Hugh Jackman transformed into a ripped Wolverine, making his character even more intimidating and lively.
Hugh Jackman’s workout routine prepared him for the role of Wolverine in the X-Men movie franchise. Jackman wanted to make sure that he packed on muscle while staying very lean so he could stay true to comic book character form.
In his preparation for the movie, he trained for five months and did two phases each lasting for a few weeks, going back and forth. “I’d change it up every 3 weeks,” he says in an interview with Men’s Health. “Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout.” Jackman uses variety in his workout routine. He keeps his body guessing. In order to continually build muscle, strength and functional capacity, you must incorporate progression and variation into an exercise program. This is the best way to avoid a plateau. Jackman does two phases to really stir things up and prime his body for even more growth. The two phases he does are a 1) a Muscle Mass Phase and 2) a Strength Training Phase.
Muscle Mass Phase: Jackman’s trainer would have him do exercises with different variations in reps, tempo, and weight.
Strength Training Phase: His trainer made sure that Jackman solely concentrated on lifting as heavy as possible with no rules on tempo. The previous phase primed his body for this phase, making the faster repetitions with the same weight seem like a breeze.
You can see all the different workouts that Jackman does. Many of these exercises are compound movements that provide even more muscle mass and stimulation.
“For Wolverine, I ramp it up,” he says. “I do an hour and a half a day in the gym and eat a thousand calories more a day than I would normally. And I train really hard. I crank up the Godsmack and Metallica. I yell and scream, which helps me get into the character and have a bitch of a workout.”
Jackman made sure that he stayed lean during these phases by doing a couple of things. First, every Friday during both phases, he did an hour and a half bootcamp. Instead of focusing on bodybuilding training, he used his bodyweight and did a lot of bodyweight exercises and high intensity calisthenics to boost his metabolism. Also, he stayed extremely ripped by taking one week after each phase where he would concentrate on toning up and stripping body fat so he can showcase those six pack abs. During this week, he would only lift weights once per week and then concentrate on intense and brutal cardio in the form of high intensity interval training. Research confirms that high intensity interval training is much more effective when it comes to fat-burning than steady-state cardio.
He also ate six meals a day with lots of vegetables and lean proteins. In order to pack on muscle to your frame, you need to supply your body with the proper nutrients. You need a correct balance of macronutrients such as carbohydates, proteins, and fats as well as micronutrients such as vitamins and minerals. Eating more throughout the day will provide you with these nutrients to build your body.
Hugh Jackman is said to bench press 315 lbs. and leg press 1,000 lbs. He is a strong man, but perhaps he uses his mind to will his body into new heights. “I don’t set goals in life,” he says. “In this country, people are all about goal setting. And I concede, to a point, how it can help you get going. But we limit ourselves with goals. We have far more ability than we give ourselves credit for. You see that in people under pressure. How does someone run a 100-meter race at the Olympics? When it’s once every 4 years, with everything they’ve done leading to that? It can’t just be adrenaline.” Then he nods and smiles. “Maybe it’s just the mind getting out of the way.”