Hugh Jackman Workout and Diet (Get Wolverine Ripped)

We know we weren’t the only ones who felt inspired to hit the gym after watching any of the X-Men movies!

Since then, Hugh Jackman has been considered one of the fittest in Hollywood and a beacon of health.

If you want to get Hugh Jackman ripped, you don’t need a Hollywood personal trainer, though.

We’re going to break down Jackman’s Wolverine workout routine, diet, and supplements to give you a guide on how to get there.

When training as Wolverine, Jackman practiced a 4 day split routine in a four week cycle that would allow him to work all muscle groups over the course of a week, while progressively making the workouts harder.

Day 1

  • Barbell Bench Press - 4 Sets of 5 @ 60/65/75/75% 1RM, 60-90 sec
  • Behind-the-Neck Press: 4 Sets of 10
  • Weighted Dip - 3 Sets of 10 (2-for-2 Rule), 60-90 sec
  • Incline DB Bench Press - 3 Sets of 12
  • DB Pullover - 3 Sets of 10
  • Cable Crossovers - 3 Sets of 10, 90 sec before repeating Triset
  • Hanging Leg Raises - 12, 10, 8, 6
  • Weighted Crunch - 4 Sets of 12, 90 sec before repeating Superset

Day 2

  • Squat - 4 Sets of 5 @60/65/75/75% 1RM, 3 min
  • Single-Leg Press - 3 Sets of 10 each leg (2-for-2 Rule), 60-90 sec
  • Leg Curl - 3 Sets of 12
  • Half Raise - 3 Sets of 15
  • Split Squat - 3 Sets of 10, 90 sec before repeating Triset
  • Plank - Complex: Front, Left, Right, 3 Sets of 30-45 sec each position

Complete all 3 positions before resting max 90 sec

Day 3

  • Weighted Chins - 4 Sets of 5 @60/65/75/75% 1RM, 3 min
  • T-Bar Row - 3 Sets of 10 reps (2-for-2 Rule), 60-90 sec
  • Lat Pulldown - 3 Sets of 12
  • Seated Cable Row - 3 Sets of 10 reps
  • Face Pull - 3 Sets of 12 90 sec before repeating Triset
  • Standing Med Ball Chop - 3 Sets of 8, left and right
  • Weighted Crunch - 4 Sets of 12, 90 sec before repeating Superset

Day 4

  • Deadlift - 4 Sets of 5 @60/65/75/75% 1RM, 3 min
  • Dumbbell Shoulder Press - 5 Sets of 5 (2-for-2 Rule), 60-90 sec
  • Front Raise - 3 Sets of 12 reps
  • Rear Delt Fly - 3 Sets of 10 reps
  • Lateral Raise - 3 Sets of 10, 90 sec before repeating Triset
  • Biceps 21’s - 3 Sets of 7 close grip, 7 wide grips, 7 tempo
  • Bench Dips - 3 Sets of 20, 90 sec before repeating Superset
Hugh Jackman on Set as Wolverine

Who is Hugh Jackman? (Superhero & Broadway Superstar)

Hugh Jackman is an Australian actor who started training in theater and television. However, his career really took off after his first appearance on the big screen as Wolverine happened.

People loved him so much as the character that he played it for almost an impressive two decades!

His impressive physical condition only added to the popularity of that role. However, he's gone on to win various Emmys, Grammys, Golden Globes, and other respected awards.

In 2009, Jackman ended up co-starring alongside the talented Daniel Craig in A Steady Rain, and later in various other notable Broadway shows such as Broadway to Oz, and recently The Music Man.

Films like 'The Prestige' and 'Les Misérables' were Blockbuster hits that further proved just what a versatile, prized actor he really is on a global scale.

Also Check Out - Ryan Reynolds Workout Routine & Diet


Current Body Stats

Stat

Measurement

Height

6’2”

Weight

205 lbs

Age

54

Biceps

17 inches

Waist

33 inches

Chest

45 inches

Legs

21 inches

Hugh jackman working out at the gym

Hugh Jackman’s Workout Principles

Warm-up

Hugh Jackman's Wolverine workout consisted of many important workout principles. First, he never lifted weights until he completed a warm-up with 10 minutes of cardio beforehand.

As many lifts had him operating close to his one-rep max, it was very heavy lifting that required the muscles to be warm and limber at all times throughout the workout.

After warming up, they’d move into dynamic stretching and foam rolling of the muscles that will be worked that day. This is to minimize the risk of pulling any muscle.

After lifting, they’d end the routine with static stretching and more foam rolling.

See Also - Why Is Stretching Important?

Workout (Cardio)

He also would perform his first workout first thing in the morning.

This was motivated by the concept that if you exercise later in the day, you've already used up quite a bit of your energy throughout that day.

After many of these morning workouts, he'd also do 45 minutes of cardio on an empty stomach, which really ramps up fat-burning.

For the morning workout plan, his heart rate must not ever have exceeded 65% of its max to burn more fatty acids and avoid cardio breaking down muscles. 

Instead, staying at a fat-burning cardio pace was more effective as there wasn’t enough time to allow for error. Low-intensity cardio is one of the best exercises for burning fat.

High-intensity cardio sessions were also added in the afternoon after the fourth week for further fat-burning.

This training program utilized intervals, where you perform steady pace rowing or running for 60 seconds, followed by 30 seconds of going all-out.

This was to ensure he was super lean and ripped for those shirtless scenes.

Looking to improve your cardio fitness? Jump over to our guide on the best cardio equipment for home gyms!

Workout (Main Lifts)

While lifting, there were a lot of drop sets to really exhaust the muscle, along with supersets. For example, he would go back-to-back with 2 exercises.

The first exercise is a compound movement like a Zercher squat, paired with a second exercise being an isolation movement like the Romanian deadlift.

All would be done with heavier weights and no more than 10 reps, which, as you can imagine, was pretty intense.

If you notice from the Wolverine workout detailed above, the lifts focus on progressive overload and are categorized by muscle group.

For example, there will be a dedicated leg day, where Jackman performed exercises that focus solely on the lower part of the body.

Main lifts are compound dumbbell exercises mixed with barbell exercises with a lot of weight to maximize calorie burn while building raw strength and muscle.

To maximize efficacy, they did incorporate 2 to 3 rest days per week to never over-exhaust the body or place him at a high risk of injury.

Hugh Jackman Working Out at the Gym

Accomplishments, Awards & Nominations

Hugh Jackman is a lot more than his abs workout, though. Through his incredible acting talents, he’s earned himself a slew of some of the top awards in the world.

Saturn Award

In 2001, he won his first major award as “Best Actor in a Film” for his performance in X-Men. This really put him on the global map, and many important roles would come after.

Tony Awards

In 2004, he won a Tony for “Best Actor in a Musical” for his role in The Boy from Oz, and was honored with a Special Tony Award in 2012.

People’s Choice Awards

In 2010, he won a People’s Choice award for “Favorite Action Star” in X-Men Origins: Wolverine, and in 2012 for “Favorite Action Movie Actor” in Real Steel.

Golden Globe Awards

Les Miserables was an incredibly successful film in 2013, and Jackman won “Best Actor in a Motion Picture - Musical or Comedy for that year.

Grammy Awards

It's true; Hugh is also musically talented! He also won a Grammy in 2019 for "Best Complication Soundtrack Album for Visual Media" in The Greatest Showman.

Hugh Jackman Receiving an Award

What Is The Hugh Jackman Wolverine Diet?

Hugh Jackman's diet varied throughout the Wolverine workout program and which stage of the regimen he was in. However, the one constant which remained throughout was carb-cycling.

He would consume carbs before 3 pm on weight training days for energy. On days when he just had cardio sessions or didn't work out at all, he would consume very few carbs.

Trainer David Kingsbury also ensured that every calorie was counted, as calorie intake/expenditure and macronutrient composition is crucial in gaining impressive results and is his essential nutrition principle.

Macronutrients are carbs, protein/amino acids, fats/cholesterol, fiber, water, and energy.[1]

Simple and effective was the way to go, with 4 meals per day. While Jackman generally ate very "clean," lean, and fresh foods, he did occasionally indulge in cheat meals like In-N-Out burgers!

Again, Kingsbury did make sure that these fit into his macros, so he didn't get off track.

Moreover, the vast majority of the workout program, they incorporated intermittent fasting, known as the "16:8 method."

This means Jackman would eat all meals within an 8-hour period and fasted for 16 hours daily.

Again, as the foods did vary throughout the process, this is an example of what he consumed on a training day:

Meal 1

The first meal of the day is incredibly important, as it’s what breaks your fast after sleeping.

  • Eggs - Eggs are an excellent source of fats and proteins. Don't be afraid to eat the yolk, though, because it contains the most nutrients!
  • Oatmeal - Oatmeal is a wonderful source of carbohydrates/energy. Jackman would consume 1 cup of it, which is also great for lowering cholesterol and keeping you feeling fuller for longer as it is a complex carb with soluble fiber.

Meal 2

  • Steak - Lean steak is a fantastic source of protein in order to keep and build muscle.
  • Sweet Potato - They not only taste good but are another great source of fiber and energy, thanks to it also being a complex carb.
  • Broccoli - Broccoli also contains quite a lot of fiber, along with other vital nutrients and minerals. Not only that, but it has a phytochemical which reduces estrogenic effects such as body fat gain and water retention.

Meal 3

  • Chicken - Jackman is quite a fan of poultry, and lean chicken is great for protein. Not only that, but it's easy to make flavorful.
  • Brown Rice - This whole grain offers a nice amount of fiber and is a complex carb, which again is great for keeping energy high during rigorous routines.
  • Spinach - Spinach practically contains zero calories, though it does contain "ecdysterone," which can help boost muscle strength and development.

Meal 4

  • Fish - Fish is an excellent source of omega-3 fatty acids EPA and DHA, vitamins, proteins, and more. These fatty acids help improve overall body function and can boost mood.[2]
  • Avocado - Avocado also contains omega-3s, along with beta-carotene, riboflavin, niacin, folate, magnesium, potassium, and more. If you're having trouble staying properly hydrated, eating avocado can actually help maintain healthy electrolyte levels.
Hugh Jackman Holding a Plate of Food

What Supplements Does Hugh Jackman Take?

When making such massive changes to his diet and exercise routine, Jackman needed any assistance possible through workout supplements.

  • Pre-workout
    With pre-workout having significant levels of caffeine and other energy-boosting ingredients, Jackman took Animal Pump pre-workout to keep him amped before and during his workouts. This was a crucial tool to help push through the grueling workouts and is used by many high-profile bodybuilders.
  • Creatine
    During his bulking phase, Jackman took creatine, but not while cutting. It helps increase lean muscle mass, reduce recovery time, and improve strength.[3]
  • BCAAs
    Standing for branched-chain amino acids, Jackman took 5 to 10 grams of Animal Nitro BCAAs both before and post-workout. As they’ve been shown to activate the molecular machinery related to muscle growth, they further help with gaining muscle.[4]
  • Liquid Carnitine
    This chemical sports an array of benefits, like helping convert body fat into energy, improving muscle movement, and many other processes.

Common Questions About Hugh Jackman

How many hours per day did Hugh Jackman work out for Wolverine?

Consisting of low-intensity cardio, high-intensity cardio, and serious weight training, Jackman worked for about 3 hours a day.

How long did it take Hugh Jackman to get ripped?

It took him a total of 6 months to lose the body fat while gaining more muscle size and achieving that iconic Wolverine physique.

Did Hugh Jackman not drink water for Logan?

What he did was increase his water intake to around 3 gallons a day before shooting. Then, about 36 hours before shooting the first shirtless scenes, he stopped drinking any kind of liquid. This is a method many bodybuilding and fitness competitors use to look more lean, as there is less water collecting under the skin to create an ultra-lean look.

Does Hugh Jackman still lift?

While he does still lift, his current fitness routine is quite a bit different from the Logan workout. He does perform some of the more common exercises with dumbbells, focusing more on cardio, like rowing, running, and throwing in some core stability workouts.

Is Hugh Jackman a vegan?

Jackman is not a vegan, though his company, "Laughing Man Coffee," has recently opened up its first vegan cafe in downtown Tribeca in New York City. Dubbed "Laughing V," it's become incredibly trendy, offering delicious baked goods and other vegan cafe fare.

Who was Hugh Jackman’s trainer?

While he has worked with various personal trainers throughout his life, to get in Wolverine shape, he worked with David Kingsbury.


Conclusion

We hope this has given you plenty of workout ideas and exercises to get that superhero body like Hugh Jackman!

Remember to always lift weight you feel comfortable with, and listen to your body. Thanks for tuning in, and we’ll see you again soon!

Reference:

1. https://www.nal.usda.gov/legacy/fnic/macronutrients
2. https://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet
3. https://my.clevelandclinic.org/health/articles/17674-creatine-and-creatine-supplements
4. https://blog.nasm.org/branched-chain-amino-acids

Paul J

Last Updated on January 13, 2023