Last updated on May 9th, 2020 at 07:22 pm
Hugh Jackman is one of the most ripped up superheroes we’ll have the honor of covering on SHJ, and he’s almost 50 years old!
Did I mention People mag voted him sexiest man alive at one point as well?
It’s actually pretty ironic because now Dwayne Johnson just recently won it, and he’s the one who gave Jackman the intermittent fasting dietary guidelines to become shredded up for his Wolverine role in the first place!
Who woulda thunk it?
But hey, before we get into the full Hugh Jackman workout routine, lets go over some stats real quick.
Hugh Jackman’s Stats
Height: 6’2
Weight (approximate): 185
So, he’s a pretty tall dude, and he keeps himself rather light for his frame considering the amount of mass he portrays to sustain.
With this in mind, you might think this was a cutting routine, but as I know from researching Jackman’s routine for quite some time now, he is consistently bulking, but keeping his diet so clean that the fat is slain in its path!
Sounds pretty enticing if I do say so myself…
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Hugh Jackman’s Nutrition
It’s pretty sweet because sometimes I’ll do routines and research celebs and end up having to create their nutrition based on our Nutrition Pillars (which is pretty awesome for you guys actually), but Hugh Jackman actually follows virtually the same thing!
Woooooo!!!
As I mentioned earlier, he literally got his intermittent fasting regime written for him by Dwayne “The Rock” Johnson. We actually even covered it way back in the early days of SHJ if you want to head over and see that intermittent fasting article instead.
But, to put it to you more simply, you literally have to head over to one of the IF guideline articles, and utilize that in combination with clean eating (Jackman utilized guidelines similar to paleo), and making sure your caloric intake and protein is high enough to maintain a clean mass building (Jackman scarfed down 5000 calories in a 6 hour window!).
Sounds easy enough, right?
We see a lot of celebs opt for a sustainable approach.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
You can check out our Nutrition Pillars for more information and articles on all of the above and more.
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Hugh Jackman’s Workout Routine Research
Ah, my favorite part.
Researching the Hugh Jackman workout routine.
Men’s Fitness tells us this:
Jackman’s trainer, David Kingsbury, had the actor follow a classic progressive overload plan to build strength on basic lifts like the bench press, squat, and deadlift. The point is to start extra light, using only a small percentage of your max, and gradually up the weights and drop the reps so that you’re smashing through plateaus in only a few weeks.
Basic, but fun stuff!
They go into some more detail with:
The remaining work involves some age-old techniques such as supersets and circuits to thoroughly exhaust muscles and burn off the fat that covers them.
Ah ha! More stuff we like.
And Bodybuilding.com gives us some insight on the Hugh Jackman workout with:
Hugh hadn’t done much direct strength work prior to training with me. He mostly worked in the 8-12 rep range. I always encourage low, 1-5 rep heavy work to stimulate myofibril hypertrophy. Then after the heavy work is done we move onto the higher rep schemes to encourage sarcoplasmic hypertrophy.
And they tell us that the biggest issue with Jackman’s workout and training (due to time constraint) was:
Lack of rest. We trained very early in the morning and worked long days. Some days we were limited to 5-6 hours of sleep per night. On those days, I encouraged naps during the day when possible.
I knew my naps were paying off! But, in all seriousness, we know how important sleep is. Our article on the importance of sleep and hacking it is here if you want to check it out!
And, finally, Muscle and Fitness stays right on track with what we’ve learned about his training with the use of supersets, and steadily progressing weight with steadily decreasing rep counts.
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The Hugh Jackman Workout
Training Volume:
5 Days a Week
*For extra fat burn add in 20-30 min of cardio including HIIT training*
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Hugh Jackman Workout – Monday: Chest
Barbell Bench Press:
10-8-5-3-1
Cable Crossovers
12-10-8
Chest Press Machine
12-10-8
Superset One:
Incline Dumbbell Press
AND
Dumbbell Hex Press
3 Sets of 10 Reps Each
*Do not break in between sets for a superset. Finish both exercises then break before repeating.*
Superset Two:
Dumbbell Chest Flys
AND
Dips
3 Sets of 10 Reps Each
Hugh Jackman Workout – Tuesday: Back
Deadlift
10-8-5-3-1
Lateral Pull Downs
12-10-8
Cable Rows
12-10-8
Superset One:
Dumbell Rows
AND
Wide Grip Pull Ups
3 Sets of 10 Reps Each
Superset Two:
Back Extension
AND
Push Ups
3 Sets of 10 Reps Each
Hugh Jackman Workout – Wednesday: Shoulders and Traps
Military Press (Barbell or Dumbbells)
10-8-5-3-1
Shoulder Front Raises
12-10-8
Barbell Shrugs
12-10-8
Superset One:
Arnold Presses
AND
Pull Ups
3 Sets of 10 Reps Each
Superset Two:
Face Pulls (Cable)
AND
Shoulder Flys
3 Sets of 10 Reps Each
Hugh Jackman Workout – Thursday: Arms
Preacher Curls
10-8-5-3-3
Close Grip Bench Press
10-8-5-3-3
Dumbbell Bicep Curls
12-10-8
Overhead Tricep Extension
12-10-8
Superset One:
Cable EZ Bar Curls
AND
Cable Hammer Curls
3 Sets of 10 Reps Each
Superset Two:
Cable Tricep Push Downs
AND
Triangle Push Ups
3 Sets of 10 Reps Each
Hugh Jackman Workout – Friday: Legs
Squats
10-8-5-3-1
Leg Press
12-10-8
Calf Raises
12-10-8
Superset One:
Front Squats
AND
Weighted Step Ups
3 Sets of 10 Reps Each
Superset Two:
Weighted Lunges
AND
Straight Leg Deadlift
3 Sets of 10 Reps Each
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