BONUS: Download the FREE Hugh Jackman Workout Routine PDF

*This Hugh Jackman Workout Routine and Diet Plan has been updated and will continue to be as new information comes out.*

Did I mention People mag voted him sexiest man alive at one point as well?

It’s actually pretty ironic because now Dwayne Johnson just recently won it, and he’s the one who gave Jackman the intermittent fasting dietary guidelines to become shredded up for his Wolverine role in the first place!

Who woulda thunk it?

But hey, before we get into the full Hugh Jackman workout routine, lets go over some stats real quick.

Hugh Jackman’s Stats

Height: 6’2

Weight (approximate): 185

Age: 51 years old

Jackman falls right there into our average height range among male celebrities that we’ve seen.

Although he does fall right at the top of that range.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Hugh Jackman Diet and Nutrition

Jackman has been known for his intermittent fasting, specifically his 16:8 schedule.

We’ve even covered a full SHJ Guide to Intermittent Fasting that has an interview with him talking about it!

Men’s Health explains his specific window as such:

His Wolverine physique was powered by an eating regime called 16:8 – a form of intermittent fasting (IF) where you eat nothing for 16 hours a day, then cram all your calories into the other eight. It clearly worked for Hugh, so I resolved to follow a 16:8 diet for 10 days to find out if it could for me – and if it will work for you, too.

I personally do 18:6 most days, but have found incredible success working with Academy members and clients who utilize 16:8 or even 14:10.

But, to put it to you more simply, you literally have to head over to one of the IF guideline article and utilize that in combination with clean eating (Jackman utilized guidelines similar to paleo), and making sure your caloric intake and protein is high enough to maintain a clean mass building (Jackman scarfed down 5000 calories in a 6 hour window)!

Sounds easy enough, right?

Well, for Jackman it was/is.

Even when the food is what he describes as “bland”, he found this was the most sustainable and best fit for him. Jackman himself describes the food as:

“It’s chicken breast, but steamed and no salt, and steamed spinach.”

Terry Crews also follows a similar approach [to fasting] and SWEARS by it.

We see a lot of celebs opt for a sustainable approach.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions.

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Hugh Jackman’s Workout Routine Research

Ah, my favorite part.

Researching the Hugh Jackman workout routine.

Men’s Fitness tells us this:

Jackman’s trainer, David Kingsbury, had the actor follow a classic progressive overload plan to build strength on basic lifts like the bench press, squat, and deadlift. The point is to start extra light, using only a small percentage of your max, and gradually up the weights and drop the reps so that you’re smashing through plateaus in only a few weeks.

Basic, but fun stuff!

They go into some more detail with:

The remaining work involves some age-old techniques such as supersets and circuits to thoroughly exhaust muscles and burn off the fat that covers them.

Ah ha! More stuff we like.

And Bodybuilding.com gives us some insight on the Hugh Jackman workout with:

Hugh hadn’t done much direct strength work prior to training with me. He mostly worked in the 8-12 rep range. I always encourage low, 1-5 rep heavy work to stimulate myofibril hypertrophy. Then after the heavy work is done we move onto the higher rep schemes to encourage sarcoplasmic hypertrophy.

And they tell us that the biggest issue with Jackman’s workout and training (due to time constraint) was:

Lack of rest. We trained very early in the morning and worked long days. Some days we were limited to 5-6 hours of sleep per night. On those days, I encouraged naps during the day when possible.

I knew my naps were paying off! But, in all seriousness, we know how important sleep is. Our article on the importance of sleep and hacking it is here if you want to check it out!

And, finally, Muscle and Fitness stays right on track with what we’ve learned about his training with the use of supersets, and steadily progressing weight with steadily decreasing rep counts.

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The Hugh Jackman Workout

Last Chance: Download the FREE Hugh Jackman Workout Routine PDF

Training Volume:

5 Days a Week

*For extra fat burn add in 20-30 min of cardio including HIIT training*

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Hugh Jackman Workout – Monday: Chest

Barbell Bench Press:

10-8-5-3-1

Cable Crossovers

12-10-8

Chest Press Machine

12-10-8

Superset One:

Incline Dumbbell Press

AND

Dumbbell Hex Press

3 Sets of 10 Reps Each

*Do not break in between sets for a superset. Finish both exercises then break before repeating.*

Superset Two:

Dumbbell Chest Flys

AND

Dips

3 Sets of 10 Reps Each

Hugh Jackman Workout – Tuesday: Back

Deadlift

10-8-5-3-1

Lateral Pull Downs

12-10-8

Cable Rows

12-10-8

Superset One:

Dumbell Rows

AND

Wide Grip Pull Ups

3 Sets of 10 Reps Each

Superset Two:

Back Extension

AND

Push Ups

3 Sets of 10 Reps Each

Hugh Jackman Workout – Wednesday: Shoulders and Traps

Military Press (Barbell or Dumbbells)

10-8-5-3-1

Shoulder Front Raises

12-10-8

Barbell Shrugs

12-10-8

Superset One:

Arnold Presses

AND

Pull Ups

3 Sets of 10 Reps Each

Superset Two:

Face Pulls (Cable)

AND

Shoulder Flys

3 Sets of 10 Reps Each

Hugh Jackman Workout – Thursday: Arms

Preacher Curls

10-8-5-3-3

Close Grip Bench Press

10-8-5-3-3

Dumbbell Bicep Curls

12-10-8

Overhead Tricep Extension

12-10-8

Superset One:

Cable EZ Bar Curls

AND

Cable Hammer Curls

3 Sets of 10 Reps Each

Superset Two:

Cable Tricep Push Downs

AND

Triangle Push Ups

3 Sets of 10 Reps Each

Hugh Jackman Workout – Friday: Legs

Squats

10-8-5-3-1

Leg Press

12-10-8

Calf Raises

12-10-8

Superset One:

Front Squats

AND

Weighted Step Ups

3 Sets of 10 Reps Each

Superset Two:

Weighted Lunges

AND

Straight Leg Deadlift

3 Sets of 10 Reps Each