The Hugh Jackman (Wolverine) Training Protocol

The Hugh Jackman (Wolverine) Training Protocol

Hugh Jackman is most notably known as the superhero Wolverine from the X-Men saga. 

 

And even if you’re not a huge fan of such movies, you can’t deny the fact that Jackman has managed to build an incredible body, and these days, at the age of fifty, he’s still going strong.

 

What’s even more inspiring is the fact that Jackman didn’t have an impressive physique in the first X-Men movie from 2000. The actor transformed his body in his thirties and forties.

 

But as the old saying goes, “Nothing worth having comes easy.” And so is the case with having an amazing body like Wolverine.

 

The Hugh jackman Diet

 

We’ll get to his training regimen for the Wolverine role (which is among the most intense protocols, worthy rival of Dwayne Johnson’s) in a moment, but first - nutrition.

 

It’s no secret that Jackman had to pack on a lot of muscle mass for Wolverine. But to get there, the actor reportedly ate 4000-4500 calories per day and dropped down to about 3500 when the goal was to lean down. 

 

Jackman also employed carb and calorie cycling, as well as intermittent fasting and ate about six high-protein meals per day. His fasting schedule was the typical 16/8. 

 

Jackman’s daily caloric intake was heavily influenced by the type of workout he was doing on a given day. When he had a demanding workout scheduled, he would also have a high-carb day. Contrary, if the scheduled workout were easy (or he took a rest day), then he would eat fewer carbs and calories.

 

Here’s his schedule:

 

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

 

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The Hugh Jackman Training Protocol

 

Before we get into his weight training protocol, it’s worth mentioning that Jackman also does two daily cardio sessions - a low-intensity one in the morning (treadmill, elliptical, rowing, etc.) and a high-intensity one in the afternoon.

 

Monday – Chest & Shoulders

 

Exercise

Sets

Reps

Rest

Notes

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

 

Total

                            40

  292

       Diet:

A1

 

Tuesday – Legs & Abs

 

Exercise

Set

Rep

Rest

Notes

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

 

Total

                   36

  356

                   Diet:

A2

 

Tuesday Cardio:

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

 

Wednesday – Rest & Cardio

 

Wednesday is a rest day from lifting weights, so, to make up for it, Jackman did 90 minutes of low-intensity cardio in the morning.

 

Thursday – Back & Biceps

 

Exercise

Sets

Reps

Rest

Notes

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

 

Total

                        28

  244

                   Diet:

A1

 

Friday – Chest & Arms

 

Exercise

Sets

Reps

Rest

Notes

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

 

Total

                  36

   272

                    Diet:

A2

 

Saturday – Core/Legs

Exercise

Sets

Reps

Rest

Notes

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

 

Total

                     19

    292

    Diet:

B1

 


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