Hugh Jackman is an Australian actor who’s best known in the X-Men collection. He’s got a fantastic body and he’s among the very ripped superheroes ever and he’s 50 years old!
To be able to get in the best possible form and gain”mutant” power for his characters in the X-Men collection, he began training under the advice of his exercise coach David Kingsbury.
Here we look at the detailed diet, supplementation, and workout routine that Jackman followed in order to create the Wolverine body.
Current Stats
Height: 6′ 2″ – 1.88cm
Weight: 181 pounds – 82kg
Age: 50 years old
Birthday: 12th of October, 1968
Birthplace: Sydney, Australia
Accolades: Golden Globes Winner, 2013
Workout Principles
Within Jackman’s routines, he normally focuses on incorporating 6-8 exercises. He has a 5-day split routine, with his rest days taking place on the weekends.
When it comes to diet, Jackman has a clean diet. His nutrition principle mainly focused on carbohydrate cycling.
Recommended Equipment
We all know how important exercising and working at home has become in the past couple of years. Whilst gyms are mostly now open once again, we can’t predict the future, and getting your hands on some home gym equipment will keep you covered no matter what the situation may be.
If you’re looking to perform this workout routine from within the comfort of your own home, here’s a list of equipment required to perform all the exercises in Hugh Jackman’s workout routine:
Hugh Jackman’s Workout Routine
The workout program that was designed for Jackman was to improve his muscle size and strength while keeping the body fat low.
During the entire program, weight training remained almost the same. The reps for the Deadlift, Weighted Pull-Up, Back Squat, and Barbell Bench Press were changed by increasing the weights in each of the first three weeks.
A percentage system was formulated to calculate the exact weights he should be lifting every week. After the first four-week block had been completed, 5-10% weight was added to the W1RM.
Here is Hugh Jackman’s workout routine:
Monday: Arms
Within this workout routine, Jackman performs 6 exercises, but for a total of 4.
Here is Hugh Jackman’s arms and shoulders workout routine:
1. Warm-up with Dynamic Stretch and Foam Roll exercises
2. Barbell Bench Press with 5 reps, and 2.5 mins rest (4 Sets)
3. Dumbbell Shoulder Press and Behind-the-Neck Press with 10 reps, and 1 min rest (4 Sets)
4. Cuban Press with 10 reps, and 30-sec rest (3 Sets)
5. Triceps Dips and Triceps Push-Downs with 10-12 reps, and 15-60 sec rest (3 Sets)
6. Shoulder Circuit Training including 8 reps of Lateral Raise, Front Raise, Rear Flys, and Overhead Press (4 Sets)
Tuesday: Legs
On Tuesday, Hugh Jackman targets legs. There are 10 different exercises within the Jackman legs workout.
Here is Hugh Jackman workout routine:
1. Warm-up with Dynamic Stretch and Foam Roll exercises (4 Sets)
2. Barbell Back Squat with 5 reps, and 2.5 mins rest (4 Sets)
3. Front Squat and Single-Leg Press with 10 reps, and 1 min rest (4 Sets)
4. Calf Raise and Hanging Leg Raises with 12 reps, and 1 min rest (4 Sets)
5. Ab Wheel Roll-Outs with 10 reps, and 1 min rest (4 Sets)
6. Static Stretching and Foam Roll exercises
Wednesday: Biceps and Back
On Wednesday, Hugh Jackman performs a biceps and back routine. Jackman performs 8 exercises but for a total of 4 sets each.
Here is Hugh Jackman’s workout routine:
1. Warm-up with Dynamic Stretch and Foam Roll exercises
2. Weighted Pull-Ups with 5 reps, and 2.5 mins rest (4 Sets)
3. Dumbbell Single-Arm Row with 12 reps, and 1 min rest (4 Sets)
4. Bodyweight Row and Incline Dumbbell Curl with 10 reps, and 1 min rest (4 Sets)
5. Biceps Circuit Training with 8 reps of Zottman, Cross-body, and Pronated Curls (4 Sets)
6. Static Stretching and Foam Roll
Thursday: Triceps and Chest
On Friday, Hugh Jackman performs a chest, shoulder, and triceps routine with 4 exercises.
Here is Hugh Jackman’s triceps and chest routine:
1. Warm-Up with Dynamic Stretch and Foam Roll exercises
2. Incline Dumbbell (reps: 6+6, rest: 150 sec) and Incline-Drop Bench Presses (reps: 6+6+6, rest: 60 sec) (4 Sets)
3. High-to-Low Cable Flys and Narrow-Grip Bench Press with 10 reps, and 1 min rest (4 Sets)
4. Triceps Circuit Training with 8 reps of Triceps Push-Downs, Triceps Dips, and Narrow Push-Ups (rest: 60 sec) (4 Sets)
Friday: Back and Legs
On Friday, Hugh Jackman performs legs and back routine. He performs 3 exercises but for a total of 4 sets each.
Here is Hugh Jackman’s workout back and legs routine:
1. Dynamic Stretch and Foam Roll
2. Deadlift (reps: 5, rest: 2.5 min) and Romanian Deadlift (reps: 10, rest: 1 min) (4 Sets)
3. Zercher Squat (reps: 12, rest: 1 min) (4 Sets)
4. Weighted Incline Sit-Up (reps: 10, rest: 1 min) (4 Sets)
5. Barbell Landmine (reps: 20, rest: 1 min) (4 Sets)
Saturday and Sunday: Rest
On Saturday and Sunday, it’s time for rest. It’s the best time to recover his body after all the hard work and to refill his body with healthy food.
Hugh Jackman’s Diet
Jackman’s diet plan is altered through the various stages of the training program.
His nutrition principle mainly focused on carbohydrate cycling. He had carb-rich foods on weight-training days, but he was on a low-carb diet on rest days. He had the right quantity of calories needed to achieve his bodybuilding goals.
Here is Hugh Jackman’s diet:
Meal 1:
- 4 egg whites
- Oatmeal
Meal 2:
- Broccoli
- Sweet potato
- Steak
Meal 3:
- Spinach
- Brown rice
- Chicken
Meal 4:
- Broccoli
- Fish
- Avocado
Supplements
Hugh Jackman uses the following supplements to help fuel his gains:
- Animal Pump tablets, 5-10 g Animal Nitro BCAA
- Creatine
- Universal L-carnitine
- 5-10 g Animal Nitro BCAA
Summary
Jackman has taken his physique, strength, fitness, and athleticism to a new level at 47, the age when most start slowing down. Today he is 50 years old and is in his best shape ever, and he is a real inspiration.
