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Voted by Open Salon as the “sexiest man alive” in 2008, Australian actor Hugh Jackman shocked the world with his intimidating physique for the recently-released sequel in the X-men series, the Wolverine.
Jackman, who was seen working out in Australia recently, revealed that the workout required for the film was so rigorous that he almost lost 3-4 pounds a night.
Enough with the introduction, let’s take a detailed look at the painstaking workout and nutrition plans to pull off this frightening figure.
The actor’s routine was divided into three phases- mass building, strength training and maintenance of the achieved body.
Mass building was focused on building mass by changing the speed of each round by a certain amount of time. For example- fast running for the first five minutes and then one minute of cooling down. The procedure was repeated for 3-4 times.
Strength training can be implemented by lifting heavy weights. This was done for three months with six, two hour sessions per week.
The final phase was defined by maintaining the body to which Jackman paid most attention. Maintenance was started just before the shooting of the film which involved weightlifting, running, yoga and numerous stretching exercises. By the end of his training, the Hollywood star could bench press nearly 150 kilograms and leg press 450 kilograms.
Workout
Day 1- Chest
Incline Dumbbell Press – 4 sets of 12, 10, 8, 6 reps
Barbell Bench Press – 4 sets of 15, 12, 10, 8 reps
Cable Crossover – 4 sets of 15, 12, 10, 8 reps
Day 2- Back
Pullups – 4 sets of 15, 12, 10, 8 reps
Barbell Deadlift – 4 sets of 12, 10, 8, 6 reps
Seated Cable Rows – 4 sets of 12, 10, 8, 8 reps
Day 3- Legs
Leg Extensions - 4 sets of 15, 12, 10, 8 reps
Lying Leg Curls - 4 sets of 15, 12, 10, 8 reps
Leg Press or Squat - 4 sets of 12, 10, 8, 6 reps
Day 4- Shoulders
Seated Side Lateral Raise - 4 sets of 12 reps each
Seated Bent-Over Rear Delt Raise - 4 sets of 12 reps each
Standing Military Press - 4 sets of 12, 10, 8, 6 reps
Day 5- Arms
Dumbbell Bicep Curl - 4 sets of 12 reps
Barbell Curl - 4 sets of 12, 10, 8, 8 reps
One Arm Dumbbell Preacher Curl - 4 sets of 12, 12, 10, 10 reps
Dumbbell One Arm Triceps Extension - 4 sets of 12 reps
Skull Crushers - 4 sets of 12, 10, 8, 8 reps
Triceps Pushdown – Rope Attachment - 4 sets of 12 reps each
Day 6- Flexibility
The sixth day is reserved for speed, agility, reaction and quickness or commonly known as SPARQ which is an effective fat burner and muscle toner.
Diet
1) Jackman’s breakfast would generally consist of four egg whites which he would have at 4 a.m followed by a combination of meat, steamed vegetables and brown rice at regular intervals of three hours.
2) Lunch and dinner comprised of only green vegetables, meat, fish, chicken breasts and steaks. Jackman strictly avoided rice or carbohydrates after midday.
3) He drank a glass of protein smoothie before going to bed.
4) Before shooting important bare-chested scenes, Jackman stopped consuming any liquid 24 hours in advance.
Follow this routine strictly and you will be surprised to get the same brutal, ripped look as that of Wolverine. Remember, you can pump up your body only by pumping iron.
