Unleash The Beast: Hugh Jackman Workout Routine And Diet Plan For Wolverine

May 20, 2014 | 40 Comments

Wolverine workout routine

Hugh Jackman workout

Hugh Jackman has one of the best physiques in Hollywood.

I mean, the man is over 40, but his body is more lean and muscular than 90% of the 20 year old pretty boys in Hollywood. If you’ve seen Hugh in Wolverine then you know how lean and ripped he is.

What was his height and weight

Hugh Jackman height = 6’2

Hugh Jackman weight = 195-205 pounds.

While potentially weighing over 200 pounds may seem like a lot, you have to realize that Hugh is 6’2, which is well above average. Also, Hugh works out a lot, so a lot of that weight is muscle. But at his weight, Hugh is still very lean and has a clearly visible six pack.

The Hugh Jackman workout for Wolverine

To get in shape as Wolverine, Hugh lifted heavy ass weights. There’s no other way to pack on that amount of muscle. You’re not going to look like that by lifting pink dumbbells and your’re sure as hell not going to get that ripped by simply running on the treadmill.

Hugh followed a weight lifting routine split into 2 stages:

  1. A muscle gaining stage where he would try to pack on muscle as fast as possible using a higher rep 8-12 rep range.
  2. A strength gaining stage where he would focus on building strength and losing fat to help reveal all his rock-hard muscle. Reps would be done in the 5 rep range.

Here’s how the workout would be structured:

Hugh Jackman’s workout – Stage 1

The workout is a 3 day split that looks something like this:

Monday(push day)

  • Flat dumbbell press – 2 sets X 8 reps
  • Inlcine dumbell/barbell press – 3 sets X 8 reps
  • Cable crossover – 2 sets X 12 reps
  • Arnold press – 3 sets X 8 reps
  • Upright row (safety tip: keep a slightly wider than shoulder grip)- 3 sets X 8 reps
  • Rear lateral raises – 2 sets X 13 reps
  • Tricep rope extension – 2 sets X 8 reps
  • Skull crushers – 2 sets X 13 reps
  • Close grip push ups – 1 set X failure

Wednesday(lower body, abs)

  • Deadlift – 5 sets x 5 reps
  • Dumbbell goblet squat – 2 sets x 8 reps
  • Dumbbell lunges  – 2 sets x 10 reps per leg
  • Standing calf raise – 2 sets x 10 reps
  • Seated calf raise – 2 sets x 10 reps
  • Hanging leg raises – 2 sets x 20 reps
  • Side plank – 2 sets x hold 1 minute per side
  • Mountain Climbers – 2 sets x 60 seconds

Friday(pull day)

  • Weighted pull ups – 3 sets x 8 reps
  • 1-arm dumbbell row – 3 sets x 8 reps
  • Chin ups(preferably neutral grip) – 2 sets x failure
  • Hammer Curl – 3 sets x 8 reps per arm
  • Incline dumbbell curl – 2 sets x 13 reps per arm
  • Barbell curl – 2 sets x 13 reps
Saturday and Sunday (Rest days)


Hugh Jackman’s workout – Stage 2

Monday (Upper body)

  • Incline dumbbell press – 3 sets x 5 reps
  • Weighted pull ups – 3 sets x 5 reps
  • Dumbbell military press – 3 sets x 6 reps
  • Wide grip cable row – 3 sets x 6 reps

Wednesday (Lower body)

  • Deadlift – 3 sets x 5 reps
  • Front squat – 2 sets x 6 reps
  • Reverse lunges – 2 sets x 6 reps per leg

Friday (Upper body)

Repeat Monday’s workout

Saturday and Sunday (Rest days)


Hugh-Jackman muscle

What was Hugh Jackman’s body fat percentage?

While it was never officially stated, I would guess that Hugh Jackman has about 6-8% percent body fat. This would mean that Hugh Jackman has about 12.6-16.8 pounds of body fat on him and about 193.2-197.4 pounds of lean body mass.

But don’t mistake lean body mass as 100% muscle. Lean body mass consists of everything that’s not fat, including bones, organs, the foods you eat, and your actual muscle mass. So don’t think that Hugh Jackman is 193 pounds of pure lean muscle.

Being at this level of body fat already puts you in the “uber lean” category, and sadly, most guys will never get to this level of leanness because of the dedication required.

How can I lower my body fat like to 6-8%?

Like I said before, getting “Wolverine ripped” is not an easy thing to do. Anyone who’s fairly muscular and walks around with 6-8% body fat will tell you that it requires A LOT of hard work.

I’m currently dieting my way down to 8% body fat, and I can say from personal experience, that it’s hard as hell (even with my super flexible dieting rules).

But anyways, to lose fat, you need to create a calorie deficit.

To jump start your diet, you could do my form of extreme dieting for 1 week to quickly see results, then you could transition into a more realistic approach like intermittent fasting. But in the end, it doesn’t matter what you do as long as you maintain a calorie deficit and a positive mindset to reach your goals.

Getting Hollywood ready like Hugh Jackman

One of the reason that Hugh looks so good is because he didn’t mindlessly add muscle on his body. He made sure his upper and lower body were proportioned and he made sure that added mass in the “right” places so that he had a very visually pleasing physique. If you want to achieve this type of lean and muscular physique, then Visual Impact Muscle Building For Men is a great workout program to check out.

The program is specifically designed to help you build a lean and ripped Hollywood body like Hugh Jackman. I have used the program with much success in the past and plan on using it again once I get down to 8% body fat.

Drop any questions you have on the Hugh Jackman workout below.

40 Comments - Leave Your Thoughts

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    1. Honestly, you can gain muscle in almost any rep range. The most important part is that you’re constantly getting stronger.

    2. You’re the one that’s a dumb, fucking idiot. Low reps are for strength training, high reps are for hypertrophy

  1. Hey Keith..
    I been using your Taylor lautner workout for 9months
    Today only I read this article
    This workout was pretty awesome man!
    Feel like wanna try it
    Is it okey If i change my Taylor launter workout to this beast workout ?

      1. Yeah thats right… But I want to stick with this workout for long terms…can uh?
        Because I really love and feel like stronger when see this workout
        Please tell me can uh?

          1. Then what the result will be?
            And what you mean I can do or cant do this workout?
            Give me any good workout from your article to build body like Hugh jackman or build muscle like beast/stronger…
            And I want 3 days split workout …please…
            I really not interested on Taylor lautner workout…

          2. Umm dude… If you not allowed me to do this workout, itsok
            Can you give me any awesome workout for build my body like beast..
            Please, I really need it

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