Hugh Jackman Workout Routine from “The Wolverine”


We recently did a huge update to our research and article into Hugh Jackman’s Workout Routine and Diet and now we’re going to be adding a piece of that on here.

In that original article I break down three different workout routines:

  • Research and Workout from our Original Research
  • Workout from The Wolverine
  • Workout from X-Men: Days of Future Past

So in this one we’re strictly covering the workout from “The Wolverine”, with some notes on how Jackman and his trainer followed it up into Days of Future Past, but this should make it easier for some members to get a clear understanding of how we ended up with multiple different workouts for Jackman.

And one thing I should make a specific note of is the fact that training adaptations and swapping around programming for different roles and goals is not uncommon at all among celebrities.

We actually see it all the time and it’s a huge part of my research into celebrity transformations in my book Superhuman Secrets as well.

Jumping right into some of the notes from Jackman’s trainer, Kindbury said this in an interview with Muscle and Fitness before sharing the routine they used for Days of Future Past:

“I wanted to adapt and improve the previous plan to take Hugh to the next level,” Kingsbury says. “The new plan follows similar principles, but has a couple of major changes from what we did on The Wolverine. This plan utilizes two percentage systems—one aimed at strength, the other with a focus on hypertrophy.”

This tell us that they’re quite similar, but they did make some minor adaptations to take his physique up a notch.

At the end of the day though, we do need to remember that this routine is really what got him into the initial insane shape – on top of his nutrition (which we cover in our original article as well).

Hugh Jackman “The Wolverine” Workout Routine


Training Volume:

5 Days a Week

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Hugh Jackman Wolverine Workout Routine: Sample Workout Schedule

Monday: Upper Body Day

Tuesday: Lower Body Training

Wednesday: Back and Biceps

Thursday: Upper Body (Chest and Tricep Focus)

Friday: Lower Body (Back and Core Focus)

Saturday: Optional Add-on Work or Rest Day

Sunday: Rest Day

Hugh Jackman Wolverine Workout Routine: Upper Body Day

Warm Up: 

5-15 Minute Incline Walk

Dynamic Warm Up

Workout: 

Barbell Bench Press

4×5, 4, 3, 10

Dumbbell Shoulder Press

4×10

Behind The Neck Shoulder Press

4×10

Cuban Press

4×10

Bodyweight Dip

4×10

Dumbbell Lateral Raise

4×12

Dumbbell Front Raise

3×8

Rear Delt Flyes

3×8

Overhead Press

3×8

Hugh Jackman Wolverine Workout Routine: Lower Body Day

Warm Up: 

5-15 Minute Incline Walk

Dynamic Warm Up

Workout: 

Barbell Back Squat

4×5, 4, 3, 10

Barbell Front Squat

4×10

45-Degree Single-Leg Press

4×10

Standing Calf Raises

4×12

Hanging Leg Raises

4×12

Ab Wheel Rollout

4×10

Hugh Jackman Wolverine Workout Routine: Back and Biceps

Warm Up: 

5-15 Minute Incline Walk

Dynamic Warm Up

Workout: 

Weighted Pull Ups

4×5, 4, 3, 10

Single Arm Dumbbell Rows

4×12

Bodyweight Row

4×10

Incline Dumbbell Bicep Curl

4×10

Zottman Curl

4×8

Cross Body Dumbbell Curl

4×8

Pronated Grip Straight Bar Curl

4×8

Hugh Jackman Wolverine Workout Routine: Upper Body (Chest and Tricep Focus)

Warm Up: 

5-15 Minute Incline Walk

Dynamic Warm Up

Workout: 

Incline Dumbbell Bench Press

4×6+6+6

(6 High Incline, 6 Moderate Incline, 6 Flat)

Cable Flyes

4×10

Close Grip Barbell Bench Press

4×10

Tricep Pressdown

4×8

Bodyweight Dip

4×8

Narrow Push Up

4×8

Hugh Jackman Wolverine Workout Routine: Lower Body (Back and Core Focus)

Warm Up: 

5-15 Minute Incline Walk

Dynamic Warm Up

Workout: 

Barbell Deadlift

4×5, 4, 3, 10

Romanian Deadlift

4×10

Zercher Squat

4×12

Weighted Sit Up

4×10

Barbell Landmine

4×10

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