The HUGH JACKMAN WORKOUT

 

Hugh Jackman’s Stats

Height: 6’2

Weight (approximate): 185

So, he’s a pretty tall dude, and he keeps himself rather light for his frame considering the amount of mass he portrays to sustain.

With this in mind, you might think this was a cutting routine, but as I know from researching Jackman’s routine for quite some time now, he is consistently bulking, but keeping his diet so clean that the fat is slain in its path!

Sounds pretty enticing if I do say so myself…

Wolverine Workout Routine Slideshow

Hugh Jackman’s Nutrition

Jackman utilized guidelines similar to paleo), and making sure your caloric intake and protein is high enough to maintain a clean mass building (Jackman scarfed down 5000 calories in a 6 hour window!).

Sounds easy enough, right?

Hugh Jackman’s Workout Routine Research

hugh jackman workout

Ah, my favorite part.

Researching the Hugh Jackman workout routine.

Men’s Fitness tells us this:

Jackman’s trainer, David Kingsbury, had the actor follow a classic progressive overload plan to build strength on basic lifts like the bench press, squat, and deadlift. The point is to start extra light, using only a small percentage of your max, and gradually up the weights and drop the reps so that you’re smashing through plateaus in only a few weeks.

Basic, but fun stuff!

They go into some more detail with:

The remaining work involves some age-old techniques such as supersets and circuits to thoroughly exhaust muscles and burn off the fat that covers them.

Ah ha! More stuff we like.

And Bodybuilding.com gives us some insight on the Hugh Jackman workout with:

Hugh hadn’t done much direct strength work prior to training with me. He mostly worked in the 8-12 rep range. I always encourage low, 1-5 rep heavy work to stimulate myofibril hypertrophy. Then after the heavy work is done we move onto the higher rep schemes to encourage sarcoplasmic hypertrophy.

And they tell us that the biggest issue with Jackman’s workout and training (due to time constraint) was:

Lack of rest. We trained very early in the morning and worked long days. Some days we were limited to 5-6 hours of sleep per night. On those days, I encouraged naps during the day when possible.

I knew my naps were paying off! But, in all seriousness, we know how important sleep is.  Our article on the importance of sleep and hacking it is here if you want to check it out!

And, finally, Muscle and Fitness stays right on track with what we’ve learned about his training with the use of supersets, and steadily progressing weight with steadily decreasing rep counts.

 

The Hugh Jackman Workout

Hugh Jackman Wolverine

5 Days a Week

*For extra fat burn add in 20-30 min of cardio including HIIT training*

 

Monday Chest:

Barbell Bench Press:

10-8-5-3-1

Cable Crossovers

12-10-8

Chest Press Machine

12-10-8

Superset One:

Incline Dumbbell Press

AND

Dumbbell Hex Press

3 Sets of 10 Reps Each

*Do not break in between sets for a superset. Finish both exercises then break before repeating.*

Superset Two:

Dumbbell Chest Flys

AND

Dips

3 Sets of 10 Reps Each

Tuesday: Back

Deadlift

10-8-5-3-1

Lateral Pull Downs

12-10-8

Cable Rows

12-10-8

Superset One:

Dumbell Rows

AND

Wide Grip Pull Ups

3 Sets of 10 Reps Each

Superset Two:

Back Extension

AND

Push Ups

3 Sets of 10 Reps Each

Wednesday: Shoulders and Traps

Military Press (Barbell or Dumbbells)

10-8-5-3-1

Shoulder Front Raises

12-10-8

Barbell Shrugs

12-10-8

Superset One:

Arnold Presses

AND

Pull Ups

3 Sets of 10 Reps Each

Superset Two:

Face Pulls (Cable)

AND

Shoulder Flys

3 Sets of 10 Reps Each

Thursday: Arms

Preacher Curls

10-8-5-3-3

Close Grip Bench Press

10-8-5-3-3

Dumbbell Bicep Curls

12-10-8

Overhead Tricep Extension

12-10-8

Superset One:

Cable EZ Bar Curls

AND

Cable Hammer Curls

3 Sets of 10 Reps Each

Superset Two:

Cable Tricep Push Downs

AND

Triangle Push Ups

3 Sets of 10 Reps Each

Friday: Legs

1.) Squats 10-8-5-3-1

2/)Leg Press

12-10-8

Calf Raises

12-10-8

Superset One:

Front Squats

AND

Weighted Step Ups

3 Sets of 10 Reps Each

Superset Two:

Weighted Lunges

AND

Straight Leg Deadlift

3 Sets of 10 Reps Each

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