Hugh Jackman Workout Routine and Diet Plan

By | October 3, 2021

Hugh Jackman Workout Plan and Diet Routine: Hugh jackman is an Award-winning Australian actor who is well known for his acting career in Wolverine as Logan. However, before landing that role, he already had an A-List Hollywood Career, having appeared in movies like X-Men. His character on Wolverine is the longest-running Marvel Superhero on the Guinness World Record.

Hugh Jackman Workout Routine and Diet Plan

Hugh Jackman Workout Routine and Diet Plan

If you’re a fan of Wolverine, you’ll agree that Hugh Jackman fitness has been outstanding in all movies. That’s mainly because of the training program he followed while preparing for the film. This training program is widely known as the ‘Wolverine Program’. And it was designed by a UK-based trainer, David Kingsbury.

That said, let’s find out what Hugh Jackman workout and diet plan entails!


Hugh Jackman Body Stats

Weight  205 lbs. 
Height  6 ft. 2 in.
Age  52 years 
Chest 45 in.
Waist 33 in.
Biceps  17 in.

Also Read: Chris Evans Workout Routine and Diet Plan [Updated]


Hugh Jackman Workout Routine

Jackman didn’t necessarily stick with one trainer or fitness routine, since has played the Wolverine role for 17 years. However, his intense muscle gain was due to the specific workout routine created by David Kingsbury. David broke Jackman’s regimen in 2 phases, that is, bulk & cut. 

The bulk phase involved calculating the number of calories needed to give the actor the leanest muscle gain possible. Moreover, David used a combination of intervals and low-intensity workout programs. This was intended to keep the fat levels down, as Hugh was bulking up. As for the cut phase, David adjusted the amount of cardio Hugh performed and his caloric consumption. However, he maintained Hugh Jackman’s weight training. The goal of this workout was to keep Jacknman’s body fat low while improving his muscle strength and size. 

Also, Hugh Jackman workout plan heavily encouraged progressive overload. This involves a gradual increase of the weight lifted during the workout to ensure consistent strength gains. Hugh Jackman’s program was broken down into a 4-week schedule. In the first 3 weeks, the Barbell Bench Press, Weighted Pull-Up, Deadlift, and Back Squat were adjusted.  While the weights lifted were increased every week. 

Hugh Jackman Workout Routine 

Hugh Jackman Workout Routine

The Wolverine program was as follows; 

Monday Hugh Jackman workout; Arms 

This Hugh Jackman workout routine involves performing 6 exercises, 4 times; 

  • Warm up with foam roll and dynamic stretch workouts (4 sets)
  • Behind-the Neck & Dumbbell Shoulder Press 
  • Barbell Bench Press with five reps (4 sets with 2.5 min rest)
  • Triceps Push Downs & Dips (15 to 60-sec rest)
  • 10 reps Cuban Press (3 sets with 0.5 min rest between each set)
  • Shoulder Circuit Workout (Overhead press, Lateral Raise, Front Raise, and Rear Flys)


Tuesday Hugh Jackman workout; Legs 

  • Warm up with foam roll and dynamic stretch workouts (4 sets)
  • Barbell Bench Press with five reps (4 sets with 2.5 min rest)
  • 10 reps Single-Leg Press & Front Squat (1 min rest)
  • Hugh Jackman Ab Workout with Wheel Rollouts (1 min rest)
  • Hanging Leg Raises & Calf Raise 
  • Foam Roll and Static Stretching Exercises


Wednesday Hugh Jackman workout; Back & Biceps 

  • Warm up with foam roll and dynamic stretch workout (4 sets)
  • 5 reps Weighted Pull-ups (4 sets, 2.5 min rest)
  • 12 reps Dumbbell Single-Arm Row (1 min rest)
  • 10 reps Incline Dumbbell Curl and Bodyweight Row (1 min rest)
  • Biceps Circuit workout with 8 reps of prompted Curls, Zottman & Cross-Body
  • Foam Roll and Static Stretching Exercises


Thursday Hugh Jackman workout; Chests & Triceps

  • Warm up with foam roll and dynamic stretch workout 
  • Incline-Drop Bench press (6+6+6 reps, 60 sec) & Incline Dumbbell (6+6+6 reps, 150 sec)
  • 10 reps Narrow-Grip Bench Press & High-to-Low Cable Flys (1 min rest)
  • 8 reps Triceps Circuit Workout including Narrow Push-Ups, Triceps Puh Dows and Triceps Dips (1 min rest)


Friday Hugh Jackman workout; Legs & Back

  • Warm up with foam roll and dynamic stretch workout 
  • Romanian Deadlift (10 reps, 1 min rest) & Deadlift (5 reps, 2.5 min rest)
  • 12 rep Zercher squat (1 min rest, 4 sets)
  • 10 reps Weighted Incline Sit –Up (1 min rest, 4 sets)
  • 20 reps Barbell Landmine (1 min rest, 4 sets)


Saturday & Sunday Hugh Jackman workout; Rest 

The Wolverine routine involves resting on Saturday and Sunday. This allowed Hugh Jackman body to recover after the hard work. However, light cardio workouts like walking on a treadmill without handles may be a good option during rest days. It will help with faster muscle recovery and circulation.


Hugh Jackman Workout Breakdown 

As you can see, the Wolverine workout plan entails almost every exercise one can think of. However, progressive overload and weightlifting were the main focus right from the start to the end. As I stated earlier, Hugh Jackman worked in 4-week schedules, increasing the weights after every week. And performing higher reps and reducing the weights in the 4th week. 

With that in kind, the main lifts he performed during each 4-week schedule were; 

  • Back squat 
  • Deadlift 
  • Barbell Bench Press 
  • Weighted Pull-Up

This is all about Hugh Jackman workout routine.

Also Read: Dwayne Johnson Workout Routine and Diet Plan: Dwayne Johnson Training for Black Adam


Hugh Jackman Diet Plan 

In addition to the Hugh Jackman Wolverine Workout, David Kingsbury designed his diet routine as well. The diet plan mainly focused on macronutrients and calories. Although the diet was different for various phases, it always followed one nutrition principle. That is low carb foods on rest days and a high carb diet on weight training days. 

That said, here is an example of means that the Wolverine star consumed on training days; 

  • Oats with eggs
  • Steak with broccoli and sweet potato
  • Chicken with spinach and brown rice 
  • Fish with avocado and broccoli

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