The Wolverine Workout

So I'm sure many of you have seen and are fans of the Wolverine and X-men films but how does Hugh Jackman get into such good shape for the role of all time action man Logan??
Well here is the workout and some tips for Hugh's trainer that helped him get into top Mutant shape.

Mike Ryan, (Jackman's trainer) says that the routine requires a solid mind and a strong will. It is tough but well worth it. In Ryan's own words - "If the bar ain't bending your just pretending!"


Hugh Jackman performed his workouts early in the morning, some days as early as 4am due to filming requirements and so on.

The Workout:
1. Exercise Bike -  Intervals of 30 seconds fast, 30 seconds steady pace for a total of 20 minutes.
2. Plyometric lunges - assume a lunge position and then jump out of one lunge into the next, repeat this for 3-4 sets to failure with 1 minute breaks in between sets
3. Power Squat - Body weight squat with an explosive jump added in, squat down to parallel and then explode up into a jump, as you hit the ground squat again and repeat. Again we are going to failure so its 3-4 sets with 1 minute rests in between each.

4. Weight plate get up - Only 1 set but we are going to failure again, Grab a weight plate, lie on the floor and hold it against your chest with your arms crossed over it. Tuck your knees to your chest and roll forward until your feet are flat on the floor. Lie down again and repeat. A mat on the floor will protect your lower back.

5. Deadlifts - A big move for big muscles and power, We are again going to failure but we are using a half pyramid format so 3 sets of gradually increasing weight. 

6. barbell Squat - Again another big lift but equaly as vital for building muscle and size. as always it is to failure but like the deadlift we are doing 3 sets of gradually increasing weight

7. Weighted lunges - 3 sets to failure of lunges with alternate legs, pick a heavy set of dumbbells or kettlebells and lunge till you can do no more.

8. treadmill - a 20 minute light incline jog on the treadmill to help burn some extra fat and allow good recovery and blood flow to the damaged muscle fibres is always helpful for growth and recovery.

In terms of nutrition: 

Mike Ryan puts Hugh Jackman on a simple diet that just requires him to eat often. Hugh was eating at least six small meals a day. The regular energy gives him the fuel he needs to build the muscle he burned earlier in the day. For the best results, plan the week's meals ahead of time. Ryan says - "Cooking six or seven meals a day just takes up too much time. Chop it, portion it, and put it in Tupperware. Label each container with the day and the meal. Stick them in the refrigerator or take them to work for easy access."

Hugh also used a small amount of protein supplements to help aid recovery and muscle building but stuck to the basic whey protein in his diet.

Ryan also expresses the need for good hydration and had Jackman drinking anlot of water each day, particularly on training days. It is vital not only for hydration and muscle function, but also for growth and recovery.