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Hugh Jackman Workout Routine

Hugh Jackman's Workout Routine and Diet

Hugh Jackman is an Australian actor who is best known from the X-Men series. He has a great physique and he is one of the most ripped superheroes ever and he is 50 years old!

In order to get into the best possible shape and gain “mutant” strength for his roles in the X-Men series, he started training under the guidance of his fitness trainer 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.

 

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 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.

What do you think about Hugh Jackman’s workout routine and diet? Leave a comment below.

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Written by Jacked Gorilla

Jacked Gorilla was founded in 2013, with a mission to provide people reviews of the best supplements in bodybuilding, as well as training advice, workout routines, and much more.

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