Jacob Osborn

Hugh Jackman Wolverine Diet and Workout Plan | Man of Many

As we mentioned above, Jackman worked with different personal trainers at different points in his career. For movies like “The Wolverine” and “Logan,” it was fitness expert David Kingsbury who helped whip the legendary actor into shape. According to Kingsbury, Jackman’s diet varied depending on which stage of the regimen he was in, though one thing remained constant: carb cycling. Specifically, Jackman consumed carbs (before 3 pm) on weight training days, and more or less eradicated them every other day. Another constant? Proteins and supplements, of course.

What is the Hugh Jackman Wolverine Diet?

When it comes to Hugh Jackman’s Wolverine diet plan, simplicity reigns supreme. That is to say, on the days in which he was training, he ate a lot of the same foods at a lot of the same times. It all breaks down into four meals per day, plus supplements. Here’s a general overview of the foods Hugh Jackman consumed on the average training day:

Hugh Jackman Diet Breakdown

Hugh Jackman’s muscle gain was the result of a specific workout plan from David Kingsbury, who broke the actor’s regimen into two phases: bulk and cut. During the bulk phase, Kingsbury calculated calories to give Jackman the leanest possible muscle gain. Kingsbury also employed a combination of low-intensity training and intervals in order to keep body fat levels down, even as Jackman was bulking up.

The Hugh Jackman Wolverine Workout Plan

Over the course of his training, Jackman performed just about every exercise you can imagine, including push-ups and cardio. However, the primary focus was weightlifting and progressive overload from beginning to end. As you’ll recall, Jackman worked in four-week blocks, increasing the weight with each passing week, then reducing the weight in the fourth week and performing higher reps.

Hugh Jackman Workout Breakdown

This classic weightlifting exercise is as straightforward as it is effective, targeting a range of upper body muscles. Start by lying back on the bench with your feet flat on the ground and your eyes even with the bar. Use an overhand grip to grab the bar, keeping your arms a little more than shoulder-width apart. Next, fully extend your arms and take the bar off the rack so that it’s hovering directly over your chest. Keep your elbows in as you lower the bar, stopping when it touches the tippy-top of your chest (i.e. your nipples), and holding for one second. Now, thrust the bar up with considerable power until your arms are back in the starting position. Repeat.

Barbell Bench Press

Work those lower body muscles—including your quads, hamstrings, and glutes—by performing this barbell strength exercise. Start in the standing position, with the bar placed on your upper back, and your feet shoulder-width apart. Next, squat down by pushing your knees to either side and moving your hips back. Descend until your hips are lower than your knees, and then use your hips to drive upward, returning to the starting position. Repeat.

Back Squat

If the average pull-up just isn’t challenging enough for you, this brutal exercise brings an extra weight into the process. To perform it, you’ll need either a weight vest or a weight belt, which you can adjust accordingly so as not to injure yourself. The rest is fairly self-explanatory.

Weighted Pull-Up

If you want Wolverine’s mutant-like strength, prepare to master this compound exercise. Start in the standing position, with your feet under the barbell in a hip-width stance. Bend over and grab the bar, keeping your arms just outside of your hips and your shoulders slightly in front of the bar. Raise the barbell to waist level, holding it for a second, with your hips and knees locked. Next, bring the weight back to the floor and repeat the exercise. Your back should maintain a neutral position, and your hips and shoulders should move at the same rate.


  • Set 1: 5 reps 60% of W1RM
  • Set 2: 5 reps 65% of W1RM
  • Set 3: 5 reps 75% of W1RM
  • Set 4: 5 reps  75% of W1RM
  • Week 1

  • Set 1:  4 reps 65% of W1RM
  • Set 2: 4 reps 75% of W1RM
  • Set 3: 4 reps 85% of W1RM
  • Set 4: 4 reps 85% of W1RM
  • Week 2

  • Set 1: 3 reps, 70% of W1RM
  • Set 2: 3 reps, 80% of W1RM
  • Set 3: 3 reps, 90% of W1RM
  • Set 4: 3 reps, 90% of W1RM
  • Week 3

  • Set 1: 10 reps, 40% of W1RM
  • Set 2: 10 reps, 50% of W1RM
  • Set 3: 10 reps, 60% of W1RM
  • Set 4: 10 reps, 90% of W1RM
  • Week 4

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