Hugh Jackman Workout Routine & Diet Plan

Here’s the Workout Routine of Hugh Jackman That Helped Him Become Ripped

Hugh Jackman is among the ripped and jacked actors like Dwayne Johnson, famous for bringing the best and responsible body transformation for the movies. Likewise, he’s also popular for his intermittent fasting, especially the 16:8 schedule.

Born in October 1968, Hugh Jackman is an Australian actor, producer, and singer globally known for playing the role of Wolverine/Logan in the film series X-Men (2000 – 2017).Likewise, he also holds the Guinness World Record for the “longest career as a live-action Marvel superhero.”

Nonetheless, if you’re thinking of having a Wolverine-type ripped physique or want to find out the Hugh Jackman’s workout routine and diet plan that helped him become strong and ripped, keep reading ahead.

However, if you follow his workout with a proper high protein diet and dedication, we could assure you you’ll also be able to get ripped like him.

Below is Hugh Jackman’s training routine that he followed for the movies. But, before we dive into it, go through the below chart that will help you gain an understanding of how he used to select a weight for his workouts:

hugh jackman workout routine

Weight Selection – 1 RM for the Wolverine Preparation Workout Routine

Below is a given chart of how much percentage you should pick a weight for sets one to four. It’s divided into a four-week process. For instance, for the first week, you’ll pick a certain weight for five repetitions per exercise, then on the second week, you’ll look for other weight for around four repetitions and so on.

Percentages (%) For Week – 1 (5 – Repsper Set)

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

Percentages (%) For Week – 2 (4 – Repsper Set)

60 % of 1 RM 75% of 1 RM 85% of 1 RM 85% of 1 RM
Set 1
Set 2 Set 3 Set 4

Percentages (%) For Week – 3 (3– Repsper Set)

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

Percentages (%) For Week – 4 (10 Reps per Set) – Deload

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

Hugh Jackman’s Workout Routine – Workout for the Movie Wolverine

Here’s the Hugh Jackman’s training routine that he followed for his successful movie Wolverine, which includes five days of training, where he used to select weight according to the above-given chart of one-rep max.

Day 1:

Exercise Sets Reps
BB Bench Press 4 5, 4, 3, 10
DB Shoulder Press 4 10
BB Behind The Neck Press 4 10
DB Cuban Press 4 10
Bodyweight Dips 4 10
DB Side Lateral Raises 4 12
DB Front Lateral Raises 3 8
DB Rear Delt Flys 3 8
BB Overhead Press 3 8

Day 2

Exercise Sets Reps
BB Back Squats 4 5, 4, 3, 10
BB Front Squats 4 10
45 – Degree Leg Press (Single Leg) 4 10
Calf Raises – Standing 4 12
Hanging Leg Raises 4 12
AB Wheel Rollout 4 10

Day 3

Exercise Sets Reps
Weighted Pull-Ups 4 5, 4, 3, 10
1 – Arm DB Rowing 4 12
Inverted Rowing 4 10
Incline DB Curls 4 10
DB Zottman Curls 4 8
Cross – Body DB Curls 4 8
Straight Bar Curls (Pronated Grip) 4 8

Day 4

Exercise Sets Reps
Incline DB Bench Press – Drop Set 4 6 + 6

DB Bench Press

(1st Set – Incline, 2nd Set – Lower the Bench and 3rd Set – Flat Bench)

3 6 + 6 + 6
Cable Flys  4 10
Close Grip BB Bench Press 4 10
Triceps Pushdowns 4 8
Bodyweight Dips 4 8
Narrow Push-Ups 4 8

Day 5

Exercise Sets Reps
BB Deadlift 4 5, 4, 3, 10
BB Romanian Deadlift 4 10
Zercher Squats 4 12
Weighted Sit-Ups 4 10
BB Landmine 4 10

Hugh Jackman’s Workout Routine – For the Movie X-men: Days of Future Past

Here below is the five-day workout routine of Hugh Jackman that he followed when he was preparing for the movie X-Men: Days of Future Past.

Day 1:

Exercise Sets Reps
BB Deadlift 4 5
BB Front Squats 4 12
Leg Press – Single Leg 4 12
Hanging Knee Raises 4 12
Calf Raises on Leg Press Machine 4 12
Russian Twists 4 10

Day 2

Exercise Sets Reps
Incline BB Bench Press 8 6
Pull-Ups 8 8
DB Bench Press – Flat Bench 4 10
Inverted Rowing 4 10
Zottman Curls 4 8
Hammer Curls 4 8
DB Cross Body Curls 4 8
Lying Skull Crushers 4 8
Weighted Dips 4 8
Push-Ups (Narrow) 4 8

Day 3

Exercise Sets Reps
DB Shoulder Press 8 6
BB Shoulder Press (Behind The Neck) 3 15
Upright Rowing & Press 3 15
Overhead DB Lateral Raises 3 10
Front Raises W/ Weight Plate 2 10
DB Rear Deltoid Flys 3 10
Seated DB Side Lateral Raises 3 8
Seated DB Front Raises 3 8
Seated DB Rear Deltoid Flys 3 8
Seated DB Shoulder Press 3 8

Day 4

Exercise Sets Reps
BB Front Squats 8 6
BB Romanian Deadlift 4 12
BB Hack Squats 4 12
Decline Sit – Ups (Weighted) 4 12
Calf Raises W/ Leg Press Machine 4 12
Windshield Wipers 4 10

Day 5

Exercise Sets Reps
Pull-Ups 8 6
Incline DB Bench Press 8 8
1 – Arm DB Rowing 3 8
Rear Deltoid Flys W Cable 3 12
Triceps Pushdowns 3 12
Eccentric Narrow Grip Chin – Ups (Slow) 3 10
BB Biceps Curls 3 12

Another Workout Routine of Hugh Jackman

Here’s another five-day workout routine of Hugh Jackman, which consists of supersets and giant sets. If you’re looking to shred down, this workout routine along with a good protein-rich diet will prove helpful.

Monday: Arms

Exercise Sets Reps
BB Bench Press 4 5
Superset:

DB Shoulder Press

BB Behind The Neck Press

 

4

4

 

10

10

DB Cuban Press  3 10
Superset:

Triceps Dips

Triceps Push – Downs

 

3

3

 

10 – 12

10 – 12

Giant Set:

DB Side Lateral Raises

DB Front Lateral Raises

DB Rear Deltoid Flys

DB Overhead Press 

 

4

4

4

4

 

8

8

8

8

Tuesday: Legs

Exercise Sets Reps
BB Back Squats 4 5

Superset:

BB Front Squats

Single-Leg Press

 

4

4

 

10

10

Superset:

Calf Raises

Hanging Leg Raises

 

 

4

4

 

12

12

Abs Wheel Roll – Out  4 10

Wednesday: Back & Biceps

Exercise Sets Reps
Weighted Pull-Ups 4 5
1 – Arm DB Rowing 4 12

Superset:

Inverted Rowing

Incline DB Curls

 

4

4

 

10

10

Tri-set:

DB Zottman Curls

Cross – Body Curls

Pronated Curls 

 

4

4

4

 

8

8

8

Thursday: Triceps & Chest

Exercise Sets Reps

Superset – Drop Set

Incline DB Curls

BB Bench Press

 

4

4

 

6 + 6

6 + 6 +6

Superset:

High To Low Cable Flys

Close Grip BB Bench Press

 

 

4

4

 

10

10

Tri-set:

Triceps Push Downs

Triceps Dips

Narrow Push-Ups

 

 

4

4

4

 

8

8

8

Friday: Back & Legs

Exercise Sets Reps

Superset:

BB Deadlift

BB Romanian Deadlift

 

4

4

 

5

5

BB Zercher Squats  4 12
Incline Sit – Ups (Weighted) 4 10
BB Landmine 4 20

Saturday & Sunday: Rest Day

Hugh Jackman’s Diet Plan

Below is one sample diet plan of Hugh Jackman that he used to follow for his Wolverine physique. For his movie preparation, he maintained simplicity by eating clean food,which is mentioned below:

Meal 1

  • Egg Whites – 4
  • Oatmeal

Meal 2

  • Broccoli
  • Steak
  • Sweet Potato

Meal 3

  • Spinach
  • Chicken
  • Brown Rice

Meal 4

  • Broccoli
  • Avocado
  • Fish

Hugh Jackman’s Movies

Here are the movies in which Hugh Jackman has worked:

  • Reminiscence – To be released in 2021
  • The New Mutants – Released in 2020
  • Bad Education – Released in 2019
  • Missing Link – Released in 2019
  • The Front Runner – Released in 2018
  • Deadpool 2 – Released in 2018
  • The Greatest Showman – Released in 2017
  • Logan – Released in 2017
  • X-Men: Apocalypse – Released in 2016
  • Eddie the Eagle – Released in 2016
  • Pan – Released in 2015
  • Me and Earl and the Dying Girl – Released in 2015
  • Chappie – Released in 2015
  • Night at the Museum: Secret of the Tomb – Released in 2014
  • X-Men: Days of Future Past – Released in 2014
  • The Wolverine – Released in 2013
  • Prisoners – Released in 2013
  • Movie 43 – Released in 2013
  • Les Misérables – Released in 2012
  • Rise of the Guardians – Released in 2012
  • Real Steel – Released in 2011
  • Butter – Released in 2011
  • Snow Flower and the Secret Fan – Released in 2011
  • X-Men: First Class – Released in 2011
  • X-Men Origins: Wolverine – Released in 2009
  • The Burning Season – Released in 2008
  • Australia – Released in 2008
  • Deception – Released in 2008
  • X-Men: The Last Stand – Released in 2006
  • Scoop – Released in 2006
  • The Fountain – Released in 2006
  • The Prestige – Released in 2006
  • Flushed Away – Released in 2006
  • Happy Feet – Released in 2006
  • Stories of Lost Souls – Released in 2005
  • Van Helsing: The London Assignment – Released in 2004
  • Van Helsing – Released in 2004
  • Profile of a Serial Killer – Released in 2004
  • X2 – Released in 2003
  • Kate & Leopold – Released in 2001
  • Swordfish – Released in 2001
  • Someone like You – Released in 2001
  • X-Men – Released in 2000
  • Paperback Hero – Released in 1999
  • Erskineville Kings – Released in 1999

Wrapping Up

Hugh Jackman has followed many workout routines depending upon the need of the movie. Here we’ve mentioned some of the workout routines of his popular films, such as Wolverine. Suppose you’re interested in getting shredded like Wolverine. In that case, you can go through a workout routine along with staying dedicated to a good protein-rich diet and reap the benefit according to your fitness level.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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