Rye toast w/ peanut butter
large
100g
100g
150g
2 slices
Meal 2 A2 Lunch Chicken
Broccoli
Brown Rice
Avocado
250g
100g
120g
125g
Meal 3 A2 Lunch Salmon
Sweet Potato
Green Veggies
Almonds
210g
225g
100g
60g
Meal 4 A2 Dinner Lean Steak
Green Salad
Avocado
150g
50g
125g
Meal 5 A2 Dinner Chicken
Green Veggies
Almonds
150g
150g
25g

Wolverine Diet (B1): 4500 Cals

#
Set
Meal
Food
Notes
Meal 1 B1 Breakfast 6 eggs
Oats with cinnamon
Berries
Cooked ham
Rye toast w/ peanut butter
large
100g
100g
150g
2 slices
Meal 2 B1 Lunch Chicken
Broccoli
Brown Rice
Avocado
250g
100g
120g
125g
Meal 3 B1 Lunch Salmon
Hummus
Green Veggies
Almonds
210g
100g
100g
60g
Meal 4 B1 Dinner Lean Steak
Green Salad
Avocado
150g
50g
125g
Meal 5 B1 Dinner Chicken
Green Veggies
Almonds
200g
150g
25g

Wolverine Diet (B2): 4500 Cals

#
Set
Meal
Food
Notes
Meal 1 B2 Breakfast 6 eggs
Smoked Salmon
Almonds
large
150g
75g
Meal 2 B2 Lunch Chicken
Broccoli
Hummus
Avocado
250g
100g
120g
125g
Meal 3 B2 Lunch Salmon
Green Veggies
Almonds
210g
100g
75g
Meal 4 B2 Dinner Lean Steak
Green Veggies
Almonds
200g
150g
25g
Meal 5 B2 Dinner Chicken
Green Salad
Avocado
150g
50g
125g

The Wolverine Supplement Guide

Workout Supplements & Afternoon Cardio Workout:

The Wolverine workout uses 5-10g of BCAA supplements before and after the workout. This prevents muscle breakdown by infusing your body with amino acids. Use your afternoon workout to go all out. Use high intensity interval training for optimal fat burning. Because you’ve consumed a meal 30 minutes before your afternoon cardio workout, you don’t have to worry about muscle breakdown. Your body pulls energy (glycogen) from the meal you’ve just ate.

  • BCAA’s (5-10 grams pre and post-workout to combat muscle breakdown during workouts)
  • L-carnitine (pre-workout lean muscle builder supplement that removes lactic acid during workout)
  • Animal Pump (pre-workout supplement that contains an NO Blast Complex, Creatine Matrix, Energy Rush, Antioxidants, and Pump Transport Complex)
  • Animal Pack (1 per day with any meal, avoid caffeine while absorbing these vitamins)
  • ZMA (Zinc and Magnesium supplement that promotes deep sleep, before bed)

Bodybuilding.com is a great place to find these supplements.

hugh-jackman1

Hugh Jackman:

“I workout for three hours a day. Two hours in the morning. Then, wherever I can during the day I fit in another hour. The most important thing of the training is the eating. In fact, 70% of how you look is how you eat. Only 30% is the training.”

 

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