Hugh Jackman Workout from X-Men: Days Of Future Past


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 “X-Men: Days of Future Past”, with some notes on how Jackman and his trainer took what we already covered in his training for “The Wolverine” and followed it up with this one.

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, Kingsbury 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.”

Seeing both routines here at SHJ I know the changes weren’t substantial enough to make a huge change for someone that’s just coming in and starting out from scratch, but when your at Jackman’s level the changes that need to be made to step it up from incredible to insanely incredible are minor tweaks that are very specific to what HE needs.

BUT, it’s still relevant overall to be able to jump in and take on the Wolverine challenge below.

Hugh Jackman “Days of Future Past” Workout Routine

Hugh Jackman Days of Future Past Workout

Training Volume:

5 Days a Week

Bonus Explanation:

Jackman and his trainer turned many of the accessory exercises of this workout into supersets and trisets, so feel free to complete them as such if you can handle the intensity! 🙂

Warm Up Explanation:

Warm up and cool down each day with dynamic stretching and foam rolling.

50 Club Explanation:

Pick a weight you can use for 12 reps.

With a partner, take as many turns as necessary to reach 50 total reps, going to failure on each turn. If you’re training alone, use rest periods no greater than 35 seconds.

If you reach more than 12 reps on your first set, it still only counts as 12—this is a clear indicator that you should have gone heavier, so more work is your punishment.

The 50 Club isn’t a drop set, so whichever weight you use in the first set is what you need to use for all 50 reps.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Hugh Jackman DOFP Workout Routine: Sample Workout Schedule

Monday: Lower Body Day

Tuesday: Chest and Arms

Wednesday: Back and Biceps

Thursday: Squats and Legs

Friday: Chest, Back and Arms

Saturday: Optional Add-on Work or Rest Day

Sunday: Rest Day

Hugh Jackman DOFP Workout Routine: Lower Body Day

Warm Up: 

Refer to explanation above.

Workout: 

Barbell Deadlift

4×5

Barbell Front Squat

50 Club (Refer to explanation)

Single Leg Press

4×12 each leg

Hanging Knee Raise

4×12

Leg Press Calf Raise

4×12

Russian Twist

4×10

Hugh Jackman DOFP Workout Routine: Chest and Arms

Warm Up: 

Refer to explanation above.

Workout: 

Incline Barbell Bench Press

8×6

General Pull Up

8×8

Dumbbell Bench Press

4×10

Inverted Row

4×10

Standing Zottman Curl

4×8

Dumbbell Bicep Curl

4×8

Cross Body Dumbbell Curl

4×8

Skull Crushers

4×8

Weighted Dips

4×8

Narrow Push Ups

4×8

Hugh Jackman DOFP Workout Routine: Shoulders and Upper

Warm Up: 

Refer to explanation above.

Workout: 

Dumbbell Shoulder Press

8×8

Behind The Neck Shoulder Press

3×15

Upright Row and Press

50 Club (Refer to explanation)

Overhead Lateral Raise

3×10

Weighted Plate Front Raise

3×10

Dumbbell Rear Delt Flye

3×10

Seated Lateral Raises

3×8

Seated Rear Delt Flye

3×8

Seated Dumbbell Shoulder Press

3×8

Hugh Jackman DOFP Workout Routine: Squats and Legs

Warm Up: 

Refer to explanation above.

Workout: 

Barbell Front Squat

8×6

Romanian Deadlift

4×12

Barbell Hack Squat

4×12

Weighted Decline Sit Ups

4×12

Leg Press Calf Raises

4×12

Windshield Wipers

4×10

Hugh Jackman DOFP Workout Routine: Chest, Back and Arms

Warm Up: 
Refer to explanation above.

Workout: 

General Pull Ups

8×6

Neutral Grip Dumbbell Incline Bench Press

3×8

Dumbbell Rows

3×6-6 (Drop Set)

Cable Rear Delt Flyes

3×12

Pushdowns

3×12

Narrow Grip Eccentric Chin Ups

3×2 (Slow Negative 20-30 Seconds)

Barbell Bicep Curl

3×12

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