Hugh Jackman Workout

Should Hugh Jackman quit Wolverine?

Nooooooo! Don’t do it Hugh! When it comes to Hugh Jackman he IS ‘Wolverine’, simple. Progressively he got in better and better shape and the training advice from David Kingsbury is spot on. An article with David on bodybuilding.com details the key principles that I too use in The Diamond Push Up Program.

“Hugh hadn’t done much direct strength work prior to training with me. He mostly worked in the 8-12 rep range. I always encourage low, 1-5 rep heavy work to stimulate myofibril hypertrophy. Then after the heavy work is done we move onto the higher rep schemes to encourage sarcoplasmic hypertrophy. By increasing your strength with the low reps, you increase your capacity with the higher reps, so I always plan heavy sets of the compound movements. The combination of the two styles brings the best gains”.

Hugh Jackman getting in those Wolverine Curls
Hugh Jackman getting in those Wolverine Curls

In regards to diet:

“The food varied through the different stages. However, we followed one nutrition principle throughout the entire training: carb cycling. We had carbs on weight training days, and went low-carb on rest days.

The most important part of dieting comes in calculating the amount of calories and macronutrients for the specific goal. He ate very clean throughout the entire film, but more importantly, he consumed the right amount of calories for his goal”.

When you go over your calories
When you go over your calories

Calorie counting works, but man, it’s so DULL. It can be useful in your early days, working to get an understanding on what you’re consuming, both in terms of macronutrients (protein, carbs and fats) and numerically in terms of calories in (food) and calories out (burning that food).

I include all the calorie mathematics you’ll ever need in The Diamond Push Up Program. You won’t have to count forever however! Once you are eating healthy nutritious foods there is an element of ‘natural regulation’. That is to say you go only eat so much lean protein, fresh vegetables and complex carbs. Try overeating healthy food, it’s not that easy. Just google ‘The Calorie Myth’ for more on this.

Wolverine Tricep Rope Extensions...it burns!
Wolverine Tricep Rope Extensions…it burns!

The Hugh Jackman Wolverine Workout

Staying true to the principles in The Diamond Push Up Program along with the techniques Hugh Jackman used for his Wolverine programme, this workout will build myofibril and sarcoplasmic hypertrophy by utilising lower and higher rep ranges.

You could do this workout twice a week focusing on BOTH lower and higher rep ranges in each workout or four times a week, two lower rep range days and two higher rep range days. Below is a program for just 2 workouts a week.

Workout A (Pull)

  • Weighed Chin Ups (5×5)
  • Chin Ups (5 x Failure)
  • Dumbbell Curls (10 x 10 reps)

Workout B (Push)

  • Push Ups (20 x 20 reps)
  • Diamond Push Ups (20 x 25 reps)
  • Flat Dumbbell Bench Press (5 x 5 reps)
  • Dumbbell Shoulder Press (5 x 5 reps)
  • Dips (10 x 10)

Progressively increase weight (and/or change other variables) until you’re ready to take on the role of the next Wolverine, then hit the beach.

Hugh Jackman ripped on the beach
Hugh Jackman ripped on the beach

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