In body transformations we take a look at male fitness icons from all over the world. We breakdown how they achieved the perfect body and we reveal their top tips so you can begin your journey. Today we’re looking at Hugh Jackman and his role as the character Wolverine. We’re going to be focusing on his most recent workout, since training methods evolve at an accelerated rate.


 

Profile

NAME: Hugh Michael Jackman

DOB: October 12 1968

Height: 1.88 m / 6ft 2 inch

Weight: 82 kg / 180 lbs

Birthplace: Sydney Australia

Age of transformation: 40 – 46


 

Workout routine 

  • Aim: To improve strength and size whilst maintaining body fat
  • Changed from 8-10 rep workouts to beginning with 1-5 reps, then finishing with higher reps. This helps to stimulate myofibril hypertrophy and then encourages sarcoplasmic hypertrophy. Jackmans trainer believes that this is the best combination for maximum gains.
  • Combination of low intensity training and intervals to keep the body fat down whilst at the same time bulking.
  • Consistent weight training throughout the entire process
  • Occasional cardio was used to bring body fat down to required level
  • Used multiple angles, grips and tempo’s to shock the body
  • Used progressive overload to encourage continuous gains.
  • The weight amount was calculated using Hugh’s one rep max.
  • The main exercises used were barbell bench press, back squats, weighted pull ups and dead-lifts.

 

Diet

  • Carb cycling – Carbs were consumed on training days and cut to a bare minimum on rest days.
  • Hugh was on a strict calorie counter. The amount was based on Hugh’s body, the type of training and the overall goal.
  • High protein diet.
  • Food examples include – eggs, steak, chicken, broccoli, fish, oatmeal, brown rice and sweet potatoes.
  • Supplements included: Animal Pump pre-workout, creatine, Animal Nitro BCAA’s pre and post workout and Universal L-Carnitine.

 

The numbers 

  • 4 meals consumed a day, all heavy in protein
  • 5 month workout duration, with 3-4 months of uninterrupted work due to Hugh having to work on Les Miserables.
  • 1-2 hour training duration depending on fatigue
  • 10 minute cardio work before each session
  • Four week schedule using 4 sets on each exercise, where the weight increases for the first 3 weeks, but reps decrease, then on the forth week the weight drops and reps increase to 10. Once the fourth week has been completed, the cycle begins again. However the starting weight has increased, meaning you’ll be lifting more weight at each stage, than you were in the previous four weeks.

 

Before and after photo

Hugh jackman body transformation

Hugh Jackman’s wolverine transformation from the first film