Workout Routines

The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

The 4-week workout that keeps Hugh Jackman shredding his physique (and the big screen) as Wolverine.

wolverine workout muscle and fitness
Duration 4 weeks
Exercises 36
Equipment Yes

Main lifts are based off a percentage of your 1-rep max (1rm) in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

Percentages for Week 1 (5 Reps)

60% of W1RM 65% of W1RM 75% of W1RM 75% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 2 (4 Reps)

65% of W1RM 75% of W1RM 85% of W1RM 85% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 3 (3 reps)

70% of W1RM 80% of W1RM 90% of W1RM 90% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 4 (10 reps)

40% of W1RM 50% of W1RM 60% of W1RM 60% of W1RM
Set 1 Set 2 Set 3 Set 4

 

Back to Wolverine: Shredded and Unleashed >>

Advertisement

Day 1

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
4 sets
5,4,3,10 reps
-- rest
See percentage chart.

Exercise 2

Dumbbell Shoulder Press You'll need: Dumbbells How to
4 sets
10 reps
-- rest

Exercise 3

Behind-the-Neck Shoulder Press
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 4

Cuban Press
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 5A

Bodyweight Dip You'll need: Dip Station How to
4 sets
10 reps
-- rest

Exercise 5B

Dumbbell Lateral Raise You'll need: Dumbbells How to
4 sets
12 reps
-- rest

Exercise 6A

Dumbbell Lateral Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest

Exercise 6B

Front Raise You'll need: Dumbbells How to
3 sets
8 reps
-- rest

Exercise 6C

Rear-Delt Flye
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 6D

Overhead Press
exercise image placeholder
3 sets
8 reps
60 sec rest

Day 2

Exercise 1

Back Squat You'll need: Barbell, Squat Rack How to
4 sets
5,4,3,10 reps
-- rest
See percentage chart.

Exercise 2

Barbell Front Squat You'll need: Barbell, Squat Rack How to
4 sets
10 reps
-- rest

Exercise 3

45-Degree Single-Leg Leg Press
exercise image placeholder
4 sets
10 reps
-- rest
Perform 4 sets per leg.

Exercise 4A

Standing Calf Raise You'll need: Box How to
4 sets
12 reps
-- rest

Exercise 4B

Hanging Leg Raise You'll need: Pullup Bar How to
4 sets
12 reps
-- rest

Exercise 5

Ab Wheel Rollout
exercise image placeholder
4 sets
10 reps
-- rest

Day 3

Exercise 1

Weighted Pullup You'll need: Pullup Bar, Dip Belt, Weight Plates How to
4 sets
5,4,3,10 reps
-- rest
See percentage chart.

Exercise 2

Single-Arm Dumbbell Row How to
4 sets
12 reps
-- rest

Exercise 3

Bodyweight Row
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 4

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
4 sets
10 reps
-- rest

Exercise 5A

Zottman Curl
exercise image placeholder
4 sets
8 reps
-- rest

Exercise 5B

Cross-Body Dumbbell Curl
exercise image placeholder
4 sets
8 reps
-- rest

Exercise 5C

Pronated-Grip Straight Bar Curl
exercise image placeholder
4 sets
8 reps
60 sec rest

Week 4

Exercise 1

Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
4 sets
6+6 reps
-- rest
Use drop sets.

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
3 sets
6+6+6 reps
-- rest
Start on a steep incline, perform 6 reps, reduce incline; perform another six, then go flat for the final six reps.

Exercise 3

Cable Flye
exercise image placeholder
4 sets
10 reps
-- rest
Perform high to low.

Exercise 4

Close-Grip Barbell Bench Press You'll need: Bench, Barbell How to
4 sets
10 reps
-- rest

Exercise 5A

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
4 sets
8 reps
-- rest

Exercise 5B

Bodyweight Dip You'll need: Dip Station How to
4 sets
8 reps
-- rest

Exercise 5C

Narrow Pushup
exercise image placeholder
4 sets
8 reps
60 sec rest

Day 5

Exercise 1

Barbell Deadlift You'll need: Barbell How to
4 sets
5,4,3,10 reps
-- rest
See percentage chart.

Exercise 2

Romanian Deadlift
exercise image placeholder
4 sets
10 reps
-- rest

Exercise 3

Zercher Squat You'll need: Barbell, Power Rack How to
4 sets
12 reps
-- rest

Exercise 4

Weighted Situp You'll need: Dumbbells How to
4 sets
10 reps
-- rest
Perform on an incline.

Exercise 5

Barbell Landmine
exercise image placeholder
4 sets
10 reps
-- rest
Alternate sides, 10 each side.
Comments