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Hugh Jackman Workout

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Hugh Jackman Workout

When jacked A-List movie stars come to mind, Hugh Jackman is never far from the top of the list. For a 6'3" song and Dance man, Hugh Jackman
packs on a lot of muscle. To do this on such a tall frame is a tough task, but Jackman managed to do just this when he was cast as Wolverine and has been known as having one of the best bodies in Hollywood ever since. Now almost every movie he's cast in requires him to be in great shape, whether it's playing Wolverine or starring in Real Steel, he obviously takes it seriously and puts in the work to get there.

So what can we learn from Jackman that we can apply to get in shape as well?

Hugh Jackman Workout

Jackman always keeps changing his types of workouts to force his body to respond prevent his body from adapting. What doesn't appear to change is the intensity
that he uses throughout the workouts, not matter what it consists of.

"I'd change it up every 3 weeks. Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up,
four count down. Then mix in fast, explosive lifting, always changing the workout."

Hugh has used the same trainer for twenty years, but has also worked with trainer to the stars - Gunnar Peterson, who credits Jackman as one of the hardest training celebrities he has worked with.

Longtime trainer Michael Ryan explains some of the methods they used to get him in Wolverine shape - "The routine was intense but it was for 1.5 hours for six days a week. It wasn't a complicated regime at all and something anyone can do. It was based on four or five lifting sessions and a cardiovascular session. The key to our success with his body was variation. A lot of guys head for the gym day-in day-out and do the same thing every time and then wonder why their body stays the same. Make a point of working different muscles, building on the weight you can lift and getting your heart beating with a mix of running, swimming or cross-training"

Now here is an actual circuit training program that Gunnar Peterson has used to get Jackman in shape.

STATION A: Legs and Shoulders

Do 8 to 12 reps of each exercise for one circuit; complete four circuits. Before proceeding to Station B, spend two minutes on an Airdyne bike, a type of stationary bicycle with a fan wheel and moving hand levers, for an active recovery.

  • Barbell Squat
  • Single-Leg Standing Dumbbell Calf Raises
  • Medicine Ball V-Ups
  • Rear Lateral Raise
  • Situp
  • Dumbbell Stepup

STATION B: Back and Bicep

Do 8 to 12 reps of each exercise for one circuit; complete three circuits. Before proceeding to Station C, jog on a treadmill for two minutes for an active recovery. Set the incline to 2 percent and maintain a pace of 3 to 4 miles per hour.

  • Hanging Leg Raise
  • Dumbbell Jump Squat
  • EZ-Bar Curl
  • Jump Rope

STATION C: Chest and Triceps

Do 8 to 12 reps of each exercise for one circuit; complete three circuits. Then punch a heavy bag for two minutes for an active recovery, stretch, and take a shower.

  • Standing Cable Fly
  • Triceps Pressdown
  • Standing Triceps Extensions
  • Dumbbell Chop
  • Barbell Push Press

"For Wolverine, I ramp it up. I do an hour and a half a day in the gym and eat a thousand calories more a day than I would normally.
And I train really hard. I crank up the Godsmack and Metallica. I yell and scream, which helps me get into the character and have a bitch of a workout."

Hugh Jackman Diet

To put on the muscle mass needed for Wolverine, Jackman had to eat a lot of food. Having such a large frame meant Hugh had to eat extremely high calories, more so than most people would have to do. He even got in contact with Dwayne 'The Rock' Johnson to ask for advice. Being another actor above 6'3", the advice Johnson gave was perhaps even more applicable. Johnson told Jackman to eat a massive 6000 calories a day spread out every 2 hours or so throughout the day. There was a lot of chicken breast and broccoli as a major part of the diet.

Trainer Mike Ryan explains more - "We put Hugh on a six-meals-a-day plan that consisted of high-protein foods. Think fish, meat and pulses. What we put a big focus on was basing the diet on as low an HI [human interference] diet as possible. Basically as untouched, unmodified by human hands as possible. It's how the body functions at its optimum level."

 

References
- Men's Health
- Men's Fitness
- ninemsn

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