Hugh Jackman’s Workout Routine For a Lean and Ripped Body…by Brad Campbell

Forty-one year old Australian actor, Hugh Jackman, is probably best known for his good looks, as well as his lean and ripped physique he shows off playing Wolverine in the X-Men series.  At 6’3″ tall, Jackman has worked extremely hard to pack on lean muscle, while keeping his body fat low.

In 2008, People magazine named him the “Sexiest Man Alive.”  I realize he’s a good looking dude, but I’m sure this had a lot to do with his shredded body that chicks dig and guys want to emulate.  This celebrity fitness post will take a look at Hugh Jackman’s workout routine and mindset that allowed him to create such a body.

According to Jackman, the main reason for his successful body transformation was his mental focus.  He was careful not to limit himself by setting goals that were too low, stating:  “We have far more ability than we give ourselves credit for.”  Instead, he concentrated on very specific, defining moments that would make his grueling workout efforts all worthwhile.

I totally agree with Jackman.  Although I think setting goals is a very important part of the fat loss and muscle building equation…I see most people setting the bar way too low, which prevents them from making real progress.

Jackman also believes in the importance of getting super psyched up for your workouts.  When training for X-Men, he would blast his Metallica and Godsmack, yell and scream, get pissed off and really get into his Wolverine character.

This is exactly what I described yesterday in my post about Randy Couture’s UFC workout.  Only for me, it’s hip-hop and rap music thumping through my iPod and the ‘character’ I become is a wannabe badass street fighter who is battling for his life…and therefore needs to train for ultimate power, strength, explosiveness and conditioning.

By the way, in case you’re not sure what I mean by badass, the Urban Dictionary gives the following definitions (I like to throw these in once in a while ‘cuz they really crack me up):

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–> Awesome to an extreme level, thereby leveraging unquestionable authority.

–> Someone who is so cool that their very presence is radiating with awesomeness (see Tyler Durden Workout).

–> An uncommon man of supreme style, who does what he wants, when he wants, where he wants.

–> He feels no obligation whatsoever to justify his beliefs, values, convictions, or morals with anyone.  He likes his music because it sounds cool to him.

–> You won’t find him if you look for him because there is no sure way to identify him.  One does not think that he is badass…he KNOWS it and that’s that.

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Okay now back to Hugh Jackman, who reportedly bench pressed 315 lbs and leg pressed 1,000 lbs during his training for X-Men.  Now that’s badass.

Hugh Jackman’s typical workout lasted about an hour and a half (5 days per week) and consisted of very basic, heavy weightlifting.  He’d do 3 weeks using really challenging weight and plenty of rest in between sets (better for bulking up), then switch to lighter weights and higher reps using an exaggerated time-under-tension (4 secs for both the concentric and eccentric phases) and finally, Jackman would mix in some explosive lifting.

Now I don’t really recommend bulking phases for anyone who isn’t already at their desired level of leanness.  If you happen to be in the single digits for body fat percentage, however, this can help you to add lean muscle a lil quicker.

Other than that, Hugh’s workout plan is tip-top and he really uses some of my advanced fat loss tactics to his advantage (explosive training and switching up his lifting tempo to hit more type II muscle fibers).  Let’s take a closer look at his exact workout program…

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Hugh Jackman Workout Plan:

–> Workouts were based off a multi-phase approach to sculpting the perfect body (weights, exercises and tempos varied according to which phase he was in).

–> Here’s a sample 3-day strength training routine he used to get lean and ripped when it was close to shooting time for X-Men.

–> Non weight training days were filled with sprints, pilates, yoga and stretching (kudos to Hugh for having a well-rounded approach to fitness).

–> Hugh Jackman Workout (Day 1)

- Dumbbell chest presses using stability ball –> superset with body weight push-ups –> rest 1 minute and repeat for 3 total sets.

- Lat pull downs with overhand grip –> superset with external shoulder rotations using tubing –> rest 1 minute and repeat for 3 total sets.

- Cable lateral raises –> one arm, immediately to other arm –> rest 1 minute and repeat for 3 total sets.

- Barbell bicep curls –> superset with close grip bench press –> rest 1 minute and repeat for 3 total sets.

–> Hugh Jackman Workout (Day 2)

- Single leg body weight squats –> do 1 leg, transition immediately to other leg –> rest 1 minute and repeat for 3 total sets.

- Balance board reverse lunges (one foot centered on balance board, back foot is on toes behind body to form a lunge position) –> do reps for 1 leg, transition immediately to the other leg –> then go immediately into split squat box jumps (think jumping lunges with forward foot landing on box or bench to increase difficulty) –> after completing all that, rest 1 minute and repeat superset x 3 sets.

- Jack knifes (start in a push-up position with toes on top of a stability ball.  Raise hips up and draw the belly-button into the spine, pulling knees up towards your chest and flexing core muscles) –> superset with stability ball crunches –> rest 1 minute and repeat superset x 3 sets total.

–> Hugh Jackman Workout (Day 3)

- Complete following circuit without resting in between exercises.  After one circuit, rest for 30 secs to 1 minute and repeat for a total of 3 circuits.

- Walking lunges (or alternating front lunges) using dumbbells x 30 reps per leg

- Body weight push-ups x 100 reps

- Stability ball crunches x 50 reps

- Sprints outside or on a treadmill –> sprint for 1 minute at about 80% effort

- Inch worms –> in a push-up position, take tiny steps so the feet come towards the hands.  When you feel a good stretch in hamstrings, walk your hands forward until you’re back in the push-up position and repeat x 30 reps

- Lat pull downs (or assisted pull ups) x 50 reps

- Split squat box jumps x 30 reps per leg

–> Benefits of Hugh Jackman’s workout routine include:

- More type II muscle fiber recruitment and damage (through explosive lifts and exaggerated lowering/eccentric phases), which leads to more lean muscle mass.

- Using supersets and circuit training –> favorable hormonal response, more lactic acid and forces you to work at an oxygen debt –> greater boost in metabolism –> more post-workout fat burning.

- Heavy weight training with an emphasis on compound lifts –> even more muscle mass, more calories burned during the workout and greater fat burning around the clock.

- Plyometric training (split squat box jumps) and intense intervals (sprinting) serves dual purpose of cardio work and type II muscle fiber recruitment –> another cause for more lean muscle and fat loss.

You can see how Hugh Jackman’s workout got him lean and ripped for his role in X-Men.  If you want to build a similar body, be sure to get your mind right first, set your goals sky high and attack your workouts with greater intensity.

Also, use heavy, compound, total body weight training combined with plyometrics, hardcore intervals and advanced fat loss techniques, like supersets, circuits, hybrid training, explosive lifts and varying weightlifting tempos…just like our celeb Hugh Jackman does with great success.

Before I wrap this baby up, I want to remind anyone who hasn’t joined my FREE fat-hater VIP list yet…to do so right now by entering your name and email in the form below.  You’ll immediately receive some freaky cool diet plans, workout videos to melt fat and my dynamite supplement strategy.

So, if you dig the lean and ripped look and want to start getting noticed when you’re chillin’ by the pool…make sure and join my VIP list and I’ll show you how to do this in less time, while working out from home with minimal equipment.

Your Coach,

Brad Campbell

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Posted in Build Muscle | Toning Exercises, Celebrity Workouts | Celeb Diets by Brad Campbell | 11 Comments