Wolverine Workout Plan

 A man that symbolizes the titular character of Wolverine, Hugh is a bad-ass in his own right! We present to you the Wolverine workout that got Hugh jacked for the role and even made him lose fat!

To understand the wolverine workout you must first understand your percentages. A one rep max, 1RM, is how much weight you can lift for one rep. For eg if my 1RM for squat is 100kg, then my 60% would be 60kg and my 40% would be 40kg. There are numerous rep max calculators on the internet so go calculate your 1RM as well as percentages till 40% of your 1RM. Hugh also did some advanced level and unconventional exercises so make sure you research well on the form of each exercise before proceeding. Hugh Jackman’s workout doesn’t change week to week but his percentages do change. To make it simple, I’ve outlined the percentages for each week below:

Week 1 All exercises go from 60%, 65% and 75% of 1RM

Week 2 All exercises go from 65%, 65% and 85% of 1RM

Week 3 All exercises go from 70%, 80% and 90% of 1RM

Week 4 All exercises go from 40%, 50% and 60% of 1RM

Okay. Enough of nerding out with percentages. Here’s the The Wolverine workout for all four weeks to get you absolutely jacked!

Day 1

Stretching 5 mins

Flat bench press 4 sets x 5 reps

Dumbell shoulder press 4 sets x 10 reps

Behind the neck press 4 sets x 10 reps

Cuban Press 3 sets x 10 reps

Superset: Tricep dips x pushdown 3 sets x 10-12 reps

Shoulder curcuit: Lateral/Front raise, Rear fly, Overhead press 8 reps each exercise

Day 2

Stretching 5 minutes

Back Squat 4 sets x 5 reps

Front Squat 4 sets x 10 reps

Single leg press 4 sets x 10 reps

Superset: Standing calf raise x hanging leg raise 4 sets x 12 reps

Ab wheel roll out 4 sets x 10 reps

Day 3

Stretching 5 minutes

Weighted pull ups 4 sets x 5 reps

Dumbell single arm row 4 sets x 12 reps

Bodyweight row 4 sets x 10 reps

Incline dumbell curl 4 sets x 10 reps

Arms curcuit: Zotman, Cross Body and Front facing curl

Day 4

Stretching 5 minutes

Incline dumbell press 4 dropsets x 6 reps

Reducing dumbell press* 4 sets x 6 reps

High-to-low cable fly’s 4 sets x 10 reps

Close grip bench press 4 sets x 10 reps

Arms curcuit: Pushdown, Dips, Diamond push ups 8 reps each

*Each set, you reduce the incline level on the bench. Last set is on the flat bench

Day 5

Stretching 5 minutes

Deadlift 4 sets x 5 reps

Romanian deadlift 4 sets x 10 reps

Zercher squat 4 sets x 12 reps

Weighted incline crunch 4 sets x 10 reps

Barbell landmine 4 sets x 20 reps

So start your bodybuilding exercises as Hugh and don’t forget to complement it with best protein supplements!!