Hugh Jackman’s Workout

A lot of actors let themselves get soft between movies, stepping up their training regimen only when a new movie role demands it.

Hugh JackmanThis is not the case for Super Hero Hugh Jackman. This guy maintains his buff status all year round and has one of the most enviable physiques in Hollywood.

Working with celebrity trainer Gunnar Peterson, Jackman’s favourite mode of exercise, according to Men’s Health, is circuit training. This saves him time in the gym, as he is able to work out his entire body in just one hour. He works with a three-station training circuit, breaking each one up with two minutes of cardio for active recovery

Hugh Jackman’s Everyday Workout

First Station (repeat four sets)

  • Barbell Squats
  • Dumbbell Step-Ups
  • Medicine Ball Chops
  • Dumbbell Single Arm Rows
  • Crunches – 20 reps
  • Stair Climbing – 15 reps each leg

2 Minutes of Steady-State Cardio

Second Station (repeat three sets)

  • Gorilla Pull-Ups
  • Standing Jump & Reach
  • Fat Bar Curls (for more of a forearm workout)
  • Jump Rope for 1 minute

2 Minutes of Steady-State Cardio

Third Station (repeat three sets)

  • Standing Cable Fly
  • Standing Cable Press
  • Standing Triceps Extension
  • Wood Choppers (8-12 reps each side)
  • Barbell Push Press

2 Minutes of Steady-State Cardio

Hugh Jackman’s Wolverine Workout

When he was preparing for his role in Wolverine, Jackman wanted to maintain his lean, ripped look but wanted to put on more bulk without looking heavy. Adopting a two-tier approach to training, Jackman stuck to a six-week program for each progression, working out five days a week for 1-2 hours. A tempo phase for mass building was followed by a strength training phase, each lasting for a six-week period of five months. By the end of it, he was able to bench press 315 lb and leg pres 1,000 lb. He also worked on Tai Chi for form and Yoga for flexibility.

Tempo Phase for Mass Building

Tempo training takes each rep and breaks it down into phases to get the most out of your concentric (positive), eccentric (negative), neutral phase – also known as the bottom of the movement – and the top of the movement or starting point. It’s called tempo because you change the count of each phase and slow it down for a count of so many seconds. Each phase typically consists of 4 movements and could look like this – 4/0/3/0. So, 4 seconds would apply to the lowering of a weight with 0 rest at the bottom of the movement, then lift to a count of 3 seconds and rest for 0 seconds at the top of the movement. This technique demands more of the muscles, resulting in rapid mass building.

Day 1

Superset

  • Dumbbell Chest Press with Swiss Ball – Tempo: 3/0/3/0
  • Push-Ups – 25 reps
  • Rest:  1 minute
  • Repeat:  3 sets for 12 reps

Superset

  • Lat Pulldowns – Tempo: 3/0/3/0
  • External Shoulder Rotations with Tubing – Tempo: 2/0/2/0
  • Rest:  1 minute
  • Repeat: 3 sets of 12 reps

Cable Side Raises – Tempo: 3/0/3/0
Repeat:  3 sets of 12 reps each arm

Superset

  • Straight Bar Curl – Tempo: 3/0/3/0
  • Repeat:  3 sets of 12 reps
  • Close Grip Bar Push-Up – Tempo: 5/0/5/0
  • Repeat:  3 sets of 12 reps
  • Rest:  1 minute

Day 2

  • Single Leg Squat – Tempo: 3/0/3/0
  • Repeat:  3 sets of 12 reps each leg
  • Rest:  1 minute

Superset

  • Balance Board Lunge – Tempo: 4/0/4/0
  • 12 reps each leg
  • Split Leg Box Jump – 30 jumps
  • Repeat:  3 sets
  • Rest:  1 minute

Superset

  • Jack Knife with Swiss Ball – Tempo: 2/0/2/0
  • Swiss Ball Crunch – Tempo: 2/0/2/0
  • Repeat:  3 sets of 20 reps
  • Rest:  1 minute

Day 3

Circuit

  • Walking Lunges – 30 reps
  • Push-Ups – 100 reps
  • Swiss Ball Crunch – 50 reps
  • 1-Minute Sprint at 80% THR
  • Inch Worms – 30 reps
  • Lat Pulldowns – 50 reps
  • Stair Climbing – up and down one flight = 1 reps – for 20 reps
  • Rest:  1 minute
  • Repeat:  3 sets

Originally published @ FITLODE.COM

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