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The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

The workout that keeps the actor shredding his physique (and the big screen) as Wolverine.

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  • 4 weeks

  • 36

  • Yes

Hugh Jackman
Ben Watts
Hugh Jackman
Ben Watts

If you wan’t a body like the man who can’t die, Wolverine, you’re going to have to work for it. Learn how the man who plays the beast trains to look absolutely shredded no matter his age.

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Main lifts are based off a percentage of your 1-rep max 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

 

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Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 36

Barbell Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
5,4,3,10
Rest
--
See percentage chart.
Exercise 2 of 36

Dumbbell Shoulder Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 4 of 36

Cuban Press

Equipment
Sets
4
Reps
10
Rest
--
Exercise 5 of 36

Bodyweight Dip

Equipment
Dip Station
Sets
4
Reps
10
Rest
--
Exercise 6 of 36

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
4
Reps
12
Rest
--
Exercise 8 of 36

Dumbbell Front Raise

Equipment
Dumbbells
Sets
3
Reps
8
Rest
--
Exercise 9 of 36

Rear-Delt Flye

Equipment
Sets
3
Reps
8
Rest
--
Exercise 10 of 36

Overhead Press

Equipment
Sets
3
Reps
8
Rest
60 sec

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 36

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
5,4,3,10
Rest
--
See percentage chart.
Exercise 12 of 36

Barbell Front Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
10
Rest
--
Exercise 13 of 36

45-Degree Single-Leg Press

Equipment
Sets
4
Reps
10
Rest
--
Perform 4 sets per leg.
Exercise 14 of 36

Standing Calf Raise

Equipment
Box
Sets
4
Reps
12
Rest
--
Exercise 15 of 36

Hanging Leg Raise

Equipment
Pullup Bar
Sets
4
Reps
12
Rest
--

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 36

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
4
Reps
5,4,3,10
Rest
--
See percentage chart.
Exercise 18 of 36

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
12
Rest
--
Exercise 19 of 36

Bodyweight Row

Equipment
Sets
4
Reps
10
Rest
--
Equipment
Bench, Dumbbells
Sets
4
Reps
10
Rest
--
Exercise 21 of 36

Zottman Curl

Equipment
Sets
4
Reps
8
Rest
--
Exercise 23 of 36

Pronated-Grip Straight Bar Curl

Equipment
Sets
4
Reps
8
Rest
60 sec

Week 4

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
4
Reps
6+6
Rest
--
Use drop sets.
Exercise 25 of 36

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
6+6+6
Rest
--
Start on a steep incline, perform 6 reps, reduce incline; perform another six, then go flat for the final six reps.
Exercise 26 of 36

Cable Flye

Equipment
Sets
4
Reps
10
Rest
--
How to
Perform high to low.
Equipment
Barbell, Bench
Sets
4
Reps
10
Rest
--
Exercise 28 of 36

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
4
Reps
8
Rest
--
Exercise 29 of 36

Bodyweight Dip

Equipment
Dip Station
Sets
4
Reps
8
Rest
--

Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 31 of 36

Barbell Deadlift

Equipment
Barbell
Sets
4
Reps
5,4,3,10
Rest
--
See percentage chart.
Exercise 32 of 36

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
--
Exercise 33 of 36

Zercher Squat

Equipment
Barbell, Power Rack
Sets
4
Reps
12
Rest
--
Exercise 34 of 36

Weighted Situp

Equipment
Dumbbells
Sets
4
Reps
10
Rest
--
Perform on an incline.
Exercise 35 of 36

Barbell Landmine

Equipment
Sets
4
Reps
10
Rest
--
Alternate sides, 10 each side.
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