Hugh Jackman Workout & Diet: Supersets Wolverine Workout

The Hugh Jackman Workout combines lifting and diet to create the Wolverine Workout. Hugh Jackman is best known as The Wolverine, so we’ve focused on the Hugh Jackman Workout for his Wolverine movies.

There’s two very different workouts he used, based on the fact he used a different trainer for each movie. We’ll start with the workout Hugh Jackman did for The Wolverine (2013). Following this, there’s also the workout Hugh Jackman did for X-Men Origins: Wolverine (2009).

hugh jackmanBoth workouts are straight from the horse’s mouth–Hugh Jackman, and the trainers that trained him. For The Wolverine (2013), Hugh Jackman worked out with David Kingsbury. Check out more from the source, Hugh Jackman trainer David Kingsbury’s website. Hugh Jackman tweeted on August 9th 2013, to check out his trainers website via @RealHughJackman.

So, here’s the Wolverine Workout based on the trainer’s exact advice (Hugh Jackman did this workout for 6 months straight, prior to and while filming The Wolverine (2013):

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The Hugh Jackman Wolverine Workout Monday Routine – Chest & Arms

The Hugh Jackman Wolverine Workout Monday routine starts with a Chest & Arms workout, followed by 45 minutes of low-impact cardio on an empty stomach. The key is to do weightlifting and cardio before the first meal of the day to burn the most fat. Hugh Jackman used rowing, elliptical, and spinning bicycle machines to get his cardio in. His trainer says that you can use a treadmill, but Hugh Jackman did not because they couldn’t risk a high-impact type of injury.

  1. Bench Press: (see below: 4 sets of 5 in week 1, etc.) Rest: 150 secs between sets.
  2. Dumbbell Shoulder Press: (4 sets of 10) Rest: 60 secs between sets.
  3. Behind-the-Neck Press: (4 sets of 10) Rest: 60 secs
  4. Cuban press: (3 sets of 10) Rest: 30 secs
  5. Dips (3 sets of 10) with Tricep Pushdown (3 sets of 12) Superset (do both, then rest 60 secs).
  6. Lat Raises (Superset with next 3 exercises, 3 sets of 8 reps, and then rest 60 secs between Supersets):
  7. Front Raises
  8. Rear Shoulder Flys
  9. Overhead Press

So, you finish the Monday workout by doing 4 exercises #6-#9 all at once. Rest 60 secs after the Superset, then do all four exercises again. 3 sets of 8 reps of each exercise, 1 circuit at a time, will do the trick. Hugh Jackman workout trainer, David Kingsbury, would have Hugh Jackman workout first thing in the morning on an empty stomach. Kingsbury suggests doing a 2nd cardio in the afternoon if your goal is to lose weight.

Cardio For Monday:

David Kingsbury, Hugh Jackman’s trainer, says that The Wolverine Workout cardio is based on Hugh Jackman’s fitness levels. As the weeks went by, Kingsbury increased the cardio levels of the Hugh Jackman workout. He says that if you’re already in great shape, you can start doing Week 8-12+ right away.

  • (Beginner) Week 0-4: 45 minutes AM low intensity cardio, no PM cardio.
  • (Intermediate) Week 4-8: 45 min AM low intensity cardio, 45 min PM interval cardio.
  • (Advanced) Week 8-12+: 45 min AM low intensity cardio, 45 interval cardio PM, sled session if you can.

Here is Hugh Jackman talking about The Wolverine Workout:

The Hugh Jackman Wolverine Workout Tuesday Routine – Legs & Abs

The Hugh Jackman Wolverine Workout Tuesday routine starts with a Legs & Abs workout, followed by 45 minutes of low-impact cardio on an empty stomach. In the first four weeks of The Wolverine Workout, they used 5, 45 minute low intensity cardio sessions per week, and one sled session. The sled session would be done on a rest day, usually Wednesday or Sunday. If you need a day of recovery during the week, take a day off and just do a sled or interval cardio session. Then, bump the weight training down a day for the rest of the week.

  1. Back Squat (see below: 4 sets of 5 in week 1, etc.) Rest: 150 secs between sets.
  2. Front Squat (4 sets of 10) Rest: 60 secs between sets.
  3. Leg Press Machine (Single-Leg) (4 sets of 10) Rest: 60 secs.
  4. Calf Raise / Hanging Leg Raises Superset (4 sets of 12) Rest: 60 secs after each superset.
  5. Ab Wheel Roll-outs (4 sets of 10)
  6. Hanging Knee Raises (4 sets of 10, only done 4 weeks from shirtless scenes)
  7. Decline Resisted Sit-Ups (4 sets of 10, only done 4 weeks from shirtless scenes)

Cardio For Tuesday:

The Wolverine Workout often uses Rowing Intervals. Here, you do 1600m of sprints. Start with a warm up at a moderate pace for 500m. Then, sprint 100m on the rowing machine. Now, you get to go slow for 100m. Repeat both sets 7 more times. This will get you to 1600m. Also, Hugh Jackman does 30 secs of all-out rowing, followed by 60 secs of slow speed. Continue for as long as you plan to go.

Hugh Jackman also does spinning bike intervals. Here, you do a warm up, then sprint for 30 secs followed by 60 secs of slow speed (just like the rowing). For the early morning cardio, done after the workout but before first meal, Hugh Jackman does steady pace rowing, elliptical, walking, or spinning bike while staying in the 60-65% of his max heart rate (MHR). Hugh Jackman’s trainer says that you can use a treadmill, but Hugh Jackman did not because there is a higher risk of injury when using a treadmill. They did not want Hugh to get hurt while doing the Wolverine workout.

  • (Beginner) Week 0-4: 45 minutes AM low intensity cardio, no PM cardio.
  • (Intermediate) Week 4-8: 45 min AM low intensity cardio, 45 min PM interval cardio.
  • (Advanced) Week 8-12+: 45 min AM low intensity cardio, 45 interval cardio PM, sled session if you can.

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