Hugh Jackman’s X-Men Workout Routine and Diet Plan

Hugh Michael Jackman, the Australian actor who had played the character of Wolverine in the well-known film series X-Men, is known for his aesthetic physique. Jackman has taken his physique, strength, fitness, and athleticism to a new level at 47, the age when most start slowing down.

In order to get into the best possible shape and gain “mutant” strength for his roles in the X-Men series, he started training under the guidance of his fitness trainer David Kingsbury. Here we look at the detailed diet, supplementation, and workout routine that Jackman followed in order to create the Wolverine body.

Hugh Jackman Diet

Jackman’s diet plan was frequently altered through the various stages of the training program. However, his nutrition principle mainly focused on carbohydrate cycling. He had carb-rich foods on weight-training days, but he was on a low-carb diet on rest days. Most importantly, Jackman had the right quantity of calories needed to achieve his bodybuilding goals.

On training days, he used to have four meals:

• Meal 1: 4 egg whites and oatmeal
• Meal 2: Broccoli, sweet potato, and steak
• Meal 3: Spinach, brown rice, chicken
• Meal 4: Broccoli, fish, avocado

Supplement

• Pre-workout: Animal Pump tablets, 5-10 g Animal Nitro BCAA
• Bulking: Creatine
• Cutting: Universal L-carnitine
• Post-workout: 5-10 g Animal Nitro BCAA

Hugh Jackman Workout Routine

The objective of the workout program that was designed on four-week basis was to improve Jackman’s muscle size and strength while keeping the body fat low. In order to gain strength continuously, he followed a progressive overload system. His workouts were divided into two parts – bulking up and cutting down. During the entire program, weight training remained almost same. The reps for the Deadlift, Weighted Pull-Up, Back Squat, and Barbell Bench Press were changed by increasing the weights in each of the first three weeks. The weight was reduced in the fourth week so that he could do 10 reps.

A percentage system was formulated to calculate the exact weights he should be lifting every week. After the first four-week block had been completed, 5-10% weight was added to the W1RM.

First Week

• First set with 5 reps and 60% of W1RM weight
• Second set with 5 reps and 65% of W1RM weight
• Third set with 5 reps and 75% of W1RM weight
• Fourth set with 5 reps and 75% of W1RM weight

Second Week

• First set with 4 reps and 65% of W1RM weight
• Second set with 4 reps and 75% of W1RM weight
• Third set with 4 reps and 85% of W1RM weight
• Fourth set with 4 reps and 85% of W1RM weight

Third Week

• First set with 3 reps and 70% of W1RM weight
• Second set with 3 reps and 80% of W1RM weight
• Third set with 3 reps and 90% of W1RM weight
• Fourth set with 3 reps and 90% of W1RM weight

Fourth Week

• First set with 10 reps and 40% of W1RM weight
• Second set with 10 reps and 50% of W1RM weight
• Third set with 10 reps and 60% of W1RM weight
• Fourth set with 10 reps and 60% of W1RM weight

Video: Hugh Jackman Workout and Bodybuilding

Hugh Jackman Body Measurements

• Height: 1.88 m (6’ 2”)
• Weight: 181 lbs (82 kg)
• Chest: 43”
• Waist: 32”
• Biceps: 16”

Hugh Jackman Workout Plan

Day 1

• Warm-up with Dynamic Stretch and Foam Roll exercises
• 4 sets of Barbell Bench Press with 5 reps, and 2.5 mins rest
• 4 sets of Dumbbell Shoulder Press and Behind-the-Neck Press with 10 reps, and 1 min rest
• 3 sets of Cuban Press with 10 reps, and 30 sec rest
• 3 sets of Triceps Dips and Triceps Push-Downs with 10-12 reps, and 15-60 sec rest
• 4 rounds of shoulder circuit including 8 reps of Lateral Raise, Front Raise, Rear Flyes, and Overhead Press

Day 2

• Warm-up with Dynamic Stretch and Foam Roll exercises
• 4 sets of Barbell Back Squat with 5 reps, and 2.5 mins rest
• 4 sets of Front Squat and Single-Leg Press with 10 reps, and 1 min rest
• 4 sets of Calf Raise and Hanging Leg Raises with 12 reps, and 1 min rest
• 4 sets of Ab Wheel Roll-Outs with 10 reps, and 1 min rest
• Static Stretching and Foam Roll exercises

Day 3

• Warm-up with Dynamic Stretch and Foam Roll exercises
• 4 sets of Weighted Pull-Ups with 5 reps, and 2.5 mins rest
• 4 sets of Dumbbell Single-Arm Row with 12 reps, and 1 min rest
• 4 sets of Bodyweight Row and Incline Dumbbell Curl with 10 reps, and 1 min rest
• 4 rounds of biceps circuit with 8 reps of Zottman, Cross-body, and Pronated Curls
• Static Stretching and Foam Roll

Day 4

• Warm-Up with Dynamic Stretch and Foam Roll exercises
• 4 sets of Incline Dumbbell (reps: 6+6, rest: 150 sec) and Incline-Drop Bench Presses (reps: 6+6+6, rest: 60 sec)
• 4 sets of High-to-Low Cable Flyes and Narrow-Grip Bench Press with 10 reps, and 1 min rest
• 4 rounds of Triceps Circuit with 8 reps of Triceps Push-Downs, Triceps Dips, and Narrow Push-Ups (rest: 60 sec)
• Static Stretching and Foam Roll

Day 5

• Dynamic Stretch and Foam Roll
• 4 sets of Deadlift (reps: 5, rest: 2.5 min) and Romanian Deadlift (reps: 10, rest: 1 min)
• 4 sets of Zercher Squat (reps: 12, rest: 1 min), Weighted Incline Sit-Up (reps: 10, rest: 1 min), and Barbell Landmine (reps: 20, rest: 1 min)
• Static Stretching and Foam Roll

At first, the workout schedule may look complicated, but once you start following it and keep an account of the numbers, it becomes quite easy.