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The Wolverine Workout: 4 Weeks to Shred Like Hugh Jackman

The workout that keeps the actor shredding his physique (and the big screen) as Wolverine.

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  • 4 weeks

  • 36

  • Yes

Hugh Jackman
Ben Watts
Hugh Jackman
Ben Watts

If you wan’t a body like the man who can’t die, Wolverine, you’re going to have to work for it. Learn how the man who plays the beast trains to look absolutely shredded no matter his age.

Shred Like Wolverine With the August M&F!
Active Lifestyle

Shred Like Wolverine With the August M&F!

13 years as Wolverine and Hugh Jackman is still shredded. Learn his secrets.

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Main lifts are based off a percentage of your 1-rep max in that lift, and the percentage changes each week (see the percentage charts to determine what weight you should use). Rest between sets is listed in seconds. Flexibility work such as static stretching and foam rolling should be performed at the end of each session.

Percentages for Week 1 (5 Reps)

60% of W1RM 65% of W1RM 75% of W1RM 75% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 2 (4 Reps)

65% of W1RM 75% of W1RM 85% of W1RM 85% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 3 (3 reps)

70% of W1RM 80% of W1RM 90% of W1RM 90% of W1RM
Set 1 Set 2 Set 3 Set 4

Percentages for Week 4 (10 reps)

40% of W1RM 50% of W1RM 60% of W1RM 60% of W1RM
Set 1 Set 2 Set 3 Set 4

 

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Routine

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Day 1

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 36

Cuban Press

Equipment
Sets
4
Reps
10
Rest
--
Exercise 9 of 36

Rear-Delt Flye

Equipment
Sets
3
Reps
8
Rest
--
Exercise 10 of 36

Overhead Press

Equipment
Sets
3
Reps
8
Rest
60 sec

Day 2

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 36

Back Squat

Equipment
Barbell, Squat Rack
Sets
4
Reps
5,4,3,10
Rest
--
Play How to
See percentage chart.
Exercise 13 of 36

45-Degree Single-Leg Press

Equipment
Sets
4
Reps
10
Rest
--
Perform 4 sets per leg.

Day 3

Exercise
Equipment
Sets
Reps
Rest
Exercise 17 of 36

Weighted Pullup

Equipment
Dip Belt, Pullup Bar, Weight Plates
Sets
4
Reps
5,4,3,10
Rest
--
Play How to
See percentage chart.
Exercise 18 of 36

Single-Arm Dumbbell Row

Equipment
Sets
4
Reps
12
Rest
--
Exercise 19 of 36

Bodyweight Row

Equipment
Sets
4
Reps
10
Rest
--
Exercise 21 of 36

Zottman Curl

Equipment
Sets
4
Reps
8
Rest
--
Exercise 23 of 36

Pronated-Grip Straight Bar Curl

Equipment
Sets
4
Reps
8
Rest
60 sec

Week 4

Exercise
Equipment
Sets
Reps
Rest
Exercise 25 of 36

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
6+6+6
Rest
--
Play How to
Start on a steep incline, perform 6 reps, reduce incline; perform another six, then go flat for the final six reps.
Exercise 26 of 36

Cable Flye

Equipment
Sets
4
Reps
10
Rest
--
How to
Perform high to low.

Day 5

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 36

Romanian Deadlift

Equipment
Barbell
Sets
4
Reps
10
Rest
--
Exercise 35 of 36

Barbell Landmine

Equipment
Sets
4
Reps
10
Rest
--
Alternate sides, 10 each side.
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Also by Matt Tuthill

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