How the Mutant prepared to reprise this crucial role
Before Hugh Jackman could return as the legendary mutant, “Wolverine” in Deadpool 3 alongside Ryan Reynolds, complete with his signature adamantium claws and signature hairstyle, he had to endure six months of intense, rigorous workouts. Hugh Jackman hadn’t donned the claws since 2017 when the film “Logan” was released, and he looked more shredded than ever on the big screen this time around.
In this post, we detail the workout routine Hugh Jackman did to prepare to play Wolverine again.
Wolverine’s Mindset
Hugh Jackman has been highly sought after for interviews after his appearance in the hit film which grossed over $200 million on opening weekend, and he has granted a few.
“I’ve learned you can’t rush it. I’ve learned that it takes time,” Jackman revealed in a recent interview on HBO Max’s Who’s Talking to Chris Wallace (via Deadline).
“We have six months from when I finish [Broadway’s The Music Man] to when I start filming. I’m not doing any other work. I’m going to be with my family and train. That’s going to be my job for six months.”
Hugh Jackman’s Wolverine Workout Routine: Achieving Superhuman Fitness
Jackman emphasized in a previous interview, “I’m really fit right now. One thing about performing eight shows a week on Broadway singing and dancing is that I’m fit. So, I’m healthy. I have a good place to start.”
“And apologies to the chickens. Run a mile. Start running now because I’m coming for you.”
This humorous comment highlights the lean, protein-rich diet Jackman follows during his Wolverine training regimen, which includes a substantial amount of chicken to build muscle mass.
Hugh Jackman’s Powerlifting Achievements and Workout Strategy
In 2016, between the release of X-Men: Apocalypse and the production of James Mangold’s Logan, Jackman joined the elite 1,000-pound powerlifting club. This milestone means he could effectively bench press 235lb (107kg), deadlift 410lb (186kg), and squat 345lb (156kg) in a single day.
How does Jackman achieve such impressive feats while maintaining a superhuman lean physique with low body fat?
Hugh Jackman’s Wolverine Workout Routine: Detailed Breakdown
“I do no more than an hour — but the training is pretty intense,” Jackman told Men’s Health in 2016, referring to the length and intensity of his training sessions.
Take a look below for a detailed look at Jackman’s Wolverine workout routine.
Day 1: Chest & Shoulders
- Barbell Bench Press
- Dumbbell Shoulder Press: 4 sets of 10 reps
- Behind-The-Neck Press: 4 sets of 10 reps
- Cuban Press: 3 sets of 10 reps
- Tricep Dips: 3 sets of 10 reps
- Tricep Pushdown: 3 sets of 12 reps
- Lateral Raises: 3 sets of 8 reps
- Front Raises: 3 sets of 8 reps
- Rear Shoulder Flys: 3 sets of 8 reps
- Overhead Press: 3 sets of 8 reps
Day 2: Legs & Abs
- Back Squat: 4 sets of 5 reps
- Front Squat: 4 sets of 10 reps
- Leg Press: 4 sets of 10 reps
- Calf Raise: 4 sets of 12 reps
- Leg Raises: 4 sets of 12 reps
- Ab Wheels: 4 sets of 10 reps
- Knee Raises: 4 sets of 10 reps
- Decline Sit-Ups: 4 sets of 10 reps
Day 3: Back & Biceps
- Weighted Pull-Up: 4 sets of 5 reps
- Dumbbell Rows: 4 sets of 12 reps
- Bodyweight Rows: 4 sets of 10 reps
- Incline Dumbbell Curls: 4 sets of 10 reps
- Zottman Bicep Curls: 4 sets of 8 reps
- Cross Body Curls: 4 sets of 8 reps
- Pronated Curls: 4 sets of 8 reps
Day 4: Chest & Arms
- Incline Bench Press: 4 sets of 6 reps
- Dumbbell Press #1: 4 sets of 6 reps
- Dumbbell Press #2: 4 sets of 6 reps
- Dumbbell Press #3: 4 sets of 6 reps
- Cable Flys: 4 sets of 10 reps
- Narrow Grip Bench Press
- Triceps Pulldowns: 4 sets of 8 reps
- Dips: 4 sets of 8 reps
- Diamond Grips: 4 sets of 8 reps
Day 5: Core & Legs
- Deadlifts: 4 sets of 5 reps
- Romanian Deadlifts: 4 sets of 10 reps
- Zercher Squats: 4 sets of 12 reps
- Incline Sit-Ups: 4 sets of 10 reps
- Barbell Landmines: 3 sets of 10 reps
Leg Day
- Back Squat: >85% 1RM 3 sets of 6 reps
- Leg Press: >85% 1RM 3 sets of 6 reps
- Bulgarian Split Squat: 60-80% 1RM 3 sets of 14 reps
- Dumbbell Lateral Lunge: 65-85% 1RM 3 sets of 10 reps
- Medicine Ball Slams: 3 sets of 10 reps
- Hanging Leg Raise: 3 sets of 10 reps
Wolverine’s Cardio Sessions
Complementing his weightlifting routine, Jackman includes extensive cardio. For both bulking and cutting phases, he begins with a 10-minute cardio warm-up and concludes with another 20 to 30 minutes of cardio post-workout. To get leaner, he often adds a second cardio session in the afternoon to burn off any excess calories.
“It’s all about evolution,” says Mike Ryan, Jackman’s longtime personal trainer. “From one workout to the next, I always bring something new to the table. Our sessions are rooted in established principles, but we continually introduce fresh ideas. Hugh is now in the best shape of his life for any film.”
“[Back in 1989], he was very, very skinny. We used to call him Chicken Legs.”
By the fourth week of following this regimen, you might find yourself in the best shape of your life too.
All Natty Mutant Genes: Does Hugh Jackman Use Steroids?
There has been a lot of speculation that Hugh Jackman does not just have superhuman genes and actually uses performance enhancing drugs. Fans think that because he is older in age and sports a good amount of muscle mass with low body fat that he uses steroids. When asked by Chris Wallace about potential steroid use, Jackman decisively responded:
“No, I love my job. And I love Wolverine,” Jackman explained. “I need to be careful what I say, but I’ve heard anecdotal accounts of the side effects. I thought, ‘I don’t love it that much.’ So, no, I did it the old school way.”
“And I’ve eaten more chickens — I apologize to all vegans, vegetarians, and chickens. My karma with chickens is not good. If there’s a deity related to chickens, I’m in trouble.”
Jackman’s dedication to his role as Wolverine is evident in his intense training regimen, strict diet, and unwavering commitment to doing things the old-fashioned way, without the use of performance-enhancing drugs. This approach not only showcases his professionalism but also serves as an inspiration to those looking to achieve their fitness goals through hard work and discipline.
Wolverine Workout Wrap Up
Overall, Hugh Jackman’s workout for reprising his role as Wolverine certainly is nothijg short of intense, will you be giving it a try? Let us know! And be sure to follow Generation Iron on Facebook and Twitter too.
