Hugh Jackman Supplement Guide
The Hugh Jackman supplement guide comes straight from his trainer. His trainer says the following supplements were used for The Wolverine Workout:
- 5-10g BCAA‘s (pre and post-workout to combat catabolic effect of empty stomach workouts)
- L-carnitine (pre-workout)
- Animal Pump (pre-workout)
- ZMA (before bed)
- Vitamin Packs (with any meal)
Hugh Jackman Workout For The Wolverine: 4 Top Exercises
Hugh Jackman and trainer David Kingsbury used a percentage system to figure out what weight to lift. This applies only to the 4 top exercises: (Bench Press, Squat, Weighted Pullups, and Deadlifts). The Hugh Jackman Workout For The Wolverine was split into 4 week increments. For the first 3 weeks, Hugh Jackman would do less reps, but more weight. In the 4th week, Hugh Jackman’s trainer lowered the weight, and increased the reps up to 10.
Kingsbury would find out what Hugh Jackman’s max for each exercise is. Then, they would perform sets at different percentages of that max. Hugh Jackman’s trainer says that it is important to find what your working max is. Your working max = 95% of what your 1 rep max for an exercise is. You can use a calculator to find how much weight of your working max to do:
Lifting for Week 1: (Bench Press, Squat, Weighted Pullups, and Deadlifts only)
- 5 reps @ 60% of working max
- 5 reps @ 65% of working max
- 5 reps @ 75% of working max
- 5 reps @ 75% of working max (again)
Lifting for Week 2: (Bench Press, Squat, Weighted Pullups, and Deadlifts only)
- 4 reps @ 60% of working max
- 4 reps @ 75% of working max
- 4 reps @ 85% of working max
- 4 reps @ 85% of working max (again)
Lifting for Week 3: (Bench Press, Squat, Weighted Pullups, and Deadlifts only)
- 3 reps @ 70% of working max
- 3 reps @ 80% of working max
- 3 reps @ 90% of working max
- 3 reps @ 90% of working max (again)
Lifting for Week 4: (Bench Press, Squat, Weighted Pullups, and Deadlifts only)
- 10 reps @ 40% of working max
- 10 reps @ 50% of working max
- 10 reps @ 60% of working max
- 10 reps @ 60% of working max (again)
These exercises were the core exercises behind the Hugh Jackman Wolverine Workout. The reps are based on research that shows that optimal strength gains are made between 1 and 6 reps. Thus, each week Hugh Jackman would go down in reps and up in weight.
Then, in the 4th week they would jump back up to 10 reps. This increase to 10 reps was to focus on increasing muscle hypertrophy (size). After 4 weeks, the goal is to increase your working max for these 4 exercises by 5-10% each month. Reps for all other exercises stay in the 6-10 rep range, to focus on muscle growth. For these exercises, try to gradually increase in weight over time.
Hugh Jackman would get a strength workout in the morning, followed by a low intensity cardio workout. Then, he would get another cardio workout in later in the day. The morning workout would always be done on an empty stomach at low intensity. The afternoon workout would be interval HIIT training.
Hugh Jackman Diet for The Wolverine
The Hugh Jackman diet for The Wolverine is a 2 phase approach. Phase I is all about mass building, while Phase II is about cutting calories, fasting, and lean building.
Hugh Jackman Diet Phase I: Mass Building
Phase I of the Hugh Jackman diet for The Wolverine was all about mass building. Hugh Jackman needed to gain weight after playing Jean Valjean in Les Miserables. Hugh Jackman admits to asking The Rock for diet advice, since he needed to gain 25-30 pounds fast. See The Rock workout here.
Hugh Jackman says The Rock told him to eat 7-8 times a day, totaling about 6,000 calories. Hugh Jackman says his diet consisted of:
Chicken, broccoli and cauliflower. Sometimes, rice, but only till lunch. [The Rock] told me if you want to put on 25 pounds of lean muscle and not fat, eat natural and eat 6,000 calories a day. There were times when I would literally eat with the mind set of working out. ‘One more mouthful, one more, come on, you’ve got to finish this meal.’
So, Hugh Jackman would eat every 2 hours: a protein, vegetable, and rice until lunchtime in order to do the mass building necessary to gain 30 pounds. One of his secrets is to eat steamed chicken. This way, you’re consuming no fat with your meal. Hugh Jackman started eating this way while finishing filming for Les Miserables, as he says:
I was secretly also training for Wolverine. I started very lean, and quite strong. I kept training but ate a lot. I got 30 pounds heavier, a little fatter, but kept strong underneath.