HUGH JACKMAN’S WEIGHT TRAINING FOR WOLVERINE
WHO IS HUGH JACKMAN?
Born in 1968 in Sydney, Australia, Hugh Jackman first studied journalism at university.
He then migrated to the southwest of the country, to Perth, to learn acting at the Western Australian Academy of Performing Arts.
This training allowed him to land his first role in 1995, in a television series entitledCorrelli. Hugh Jackman was then 27 years old.
His first appearance in the cinema takes place 4 years later, inPaperback Heroan Australian romantic comedy.
But it is in 2000 that Hugh Jackman reveals himself to the public. He played for the first timeLogan, aka Wolverineone of the Marvel superheroes in the movieX-Menby Bryan Singer.
Hugh Jackman as Wolverine.
For the little anecdote, the role of Wolverine was to be entrusted to the actor Dougray Scott. The latter having been injured on a previous shooting, it is finally Hugh Jackman who was chosen at the last moment. More than 20 years later, we have to admit that this little helping hand of destiny has rather succeeded to the Australian actor and to the franchiseMarvel.
He once again takes on the role of thebestial mutantinX-Men 2 (2003), X-Men: The Last Stand(2006) andX-Men Origins: Wolverine (2009).
He then returned to the character in 2013 inWolverine: The Fight of the Immortalin 2014 inX-Men: Days of Future Pastand in 2017 inLoganone of the biggest successes of the saga.
Meanwhile, Hugh Jackman was nominated for Best Actor at the 2013 Academy Awards for his portrayal of Jean Valjean inLes Misérablesby Tom Hooper.
HUGH JACKMAN’S PHYSICAL TRANSFORMATION
In the Marvel universe, Logan is a charismatic, wild and beastly character. To draw theWolverine’s silhouetteHugh Jackman followed aweight-training programintense. This allowed him to have a dry and muscular body.
In nearly 20 years, over the course of the films, the physical evolution is moreover impressive.
In the first X-Men movie in 2000, the Australian actor weighed about 85 kilos. He gained 10 kilos for the second movie in 2003, before losing fat mass for the following movies.
In the opinion of all observers, it is forWolverine: The Fight of the Immortalin 2013, that the actor has built thebest physique. In particular, he has approachedDwayne Johnson, The Rockto develop 95 kilos ofdry muscleand perfectly sculpted abs. At over 40 years old, Hugh Jackman is proof that achieving your goals is only a matter of discipline and will.
SEE THE PROGRAMS
Forincrease muscle massThe actor has followed a sports and dietary program of a high-level athlete. He surrounded himself with a sports coach in order to develop his muscles.
He usually started his weight training sessions 3 months before the shooting. But for the last few movies, Hugh Jackman started tobuild musclealmost 18 months before going to the sets, because he didn’t think he was muscular enough.
HUGH JACKMAN’S TRAINING AND DIET
Hugh Jackman’s training
As for weight training, Hugh Jackman did 5 to 6 workouts per week.
Forgain muscle masshe did intense workouts and worked a lotin superset.This intensification technique aims to link two exercises involving different muscle groups, an agonist muscle and its antagonist.
In each training, Wolverine always included at least onebasic exercise(bench press, squat, deadlift, pull-ups, etc.). He evolved in cycles of strength by increasing the loads and reducing the number of repetitions over the weeks.
The week ofHugh Jackman working outwas as follows.
Monday (pectorals and shoulders):
- bench press,
- Dumbbell shoulder press,
- developed in Cuba,
- dips and extensions at the high pulley (in super-set),
- lateral elevations, frontal elevations, bird with leaning bust and military development (in giant-set).
Tuesday (legs and abs):
- back squat,
- front squat,
- thigh press,
- calf raises and leg raises (in super set),
- abdominal wheel,
- sit-up declined.
To prepare for the shootings, Hugh Jackman trained 5 to 6 times a week.
Wednesday (cardio):
- 2 sessions of 45 minutes of low intensity cardio.
Thursday (back and biceps):
- weighted pull-ups,
- barbell rowing,
- Reverse rowing with body weight,
- inclined curl with dumbbells,
- Zottman curl, cross body curls and pronation curls (in tri-set).
Friday (pectorals and arms):
- Inclined bench press at the bar,
- decline bench press, inclined bench press and dumbbell bench press (in super set),
- spread at the pulley,
- bench press with tight grip,
- triceps extensions, dips and diamond push-ups (in tri-set).
Saturday (legs and abs):
- deadlift,
- deadlift with outstretched legs,
- zercher squat,
- sit-up declined,
- landmine press.
Sunday: rest
Hugh Jackman’s diet
To achieve such results, weight training is, of course, not enough.
Hugh Jackman adopted a special diet to optimize his muscle development. He consumed daily between4,000 and 5,000 calories. Thiscaloric intakewas based on 5 daily meals.
The particularity of theHugh Jackman’s dietis that he practicedintermittent fasting. All his meals were to be grouped in a short period of 8 hours, the remaining 16 hours being devoted to fasting.
I tested her diet in the video below. Honestly,to make a mass gainwith this eating method is extremely difficult. The meals are copious and very close together, which forces you to eat without hunger. Personally, I would find it difficult to adopt this diet for long!
The actor favored thehealthy foodsand natural. He consumed a lot ofproteins(300 grams per day), far from the recommended amounts for gaining muscle. He concentrated his intake incarbohydratesaround the training sessions.
Here are Hugh Jackman’s meals on a typical day.
Breakfast (1,200 calories):
- 6 whole eggs,
- 2 slices of rye bread, with peanut butter,
- 100 grams of oatmeal with blueberries.
Pre-workout meal (850 calories):
- 180 grams of chicken breast,
- 300 grams of basmati rice,
- 200 grams of broccoli,
- 1/2 avocado.
Post Workout Meal (900 calories):
- 200 grams of salmon,
- 400 grams of sweet potato,
- green salad.
Snack (850 calories):
- 50 grams of whey protein,
- 100 grams of oilseeds (nuts, hazelnuts, etc.).
Last meal of the day (750 calories of protein and fat):
- 200 grams of broccoli,
- 1/2 avocado with olive oil,
- a piece of ribeye.
CONCLUSION
You now know everything aboutpreparation of Hugh Jackmanto draw Wolverine’s muscles. You can of course try to test his diet, but I don’t recommend adopting it on a long-term basis. Keep in mind that Hollywood stars tend to exaggerate the figures in their programs to accentuate the superhuman aspect of their characters.
