Here’s the Workout Routine of Hugh Jackman That Helped Him Become Ripped
Hugh Jackman is among the ripped and jacked actors like Dwayne Johnson, famous for bringing the best and responsible body transformation for the movies. Likewise, he’s also popular for his intermittent fasting, especially the 16:8 schedule.
Born in October 1968, Hugh Jackman is an Australian actor, producer, and singer globally known for playing the role of Wolverine/Logan in the film series X-Men (2000 – 2017).Likewise, he also holds the Guinness World Record for the “longest career as a live-action Marvel superhero.”
Nonetheless, if you’re thinking of having a Wolverine-type ripped physique or want to find out the Hugh Jackman’s workout routine and diet plan that helped him become strong and ripped, keep reading ahead.
However, if you follow his workout with a proper high protein diet and dedication, we could assure you you’ll also be able to get ripped like him.
Below is Hugh Jackman’s training routine that he followed for the movies. But, before we dive into it, go through the below chart that will help you gain an understanding of how he used to select a weight for his workouts:
Weight Selection – 1 RM for the Wolverine Preparation Workout Routine
Below is a given chart of how much percentage you should pick a weight for sets one to four. It’s divided into a four-week process. For instance, for the first week, you’ll pick a certain weight for five repetitions per exercise, then on the second week, you’ll look for other weight for around four repetitions and so on.
Percentages (%) For Week – 1 (5 – Repsper Set)
| 60 % of 1 RM | 65% of 1 RM | 75% of 1 RM | 75% of 1 RM |
| Set 1 | Set 2 | Set 3 | Set 4 |
Percentages (%) For Week – 2 (4 – Repsper Set)
| 60 % of 1 RM | 75% of 1 RM | 85% of 1 RM | 85% of 1 RM |
| Set 1 | Set 2 | Set 3 | Set 4 |
Percentages (%) For Week – 3 (3– Repsper Set)
| 70% of 1 RM | 80% of 1 RM | 90% of 1 RM | 90% of 1 RM |
| Set 1 | Set 2 | Set 3 | Set 4 |
Percentages (%) For Week – 4 (10 Reps per Set) – Deload
| 40% of 1 RM | 50% of 1 RM | 60% of 1 RM | 60% of 1 RM |
| Set 1 | Set 2 | Set 3 | Set 4 |
Hugh Jackman’s Workout Routine – Workout for the Movie Wolverine
Here’s the Hugh Jackman’s training routine that he followed for his successful movie Wolverine, which includes five days of training, where he used to select weight according to the above-given chart of one-rep max.
Day 1:
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 5, 4, 3, 10 |
| DB Shoulder Press | 4 | 10 |
| BB Behind The Neck Press | 4 | 10 |
| DB Cuban Press | 4 | 10 |
| Bodyweight Dips | 4 | 10 |
| DB Side Lateral Raises | 4 | 12 |
| DB Front Lateral Raises | 3 | 8 |
| DB Rear Delt Flys | 3 | 8 |
| BB Overhead Press | 3 | 8 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 | 5, 4, 3, 10 |
| BB Front Squats | 4 | 10 |
| 45 – Degree Leg Press (Single Leg) | 4 | 10 |
| Calf Raises – Standing | 4 | 12 |
| Hanging Leg Raises | 4 | 12 |
| AB Wheel Rollout | 4 | 10 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Pull-Ups | 4 | 5, 4, 3, 10 |
| 1 – Arm DB Rowing | 4 | 12 |
| Inverted Rowing | 4 | 10 |
| Incline DB Curls | 4 | 10 |
| DB Zottman Curls | 4 | 8 |
| Cross – Body DB Curls | 4 | 8 |
| Straight Bar Curls (Pronated Grip) | 4 | 8 |
Day 4
| Exercise | Sets | Reps |
|---|---|---|
| Incline DB Bench Press – Drop Set | 4 | 6 + 6 |
|
DB Bench Press (1st Set – Incline, 2nd Set – Lower the Bench and 3rd Set – Flat Bench) | 3 | 6 + 6 + 6 |
| Cable Flys | 4 | 10 |
| Close Grip BB Bench Press | 4 | 10 |
| Triceps Pushdowns | 4 | 8 |
| Bodyweight Dips | 4 | 8 |
| Narrow Push-Ups | 4 | 8 |
Day 5
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 5, 4, 3, 10 |
| BB Romanian Deadlift | 4 | 10 |
| Zercher Squats | 4 | 12 |
| Weighted Sit-Ups | 4 | 10 |
| BB Landmine | 4 | 10 |
Hugh Jackman’s Workout Routine – For the Movie X-men: Days of Future Past
Here below is the five-day workout routine of Hugh Jackman that he followed when he was preparing for the movie X-Men: Days of Future Past.
Day 1:
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 4 | 5 |
| BB Front Squats | 4 | 12 |
| Leg Press – Single Leg | 4 | 12 |
| Hanging Knee Raises | 4 | 12 |
| Calf Raises on Leg Press Machine | 4 | 12 |
| Russian Twists | 4 | 10 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Incline BB Bench Press | 8 | 6 |
| Pull-Ups | 8 | 8 |
| DB Bench Press – Flat Bench | 4 | 10 |
| Inverted Rowing | 4 | 10 |
| Zottman Curls | 4 | 8 |
| Hammer Curls | 4 | 8 |
| DB Cross Body Curls | 4 | 8 |
| Lying Skull Crushers | 4 | 8 |
| Weighted Dips | 4 | 8 |
| Push-Ups (Narrow) | 4 | 8 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| DB Shoulder Press | 8 | 6 |
| BB Shoulder Press (Behind The Neck) | 3 | 15 |
| Upright Rowing & Press | 3 | 15 |
| Overhead DB Lateral Raises | 3 | 10 |
| Front Raises W/ Weight Plate | 2 | 10 |
| DB Rear Deltoid Flys | 3 | 10 |
| Seated DB Side Lateral Raises | 3 | 8 |
| Seated DB Front Raises | 3 | 8 |
| Seated DB Rear Deltoid Flys | 3 | 8 |
| Seated DB Shoulder Press | 3 | 8 |
Day 4
| Exercise | Sets | Reps |
|---|---|---|
| BB Front Squats | 8 | 6 |
| BB Romanian Deadlift | 4 | 12 |
| BB Hack Squats | 4 | 12 |
| Decline Sit – Ups (Weighted) | 4 | 12 |
| Calf Raises W/ Leg Press Machine | 4 | 12 |
| Windshield Wipers | 4 | 10 |
Day 5
| Exercise | Sets | Reps |
|---|---|---|
| Pull-Ups | 8 | 6 |
| Incline DB Bench Press | 8 | 8 |
| 1 – Arm DB Rowing | 3 | 8 |
| Rear Deltoid Flys W Cable | 3 | 12 |
| Triceps Pushdowns | 3 | 12 |
| Eccentric Narrow Grip Chin – Ups (Slow) | 3 | 10 |
| BB Biceps Curls | 3 | 12 |
Another Workout Routine of Hugh Jackman
Here’s another five-day workout routine of Hugh Jackman, which consists of supersets and giant sets. If you’re looking to shred down, this workout routine along with a good protein-rich diet will prove helpful.
Monday: Arms
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 4 | 5 |
| Superset:
DB Shoulder Press BB Behind The Neck Press |
4 4 |
10 10 |
| DB Cuban Press | 3 | 10 |
| Superset:
Triceps Dips Triceps Push – Downs |
3 3 |
10 – 12 10 – 12 |
| Giant Set:
DB Side Lateral Raises DB Front Lateral Raises DB Rear Deltoid Flys DB Overhead Press |
4 4 4 4 |
8 8 8 8 |
Tuesday: Legs
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 4 | 5 |
|
Superset: BB Front Squats Single-Leg Press |
4 4 |
10 10 |
|
Superset: Calf Raises Hanging Leg Raises
|
4 4 |
12 12 |
| Abs Wheel Roll – Out | 4 | 10 |
Wednesday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Weighted Pull-Ups | 4 | 5 |
| 1 – Arm DB Rowing | 4 | 12 |
|
Superset: Inverted Rowing Incline DB Curls |
4 4 |
10 10 |
|
Tri-set: DB Zottman Curls Cross – Body Curls Pronated Curls |
4 4 4 |
8 8 8 |
Thursday: Triceps & Chest
| Exercise | Sets | Reps |
|---|---|---|
|
Superset – Drop Set Incline DB Curls BB Bench Press |
4 4 |
6 + 6 6 + 6 +6 |
|
Superset: High To Low Cable Flys Close Grip BB Bench Press
|
4 4 |
10 10 |
|
Tri-set: Triceps Push Downs Triceps Dips Narrow Push-Ups
|
4 4 4 |
8 8 8 |
Friday: Back & Legs
| Exercise | Sets | Reps |
|---|---|---|
|
Superset: BB Deadlift BB Romanian Deadlift |
4 4 |
5 5 |
| BB Zercher Squats | 4 | 12 |
| Incline Sit – Ups (Weighted) | 4 | 10 |
| BB Landmine | 4 | 20 |
Saturday & Sunday: Rest Day
Hugh Jackman’s Diet Plan
Below is one sample diet plan of Hugh Jackman that he used to follow for his Wolverine physique. For his movie preparation, he maintained simplicity by eating clean food,which is mentioned below:
Meal 1
- Egg Whites – 4
- Oatmeal
Meal 2
- Broccoli
- Steak
- Sweet Potato
Meal 3
- Spinach
- Chicken
- Brown Rice
Meal 4
- Broccoli
- Avocado
- Fish
Hugh Jackman’s Movies
Here are the movies in which Hugh Jackman has worked:
- Reminiscence – To be released in 2021
- The New Mutants – Released in 2020
- Bad Education – Released in 2019
- Missing Link – Released in 2019
- The Front Runner – Released in 2018
- Deadpool 2 – Released in 2018
- The Greatest Showman – Released in 2017
- Logan – Released in 2017
- X-Men: Apocalypse – Released in 2016
- Eddie the Eagle – Released in 2016
- Pan – Released in 2015
- Me and Earl and the Dying Girl – Released in 2015
- Chappie – Released in 2015
- Night at the Museum: Secret of the Tomb – Released in 2014
- X-Men: Days of Future Past – Released in 2014
- The Wolverine – Released in 2013
- Prisoners – Released in 2013
- Movie 43 – Released in 2013
- Les Misérables – Released in 2012
- Rise of the Guardians – Released in 2012
- Real Steel – Released in 2011
- Butter – Released in 2011
- Snow Flower and the Secret Fan – Released in 2011
- X-Men: First Class – Released in 2011
- X-Men Origins: Wolverine – Released in 2009
- The Burning Season – Released in 2008
- Australia – Released in 2008
- Deception – Released in 2008
- X-Men: The Last Stand – Released in 2006
- Scoop – Released in 2006
- The Fountain – Released in 2006
- The Prestige – Released in 2006
- Flushed Away – Released in 2006
- Happy Feet – Released in 2006
- Stories of Lost Souls – Released in 2005
- Van Helsing: The London Assignment – Released in 2004
- Van Helsing – Released in 2004
- Profile of a Serial Killer – Released in 2004
- X2 – Released in 2003
- Kate & Leopold – Released in 2001
- Swordfish – Released in 2001
- Someone like You – Released in 2001
- X-Men – Released in 2000
- Paperback Hero – Released in 1999
- Erskineville Kings – Released in 1999
Wrapping Up
Hugh Jackman has followed many workout routines depending upon the need of the movie. Here we’ve mentioned some of the workout routines of his popular films, such as Wolverine. Suppose you’re interested in getting shredded like Wolverine. In that case, you can go through a workout routine along with staying dedicated to a good protein-rich diet and reap the benefit according to your fitness level.
