Before Hugh Jackman reprised his role as legendary mutant James Howlett / Logan / Wolverine to star in Deadpool 3 alongside Ryan Reynolds (read more here), adamantium claws and all, he had to endure six months’ worth of intense workout-related hurdles.
“I’ve learned you can’t rush it. I’ve learned that it takes time,” Hugh Jackman said during his recent interview on HBO Max’s Who’s Talking To Chris Wallace (via Deadline).
“So, we have six months from when I finish [Broadway’s The Music Man] to when I started filming. And I’m not doing any other work. I’m going to be with my family and train. That’s going to be my job for six months.”
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Jackman added: “And I’m really fit right now. There’s one thing that about eight shows a week being on Broadway singing and dancing, is I’m fit. So, I’m healthy. I have a good place to start.”
“And apologies, chickens. Run a mile. Start running now because I’m coming for you.”
Which really tells you everything you need to know about Hugh Jackman’s diet during the preparation stages of playing Wolverine.
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In 2016, between the release of X-Men: Apocalypse and the production of James Mangold’s Logan, it was revealed the beloved Aussie actor had officially joined the 1,000-pound powerlifting club — meaning he could effectively pump out a 235lb (107kg) bench press, 410lb (186kg) deadlift, and 345lb (156kg) squat in a single day.
So how exactly does he pull this off (in addition to achieving that superhuman low body fat/lean muscle mass physique)?
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Hugh Jackman’s Wolverine Workout Routine
“I do no more than an hour — but the training is pretty intense.”
Hugh Jackman, Men’s Health (2016)
Here’s how Hugh Jackman physically transforms himself for the role of Wolverine as outlined by steelsupplements.com.
Day 1 (Chest & Shoulders)
- Barbell Bench Press
- Dumbbell Shoulder Press: 4 sets of 10 reps
- Behind-The-Neck Press: 4 sets of 10 reps
- Cuban Press: 3 sets of 10 reps
- Tricep Dips: 3 sets of 10 reps
- Tricep Pushdown: 3 sets of 12 reps
- Lat Raises: 3 sets of 8 reps
- Front Raises: 3 sets of 8 reps
- Rear Shoulder Flys: 3 sets of 8 reps
- Overhead Press: 3 sets of 8 reps
Day 2 (Legs & Abs Workouts)
- Back Squat: 4 sets of 5 reps
- Front Squat: 4 sets of 10 reps
- Leg Press: 4 sets of 10 reps
- Calf Raise: 4 sets of 12 reps
- Leg Raises: 4 sets of 12 reps
- Ab Wheels: 4 sets of 10 reps
- Knee Raises: 4 sets of 10 reps
- Decline Sit-Ups: 4 sets of 10 reps
Day 3 (Back & Biceps)
- Weighted Pull-Up: 4 sets of 5 reps
- Dumbbell Rows: 4 sets of 12 reps
- Bodyweight Rows: 4 sets of 10 reps
- Incline Dumbbell Curls: 4 sets of 10 reps
- Zottman Bicep Curls: 4 sets of 8 reps
- Cross Body Curls: 4 sets of 8 reps
- Pronated Curls: 4 sets of 8 reps
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Day 4 (Chest & Arms)
- Incline Bench Press: 4 sets of 6 reps
- Dumbbell Press #1: 4 sets of 6 reps
- Dumbbell Press #2: 4 sets of 6 reps
- Dumbbell Press #3: 4 sets of 6 reps
- Cable Flys: 4 sets of 10 reps
- Narrow Grip Bench Press
- Triceps Pulldowns: 4 sets of 8 reps
- Dips: 4 sets of 8 reps
- Diamond Grips: 4 sets of 8 reps
Day 5 (Core & Legs Workout)
- Deadlifts: 4 sets of 5 reps
- Romanian Deadlifts: 4 sets of 10 reps
- Zercher Squats: 4 sets of 12 reps
- Incline Sit-Ups: 4 sets of 10 reps
- Barbell Landmines: 3 sets of 10 reps
Leg Day Example
- Back Squat: >85% 1RM 3 sets of 6 reps
- Leg Press: >85% 1RM 3 sets of 6 reps
- Bulgarian Split Squat: 60-80% 1RM 3 sets of 14 reps
- Dumbbell Lateral Lunge: 65-85% 1RM 3 sets of 10 reps
- Medicine Ball Slams: 3 sets of 10 reps
- Hanging Leg Raise: 3 sets of 10 reps
Wolverine’s Cardio Sessions
The above would be complemented by cardio — and a lot of it. Both for his bulking phase and cutting phase, Jackman utilised a 10-minute cardio warm-up before his workout and then anywhere from 20 to 30 minutes afterwards. When trying to get leaner, he would usually try to fit in a second cardio session in the afternoon in order to burn off any calories that he might’ve consumed.
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“It’s all about evolution,” said Mike Ryan, longtime personal trainer to Hugh Jackman.
“From one workout to the next I’ll always have something new to add to the equation. Our sessions are based on established principles, but we’ll always try and bring new ideas to the table. And Hugh now looks the most ripped he’s been for any movie.”
“[Back in 1989], he was very, very skinny. We used to call him Chicken Legs.”
Hell, by the fourth week of following the above, we wouldn’t be surprised if you were already in the best shape of your life.
All Natty Mutant Genes: Does Hugh Jackman Use Steroids?
When prompted about the possibility of steroid use by Chris Wallace, here’s how Hugh Jackman put the matter to rest:
“No, I love my job. And I love Wolverine,” said Jackman.
“I got to be careful what I say here, but I had been told anecdotally what the side effects are of that. And I was like, ‘I don’t love it that much.’ So no, I just did it the old school way.”
“And I tell you, I’ve eaten more chickens — I’m so sorry to all the vegans and vegetarians and to the chickens of the world. Literally the karma is not good for me. If the deity has anything related to chickens, I’m in trouble.”
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While you’re here, check out some of BH’s workout content as reviewed by celebrity trainer Jono Castano:
- Bicep Workouts & Exercises
- Shoulders Workouts & Exercises
- Trap Workouts & Exercises
- Rear Delt Workouts & Exercises
- Lat Workouts & Exercises
- Tricep Workouts & Exercises
- Chest Workouts & Exercises
- Oblique Workouts & Exercises
- Ab Workouts & Exercises
- Leg Workouts & Exercises
- How To Bench Press [101 Guide For Average Blokes]
