The 4-Week Wolverine Workout

Get jacked like Hugh Jackman by following the training routine he used to prep for 2013’s "The Wolverine".

The 4-Week Wolverine Workout

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Start this plan
  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    5

  • Type

    Muscle Endurance

  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    5

  • Type

    Muscle Endurance

Directions

The main lifts in this four-week plan are based off a percentage of your one-rep max (1RM) in that lift, and the percentage changes each week (see the percentage chart to determine what weight you should use). Rest 2½ minutes between sets of the first exercise for each day and one minute between sets of every other exercise that day. Perform flexibility, static stretching, and foam rolling at the end of each session. 

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The Plan

  • Goal

    Build Muscle

  • Skill level

    Intermediate

  • Duration

    4 weeks

  • Days per week

    5

  • Type

    Muscle Endurance

Weeks 1-4
  • Day 1

    Upper Body

    --

    9

    Yes

    Upper Body

  • Day 2

    Lower Body + Abs

    --

    6

    Yes

    Lower Body + Abs

  • Day 3

    Upper Body

    --

    7

    Yes

    Upper Body

  • Day 4

    Upper Body

    --

    7

    Yes

    Upper Body

  • Day 5

    Lower Body

    --

    5

    Yes

    Lower Body

  • Day 6

    Rest

  • Day 7

    Rest