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HUGH JACKMAN’S WORKOUT:

STRONG, LEAN & POWERFUL
Get ripped like Wolverine by applying the same
underlying training principles Hugh Jackman Main Goal: Build Muscle Time Per Workout: 45-60 Mins
did while working out in preparation for his role Training Level: Intermediate Equipment: Barbell, Bodyweight,
on the big screen. Cables, Dumbbells, Machines,
Program Duration: 4 Weeks
Link to Workout: https://www.muscleandstrength.com/ Days Per Week: 4 Days Medicine Ball
workouts/hugh-jackman-workout-routine Author: Luke Atchley

Day 1
Exercise Sets Reps Rest
5@
Bench Press 4 60% / 65% / 75% / 75% / 60 - 90 Secs
1 Rep Max

Weighted Dip 3 10 60 - 90 Secs

Triset

Incline Dumbbell Bench Press 3 12 -

Dumbbell Pullover 3 10 -

90 Secs before
Cable Crossovers 3 10
repeating Triset

Superset
Hanging Leg Raises 4 12, 10, 8, 6 -

90 Secs before
Weighted Crunch 4 12
repeating Superset
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule: If you perform 2 reps over your goal reps for an exercise for 2 consecutive
workouts, increase the weight you are lifting by 5 -10 lbs and work toward repeating the process.

Day 2
Exercise Sets Reps Rest
5@
Squat 4 60% / 65% / 75% / 75% / 3 Mins
1 RM

Single-Leg Press 3 10 Each Leg 60 - 90 Secs

Triset
Leg Curl 3 12 -

Calf Raise 3 15 -

90 Secs before
Split Squat 3 10
repeating Triset

Complete all 3
Plank Complex: Front, Left, Right 3 30 - 45 Secs Each Position positions before
resting 90 Secs
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.

Day 3
Exercise Sets Reps Rest
5@
Weighted Chin Ups 4 60% / 65% / 75% / 75% / 3 Mins
1 RM

T - Bar Row 3 10 60 - 90 Secs

Triset

Lat Pulldown 3 12 -

Seated Cable Row 3 10 -

90 Secs before
Face Pull 3 12
repeating Triset

Superset

Standing Medicine Ball Chop 3 8 Each Side -

90 Secs before
Weighted Crunch 4 12
repeating Superset
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.

Day 4
Exercise Sets Reps Rest
5@
Deadlift 4 60% / 65% / 75% / 75% / 3 Mins
1 RM

Shoulder Press 5 5 60 - 90 Secs

Triset

Front Raise 3 12 -

Rear Delt Fly 3 10 -

90 Secs before
Lateral Raise 3 10
repeating Triset

Superset

7 Close Grip,
Biceps 21’s 3 7 Wide Grip, -
7 Tempo

90 Secs before
Bench Dips 3 20
repeating Superset
Percentage Based Training is performed at the beginning of each workout and only for the main lift of the day. All other
exercises should stick to the 2 For 2 Rule.

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