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. also im in school right now and really cant afford to buy visual impact although i really want to….and im trying to build mass so i was wondering if you could give me a sample routine to follow to get results like Hugh Jackman..

  2. What do you do between the 3 day split? For instance, on Tuesday and Thursday? Can I workout on those days? I have been trying the workout for a week now, but for some reason I feel sore everywhere except my chest. I don’t know why. I’ve been doing the incline and flat press perfectly, but don’t feel sore, even after lifting heavy dumbbell weights. Also I am a boxer, so would my boxing interfere with this body building regimen? I box 4 times a week. Mon-Thrusday. Please let me know. Thanks for your help.

    1. Between the workouts, just rest. You can do some low-impact cardio (walking) and some stretching, soft tissue and mobility work. I would avoid intense workout.

      It’s hard to say why you’re not sore in your chest. But remember- sorness doesn’t necessarily equal more muscle. Just focus on getting stronger and you’ll be on the right path.

      In regards to boxing, as long as your boxing doesn’t interfere with your lifting to the point that you’re getting weaker, you should be fine.

  3. Is Working on one body part once per week enough? I mean, these workouts focus on a specific part of the body and are being done once a week. Is that sufficient enough? I feel that I’m doing chest workouts once a week and that it is a long wait till the following Monday to do them again. Looks like a long wait. But you know more about this, so let me know… Thanks.

  4. Please help me I am 16 years old and I do only 50 pushups per day 500 skippings 50 situps,50 squats,10 pullups and a few streatchings everyday a 1 hour workout.i am not using any weights or dumbells please contanct me I really want to get ripped

  5. When it says stages due that mean do one fit a while and then the other? Or do 1 one week and 2 the next? Or do not stages reach workout day?

  6. Okey Great. Im sorry but I have one last question. If I will focus on phase 1 then Day 2 is enough for legs and back. Or mayby combine= 1 + 3 day(Jackman Workout) nad 2 +4 day from Thor workout. What do you think?

  7. i am also want the 6 pack abs just like huge jackman so please suggest me abbs exercise with proper day chart and i am also taking whey protein to build lean muscles please help me .for building good abs

    1. Don’t need a chart. Pick 1-2 exercises like cable crunches and hanging leg raises. Do 3 sets each 8-12 reps, train abs 2-3x per week. Rinse repeat.

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