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    Wolverine Workout

    Uploaded by

    JacobSong
    This is the workout that Hugh Jackman used to get his body shredded for his role as the Wolverine in various X-Men movies.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd

    Wolverine Workout

    Uploaded by

    JacobSong
    2K views8 pages
    This is the workout that Hugh Jackman used to get his body shredded for his role as the Wolverine in various X-Men movies.

    Copyright

    © © All Rights Reserved

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    DOC, PDF, TXT or read online from Scribd

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    This is the workout that Hugh Jackman used to get his body shredded for his role as the Wolverine in various X-Men movies.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    2K views8 pages

    Wolverine Workout

    Uploaded by

    JacobSong
    This is the workout that Hugh Jackman used to get his body shredded for his role as the Wolverine in various X-Men movies.

    Copyright:

    © All Rights Reserved
    Download as DOC, PDF, TXT or read online from Scribd
    Download as doc, pdf, or txt
    of 8

    The Workout

    - 5 lifting sessions per week


    - 6-8 cardio sessions per week
    (8 cardio sessions if doing cardio more than once
    on a given day)
    Example Workout Day (Vegetable consumption is unlimited Try to have (lo!"mercury)
    #sh at least $x%!eek &imit red meat consumption)
    'eal (
    A large bowl of oatmeal with cinnamon, six scrambled eggs with ham and spinach, two slices of
    rye bread toasted with peanut butter
    'eal $
    roccoli, a !"-ounce steak, one boiled sweet potato
    'eal )
    #wo grilled chicken breasts with lemon and herbs, brown rice, spinach
    'eal *
    $rilled salmon, half an a%ocado, broccoli
    'eal +
    &ottage &heese'$reek (ogurt
    Example ,est Day (-ero to very limited amount of carbs on rest days Excludes cheat
    days)
    'eal (
    )our poached eggs, smoked salmon, half a%ocado
    'eal $
    $rilled chicken breast, spinach, half a%ocado
    'eal )
    $rilled chicken breast, one tbsp of hummus, broccoli
    'eal *
    *e%en eggs (four whites, three whole) scrambled with lean ham, spinach
    .ote/ Drink plenty of !ater throughout the day and snack on nuts0 etc 1ubstitute any of the
    meal items !ith anything of e2uivalent%similar nutritional value .o carbs after )"* 3' on
    !ork days
    1upplementation
    - #ake ! whey protein shake +"-,5 minutes post-workout 4ptimum .utrition0 etc
    - #ake ! multi%itamin with first meal of the day 5nimal 3ak0 4ptimum .utrition0 ("a"
    day0 etc
    - (optional) #ake pre-workout +" minutes prior to training, preferably on an empty stomach
    5nimal 3ump0 'uscle 3harm0 6*0 etc
    - (optional) #ake one &AA pack pre-workout and one post-workout 5nimal .itro0 etc
    Dynamic 1tretching " ) ,ounds
    !) -unge .ith a -ean !" reps'side
    /) *ide -unge #ouching 0eel !" reps'side
    +) *traight -eg 1icks !" reps'side
    ,) 1nee to &hest !" reps'side
    5) Arm &ircles (weights optional) !" reps'side
    1tatic 1tretching
    !) 0amstring *tretch !"-!5 seconds'side x +
    /) utterfly $roin *tretch !"-!5 seconds x +
    +) -ying 0ip *tretch !"-!5 seconds'side x +
    ,) -ying 2uad *tretch !"-!5 seconds'side x +
    5) &alf *tretch !"-!5 seconds'side x +
    6) *houlder *tretch !"-!5 seconds'side x +
    3) #riceps *tretch !"-!5 seconds'side x +
    .!45 6 758 of !45
    Week (
    *et !) 5 reps - 6"8 of .!45
    *et /) 5 reps - 658 of .!45
    *et +) 5 reps - 358 of .!45
    *et ,) 5 reps - 358 of .!45
    Week $
    *et !) , reps - 658 of .!45
    *et /) , reps - 358 of .!45
    *et +) , reps - 858 of .!45
    *et ,) , reps - 858 of .!45
    Week )
    *et !) + reps - 3"8 of .!45
    *et /) + reps - 8"8 of .!45
    *et +) + reps - 7"8 of .!45
    *et ,) + reps - 7"8 of .!45
    Week *
    *et !) !" reps - ,"8 of .!45
    *et /) !" reps - 5"8 of .!45
    *et +) !" reps - 6"8 of .!45
    *et ,) !" reps - 6"8 of .!45
    4nce the #rst block of four !eeks is complete add +"(7 8 to your !orking one rep max 9ive
    if progress is slo!0 ten if you hit your reps comfortably :se this rule as the planning for each
    ne! four !eek block
    :se this rep scheme for the main lifts/ ;arbell ;ench0 ;ack 12uat0 3ull ups0 Deadlifts
    9or the other exercises0 focus on progressively increasing the !eight used every !orkout
    &<9T<.=
    Day (
    9ynamic *tretching, )oam 4olling
    !) ench :ress ,x5','+'!" - !5" seconds rest
    /) 9umbbell *houlder :ress ,x!" - 6" seconds rest
    +) ehind ;eck :ress ,x!" - 6" seconds rest
    ,) &uban press +x!" - +" seconds rest
    5a) #riceps 9ips +x!" - !5 seconds to mo%e on to exercise 5b
    5b) #riceps :ushdown +x!/ - 6" seconds rest
    6) *houlders &ircuit< -ateral 4aise, )ront 4aise, 4ear )lyes, =%erhead :ress +x8>8>8>8 -
    6" seconds rest after each completion of circuit
    *tatic *tretching, )oam 4olling
    Day $
    9ynamic *tretching, )oam 4olling
    !) ack *?uat ,x5','+'!" - !5" seconds rest
    /) )ront *?uat ,x!" - 6" seconds rest
    +) *ingle -eg ,5 9egree -eg :ress ,x!"'side - 6" seconds rest after working both legs
    ,a) &alf 4aise ,x!/ - 6" seconds to mo%e on to exercise ,b
    ,b) 0anging -eg 4aises ,x!/ - 6" seconds rest
    5) Ab .heel 4oll outs or @?ui%alent @xercise ,x!" - 6" seconds rest
    *tatic *tretching, )oam 4olling
    Day )
    9ynamic *tretching, )oam 4olling
    !) .eighted :ull Ap ,x5','+'!" - !5" seconds rest
    /) 9umbbell *ingle Arm 4ow ,x!/ - 6" seconds rest
    +) ody .eight 4ow ,x!" - 6" seconds rest
    ,) Bncline 9umbbell &url ,x!" - 6" seconds rest
    5) iceps &ircuit< Cottman &urls, &ross-ody 0ammer &urls, :ronated'4e%erse $rip &urls
    ,x8>8>8 - 6" seconds rest after each completion of circuit
    *tatic *tretching, )oam 4olling
    Day *
    9ynamic *tretching, )oam 4olling
    !) Bncline 9umbbell ench :ress ,x6>6 (9rop sets) - !5" seconds rest
    /) + 9egree Bncline 9DD ench 9rops (*tart on a steep inclineD :erform 6 reps, reduce incline,
    perform another 6 reps, and then perform 6 reps from the flat bench) ,x6>6>6 - 6" seconds rest
    +) &able )lyes 0igh to -ow ,x!" - 6" seconds rest
    ,) &lose-$rip ench :ress ,x!" - 6" seconds rest
    5) #riceps &ircuit< #riceps :ushdown, #riceps 9ip, 9iamond :ushups ,x8>8>8 - 6" seconds rest
    after each completion of circuit
    *tatic *tretching, )oam 4olling
    Day +
    9ynamic *tretching, )oam 4olling
    !) 9eadlift ,x5','+'!" - !5" seconds rest
    /) 4omanian 9eadlift ,x!" - 6" seconds rest
    +) Cercher *?uats ,x!/ - 6" seconds rest
    ,) .eighted *it-ups on 9ecline ench ,x!" - 6" seconds rest
    5) arbell -andmines ,x/" (!" per side) - 6" seconds rest
    *tatic *tretching, )oam 4olling
    65,D<4
    Weeks ("*
    - 5x,5 minute low intensity cardio sessions per week (running at moderate pace, biking,
    swimming, boxing, Eumprope, etcD)
    - !x*led or Aphill *print *ession performed on day off weights
    Weeks *"8
    - +xBnter%al *essions :er .eek on *pin ike< &ycle for + min as a warm up at a steady paceD
    *print with maximal effort for +" secondsD &ycle %ery gently for ! minuteD 4epeat this 8 timesD
    #hen cycle for a couple of minutes as a cool downD
    - ,x,5 minute low intensity cardio sessions per week (running at moderate pace, biking,
    swimming, boxing, Eumprope, etcD)
    - !x*led or Aphill *print *ession performed on day off weights
    Week 8"($
    - +xBnter%al *essions :er .eek on *pin ike< &ycle for + min as a warm up at a steady
    paceD *print with maximal effort for +" secondsD &ycle %ery gently for ! minuteD 4epeat this 8
    timesD #hen cycle for a couple of minutes as a cool downD
    - +x,5 minute low intensity cardio sessions per week (running at moderate pace, biking,
    swimming, boxing, Eumprope, etcD)
    - !x7" minute low intensity cardio session on a non-weight training day
    - (optional) !x*led or Aphill *print *ession performed whene%er con%enient
    .ote/ &o! intensity cardio sessions are best performed on an empty stomach for maximal
    fat burning e>ect

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