Hugh Jackman is an inspiration not only as an actor but also as a lifter. Jackman looks stronger, more muscular and more shredded now in his forties than he ever did in his thirties. It’s a testament to his hard work and it just shows that discipline, dedication and true effort trumps everything else.
When Hugh Jackman was asked to star in The Wolverine, he had already played the supermutant role in X-Men, X2: X-Men United, X-Men: The Last Stand, X-Men Origins: Wolverine X-Men.
Jackman knew how to get into great shape, but he wanted to take his physique for The Wolverine to a whole new level and bring out the most muscular and ripped Wolverine than ever before.
To help him take his physique to the next new level, Jackman paired up with top trainer David Kingsbury. While Jackman was already lean and fit, his physique didn’t carry enough lean muscle mass to present a truly impressive Wolverine physique.
So, Kingsbury plotted out how to best pack on muscle mass and strength onto Jackman’s physique within five months time. Since Jackman dedicates his all to any project that he takes on, his trainer knew that his level of motivation and focus would not be an issue in bringing about the best possible physique package.
Kingsbury focused on the basic compound movements. He had Jackman train with heavy weights in the low, 1-5 rep range at first, to build up his max effort strength.
Then he switched Jackman’s training to more of the hypertrophy range of 8-12 reps. The combination of low and moderately high reps allowed Jackman to make the best possible muscle and strength gains.
Jackman stayed focused on progressive overload, continuously pushing his body to lift more weight and keep getting stronger. He also did cardio and maintained a strict diet to stay as lean as possible.
His main weight training movements were the barbell back squat, barbell deadlift, weighted pull up and barbell bench press. Here is one of the workouts that Hugh Jackman was on during his training to build the most ripped muscular Wolverine ever.
Hugh Jackman’s Wolverine weight training routine:
Day 1: Monday: Shoulders And Triceps Training
1. Dumbbell Shoulder Press: 4 sets, 10 reps
2. Behind-The-Neck Press: 4 sets, 10 reps
3. Cuban Press: 3 sets, 10 reps
4. Triceps Dip: 3 sets, 10 reps
5. Triceps Push-Down: 3 sets, 12 reps
6. Lateral Raise: 3 sets, 8 reps
7. Front Raise: 3 sets, 8 reps
8. Rear Delt Flyes: 3 sets, 8 reps
9. Overhead Press: 3 sets, 8 reps
Day 2: Tuesday: Legs And Abs Training
1. Barbell Front Squat: 4 sets, 10 reps
2. Single Leg Press: 4 sets, 10 reps
3. Standing Calf Raise: 4 sets, 12 reps
4. Hanging Leg Raise: 4 sets, 12 reps
5. Ab Wheel Roll-Out: 4 sets, 10 reps
Day 3: Wednesday: Back And Biceps Training
1. Weighted Pull-Up: 4 sets, 5 reps
2. Dumbbell Single-Arm Row: 4 sets, 12 reps
3. Barbell Bent-Over Row: 4 sets, 10 reps
4. Cable Lat Pull-Down: 4 sets, 10 reps
5. Cable Seated Row: 4 sets, 10 reps
6. Dumbbell Biceps Curl: 4 sets, 10 reps
7. Zottman Curl: 3 sets, 8 reps
8. Cross-Body Curl: 4 sets, 8 reps
Day 4: Thursday: Chest And Triceps Training
1. Incline Dumbbell Bench Press: 4 sets, 10 reps
2. Incline Barbell Bench Press: 4 sets, 10 reps
3. Flat Barbell Bench Press: 4 sets, 10 reps
4. High-To-Low Cable Flyes: 4 sets, 10 reps
5. Narrow-Grip Bench Press: 4 sets, 10 reps
6. Triceps Push-Down: 3 sets, 8 reps
7. Triceps Dips: 3 sets, 8 reps
8. Triangle Push Ups: 3 sets, 8 reps
Day 5: Friday: Legs And Abs Training
1. Barbell Dead-lift: 4 sets, 5 reps
2. Romanian Deadlift: 4 sets, 10 reps
3. Zercher Squat: 4 sets, 12 reps
4. Weighted Incline Sit-Up: 4 sets, 10 reps
5. Barbell Landmine: 4 sets, 20 reps