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When most men slow down on their gains, Hugh Jackman, during his 40s, took his physique and strength to new levels that gave him those shredded pecs, abs, and biceps. Wolverine is a badass who has lived for no less than 100 years.
He is fluent in more than seven languages and even trained as a samurai in Japan. His body is injected with adamantium and his sharp blades can even cut through the densest metals.
Hugh Jackman (The Wolverine) even at an age of 48 years, looks like he’s just 30. Well, as badass as his character is in the X-men series is his workout routine and believe me, it ain’t a piece of cake.
Jackman started his workout with trainer David Kingsbury who has been training him ever since and gave an inside look at how he built the jacked Wolverine, his workout routine, his diet and even the supplementation.
Wolverine Workout Routine
The main obstacle is building up the lean mass like Jackman and it was only possible for him when he got his body fat under 10% which gave him the shredded look and those sexy abs. His trainer Kingsbury tells that Wolverine worked out on a bulk and cut routine which increases consumption to gain muscle mass while cutting to keep it lean.
In simple, he followed a consistent weight-training plan along with doing cardio and caloric consumption.
The first secret for a Jackman body is to consume carbs on lifting days and switch to low carbs on your rest days. You should measure your food because this training requires careful nutrition.
You should also focus on cardio as it lowers body fat while you bulk. Go for the low-intensity cardio and interval training for fast caloric burn.
The Workout Plan
For an optimal muscle growth regimen, you should do:
- Barbell bench press
- Back squats
- Weighted pull-ups
While you follow this workout, your aim is to gradually increase the weight every week to double your strength. Over a 4-week duration, increase the amount of weight your lift while decreasing the reps. Jackman would increase the weight by 10 percent after each set while reducing one rep.
- During the first week, you should complete a set that includes five reps at 60% of your 1RM.
- On the second week, your reps would decrease to four but there will be a 10 percent increase in the weight you lift.
- On the third week, reps drop to three as you increase another 10 percent weight.
- Finally, on week four, the weight will drop to 40 percent but at 10 reps per set. However, you will be increasing the weight by five percent while keeping the reps at ten. So, it’ll be full hardcore.
We recommend you to work with assisted lifts as following this routine; you’ll experience 90 percent of your 1RM. It’s better to have a partner with you at the gym who can assist you in balancing and completing the reps.
To get a lean muscle mass with high reps, you should focus on the muscle you’ve worked. Let’s suppose you are working on your back. You should focus on biceps. Similarly, doing the chest exercise, focus on your triceps.
- Biceps – curls
- Shoulders – shoulder press and lateral raise
- Triceps – pulldowns, dips and Arnold press
- Legs – Leg extension and calf raise
Keep your target to increase the weight by 10% each week and on the fourth week, drop it by 40% but increase by 5% after each set while you do 10 reps.
As mentioned earlier, Hugh Jackman followed a simple nutrition principle throughout his training. He would eat carbs on training days to fuel his muscles while eating low-carbs on the rest days. His trainer told us that Jackman also calculated the amount of calories and macronutrients he ate on a particular day. This way, he was well-focused and goal-oriented.
His basic diet would include:
- Sweet potatoes
- Brown rice
Are you ready to get jacked like Hugh Jackman aka Wolverine?