Hugh Jackman Workout Routine and Diet Plan

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Hey, you must have seen Wolverine. Hugh Jackman, who played Wolverine in the X-Men series, showed us nice piece of body. So, let’s check out Jackman’s workout routine.

Hugh Jackman Workout Routine

Hugh Jackman Body

Hugh Jackman is an Australian actor who was voted in 2008 as one of the “Sexiest Men Alive” by Open Salon. Recently, he was seen enjoying and working out in Australia during holidays. He was working out so vigorously that he lost almost 3 to 4 pounds a night. In addition to these, he is also dancing up like Gene Kelly or Fred Astaire. This all, he is doing for the Broadway Show.

Now, let us look at his workout routine for X-Men Series – Wolverine. Steve Ramsbottom is the man behind Jackman’s great body and success as Wolverine. You must have seen the movie. His body was looking properly chiseled. Great efforts had been put by him. Actually, his routine was divided into 3 phases –

  • Mass Building
  • Weight / Strength Training
  • Maintenance of the body acquired by him

Mass Building was focused on building mass by changing the speed of each round by some seconds. For instance, a fast running for 5 minutes, then a slow running for 1 minute. This will be the first round. Then, a second round can be the repetition of the same. 3 to 4 rounds are sufficient.

Strength Training can be implemented by picking heavy weights. Jackman picked some heavy weights, which is clearly shown by his arms and abs. The weights were not fixed. In an interview with Men’s Health, Jackman said

I would change it up every 3 weeks. Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout.”

This phase and the above phase was done for around 3 months, 6 days a week and around 2 hours a day. Day 6 was kept for flexibility and agility exercises.

The 6 ft 2 inch tall actor, then paid more attention towards maintaining the body. This phase, i.e. the 3rd phase was started just before the shooting of the film started. Jackman maintained his body by engaging himself in picking up the weights and also doing Pilates, running, yoga and some sort of stretching exercises. This 43 year old has developed so much strength that he could bench press 315 pounds and leg press 1000 pounds. This is how his schedule went. Here is a detailed list of exercises below –

Day 1 – Chest

  • Incline Dumbbell Press – 4 sets of 12, 10, 8, 6 reps
  • Barbell Bench Press – 4 sets of 15, 12, 10, 8 reps
  • Cable Crossover – 4 sets of 15, 12, 10, 8 reps
Day 2 – Back
  • Pullups – 4 sets of 15, 12, 10, 8 reps
  • Barbell Deadlift – 4 sets of 12, 10, 8, 6 reps
  • Seated Cable Rows – 4 sets of 12, 10, 8, 8 reps
Hugh Jackman as Wolverine
Hugh Jackman as Wolverine
Day 3 – Legs
  • Leg Extensions – 4 sets of 15, 12, 10, 8 reps
  • Lying Leg Curls – 4 sets of 15, 12, 10, 8 reps
  • Leg Press or Squat – 4 sets of 12, 10, 8, 6 reps
Day 4 – Shoulders
  • Seated Side Lateral Raise – 4 sets of 12 reps each
  • Seated Bent-Over Rear Delt Raise – 4 sets of 12 reps each
  • Standing Military Press – 4 sets of 12, 10, 8, 6 reps
Day 5 – Arms
  • Dumbbell Bicep Curl – 4 sets of 12 reps
  • Barbell Curl – 4 sets of 12, 10, 8, 8 reps
  • One Arm Dumbbell Preacher Curl – 4 sets of 12, 12, 10, 10 reps
  • Dumbbell One Arm Triceps Extension – 4 sets of 12 reps
  • Skull Crushers – 4 sets of 12, 10, 8, 8 reps
  • Triceps Pushdown – Rope Attachment – 4 sets of 12 reps each

Day 6 – Flexibility

During this day, Hugh Michael Jackman would stress on SPARQ training. SPARQ is an acronym which stands for Speed, Power, Agility, Reaction and Quickness. It is a great fat burner for athletes and funny too.

Hugh Jackman Diet Plan

Hugh Jackman Eating

Hugh Jackman is People Magazine’s “Sexiest Man Alive 2008”. Besides this, he is athletic, tall, charmer, strong and a ladies man. Yeah, the guy has all, what is needed. So, what would he had eaten to make X-Men Origins – Wolverine a success.

  • Jackman says, in an interview, that he woke up early in the morning at 4 am and ate 4 egg whites.
  • After every 3 hours, he used to intake combination of protein / steamed vegetables and brown rice.
  • He took protein generally in the form of protein shakes.
  • After midday, Jackman did not eat rice or carbohydrates. He only stressed on vegetables (like broccoli, cauliflower, etc.), meat, fish, chicken breasts, and steaks.
  • Before bed, he used to had protein smoothie.

This is his diet for the Wolverine, but he says he didn’t like this schedule. But, he had to follow. Sometimes, Hugh had a cheat day when he used to had dark chocolates and ice creams.

11 COMMENTS

  1. the exercise that is mentioned here focuses on one major muscles per day. but mentioned in the beginning that he works out 2 hours a day. how’s that possible?

    • Yes, everyday was focused on different major body part. This took him around 2 hours to complete. What is not possible here?

  2. Agreed. Even taking over 2-4 minutes rest between sets, four sets of three exercises would NOT take two hours. I don’t think this is really his workout.

    I’m his height and from what I’ve heard, he naturally has/had a thin build, like I do. Chances are he put on some mass with squats, bench press, deadlift first.

    There’s no way you’re gonna build.. for example.. A chest like his, doing 8 mass-building sets (cable-crossovers are more a ‘shaping’ exercise) ONCE a week.

    But back to anonymous point: I do 6 sets of pull-ups, 4 sets tricep extensions, 4 sets of squats, 4 sets of calf raises, and 4 sets of shoulder presses, and 4 sets of weighted abdominal exercises, and THAT takes me two hours. These workouts are like 45 minutes tops.

  3. If he’s doing a ten minute cardio warm up, followed by 6-8 minutes of stretching, and finishing with 20 minutes cardio, a 10 minute cool down and another 6-8 minutes stretching, he’s already spent nearly an hour in the gym BEFORE he’s lifted a weight, so about 2 hours would be right – especially during his strength training phase where rests between sets can last as long as needed. True, when he’s mass building he is on a time restriction between sets when lifting, but between the warm up, stretching, 20 minute cardio, cool down and stretching to finish he could be resting for any length of time. Roughly two hours is about right.

  4. As a fellow 6ft 2inch aussie actor but not with the high profile Hugh has ..I am going to give this ago to bring something new to offer in my future acting….

  5. You are all stupid. He lifts weights for 1 hour a day. Rest 2 mins in between every set. He does cardio for 1 hour AFTER weights. 1 + 1 = 2 hours. Easy.

  6. I Love X-Men series and Hugh Jackman too. He take way far this series and hope next movie will be more inspiring and Thrilling too. Thanking by fjackets

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