Unless you live under a rock, you’ll see it Hugh Jackman returns as Wolverine in Deadpool 3. The star dropped the news in a video with Ryan Reynolds, in which the duo showcased their relationship, and later their impressive shotguns in an explainer video.
But how did the star get, and keep fit, to play Wolverine? I dived into Jackman’s workout routine to find out more.
Of course, Jackman has played Wolverine over a span of 17 years, so he’s unlikely to stick to the same workout routine all that time. However, weight lifting and a well-balanced, protein-packed diet appear to be key components of Jackman’s program. As the Hollywood star has proven, long-term results require long-term dedication, not crappy dieting or rigorous exercise.
While Jackman has worked with a number of different personal trainers over the years, he worked with coach David Kingsbury prior to his dramatic 2009 transformation. X-Men Origins: Wolverine. The star worked with Kingsbury for over six months to build his upper body for the role.
Kingsbury is an advocate of gradual overload — you gradually increase the weight, repetitions, or number of reps over time. Kingsley reportedly divided the actor’s training into a four-week schedule, resulting in weight gain for the first three weeks, then weight loss and gain during the fourth week. The raise was subtle – Kingsley was working on setting one rep max for Jackman (the max you can raise for one rep), and then go from there. You can read more about the process at Kingsbury’s Blog (Opens in a new tab).
But how difficult are the exercises themselves, to find out more I used an example exercise that was posted at muscle and strength (Opens in a new tab)grab some best adjustable dumbbells, And I got to work. It’s worth noting that what works for your Jackman may not be right for you and your body – before adding weight or repetitions in a workout, it’s a good idea to check your form with a personal trainer to reduce your risk of injury.
What is Hugh Jackman’s Wolverine Arm Workout?
While this may not be exactly The exercise that Jackman used, here’s what muscle and strength brought together based on the principles of Wolverine rep training:
bench press: 4 sets of 5 @ 60/65/75/75% 1RM, rest for 60-90 seconds between each set
Weighted dip: 3 sets of 10, following the 2-for-2 rule (if you can complete additional reps in 2 sets, the weight must be increased). Rest for 60-90 seconds between each set
Incline dumbbell bench press: 3 sets of 12 reps
Dumbbell Pullover: 3 sets of 10 reps
cable junctions: 3 sets of 10 reps
After completing one set of each consecutive exercise, rest for 90 seconds before repeating.
Super set 4
Hanging leg raise: 1 set of 12 reps, then 10 reps, 8 reps and 6 reps
Likely crisis: 4 sets of 12
After completing one set of both exercises in a row, rest for 90 seconds before repeating.
Tried Hugh Jackman’s Wolverine Arm Workout – Here’s What Happened
I’ll be honest, this filled me with awe. As a runner, I don’t spend a lot of time in the gym, and when I do, I rarely do exercises that focus only on my arms. Having said that, in the name of good press, I grabbed some dumbbells and started.
As a weightlifting beginner, I didn’t know my rep’s limit, but I started with dumbbells I usually used for chest presses (6kg weights) and built from there. I quickly realized, because I was only doing five reps, I could go a lot heavier than usual, even though the dumbbells were undoubtedly a lot lighter than Hugh Jackman’s. However, Wolverine wasn’t built in a day, right?
When it comes to dips, I struggled to do 10 reps without any weight, so I chose to do three sets of 10 bodyweight dips for the workout. As a reminder, if you’re a beginner to moving, it’s best to master your technique and get into the right form before adding weight. My arms were tired, and then I got into my first super set, starting with inclined bench presses. I quickly realized that I had pushed myself a bit through the first two exercises, as my biceps caught fire at the cable junction in the first set.
Unlike Jackman, I didn’t stick to the suggested rest periods – I needed more time to sit on my exercise mat and think about my career options. I was also training in a busier gym, so I often had to wait for people to finish their reps on different machines. We’re definitely not in Hollywood anymore.
While I don’t doubt that Jackman did the hanging leg raise from a bar, I seem to lack the superhero grip strength needed to complete one rep, so I opted to do my leg raise with the Captains Chair machine at the gym. This made the movement a little easier, as I was able to support my weight on my elbows and focus on engaging my muscles to lift my legs, not swing from my hips. Weighted crunches felt like a treat after focusing on my arms, and I will definitely add these to my ends going forward.
Did exercise leave me with a wolverine build? Unfortunately. The human body doesn’t work that fast, but it made washing my hair the next day a challenge. The fact that Jackman kept his strength training regimen on for 11 years is a serious dedication, but it’s also proof that the results require hard work and dedication – do you want weapons like Wolverine? Consistency is really key if you want to beat Sabertooth.
Looking for more exercise inspiration? Read what happened and when I tried Chris Hemsworth’s 250 reps dumbbells herewhen I gave Lily James 600 reps a muscle workoutand when I did 50 oblique exercises a day for a week.