Jackman Workout routine for x-men origins
Hugh Michael Jackman (born 12 October 1968) is an
Australian actor and producer who is involved in film, musical theatre, and
Jackman has won international recognition for his roles
in major films, notably as action/superhero, period and romance characters. He
is known for his role as Wolverine in the X-Men film series, as well as for his
leads in Kate & Leopold, Van Helsing, The Prestige, Australia, and Real
Steel. Jackman is a singer, dancer, and actor in stage musicals, and won a Tony
Award for his role in The Boy from Oz.
In November 2008, Open Salon named Jackman one of the
sexiest men alive. Later that same month, People magazine named Jackman
"Sexiest Man Alive.
A three-time host of the Tony Awards, winning an Emmy
Award for one of these appearances, Jackman also hosted the 81st Academy Awards
on 22 February 2009.
Hugh Jackman is one of Hollywood's Most
This article focuses on Hugh Jackman and the
methods that he uses to keep in such great shape. In case you haven't noticed
Hugh is buff! The guy is in outstanding shape.
'It’s all about evolution,’ says Mike Ryan,
personal trainer to Hugh Jackman, star of the new film X-Men Origins:
Wolverine. But Ryan is not talking about the movie and its cast of mutant
superheroes – he’s explaining the training plan that Jackman followed to build
the rock-hard physique needed to play the blade-fisted Wolverine.
‘From one workout to the next I’ll always
have something new to add to the equation,’ Ryan says. ‘Our sessions are based
on established principles, but we’ll always try and bring new ideas to the
table. And Hugh now looks the most ripped he’s been for any movie.’
Ryan knows more about Jackman’s training than
anyone, having been closely involved with the actor’s physical development for
almost 20 years. ‘I was working as a trainer at the [Australian gym] Physical
Factory in 1989 when this young guy came to work just handing out the locker
keys and towels. He was getting a hell of a lot of attention from the women in
the place, and I thought, “Who does this bloke think he is?” It turned out to
be Hugh and we quickly became friends, and soon he asked me if I’d show him how
to train properly, because back then he was very, very skinny. We used to call
him Chicken Legs.’
It was the start of a partnership that saw
Ryan flying around the world to keep the increasingly in-demand movie star in
shape for films such as Van Helsing and the X-Men series. Ryan was also drafted
in to sculpt the physique of Brandon Routh for the lead role in the latest
‘When we were building Hugh up for the
Wolverine movie, we got a call from Baz Luhrmann who was directing Hugh in the
movie Australia. Baz said, “Come on, guys, back it off! He’s getting too big.”
And you can see Hugh getting bigger in the film. ‘In Wolverine, Hugh looks big
onscreen, but really he’s just ripped. That’s the secret to looking good. It’s
not just about getting big, it’s about getting ripped.’
At age 40, Hugh Jackman has a frame packed
with hard muscle mass while being leaner than at any time in his life, thanks
to personal trainer Mike Ryan’s workout and eating plan. ‘I call him my
masterpiece,’ says Ryan. ‘He just keeps getting better and better over the
years. We’ve got a bet to see if we can both get to 50 and still have a
Jackman has to fit his training around hectic
filming schedules, so he and Ryan are usually in the gym at the crack of dawn.
‘We have a philosophy of training first thing in the morning,’ says Ryan.
‘Research suggests that people who train in the afternoons consistently do
workouts of far less intensity than those who do train in the morning. When
Hugh has a 6am filming start, that means we’ll be in the gym by 4am.’
A typical Jackman workout takes an hour to 90
minutes, including warm-up and cardio sessions. ‘We never start a weights session
without a minimum ten-minute cardio warm-up. Never, ever,’ says Ryan. ‘After a
session we often finish with 20 minutes of cardio, which could be a run or
Ryan bases the weights workouts on big
compound lifts and adds some twists. ‘The fundamental training principles are
based on the core body-building moves such as squats, deadlifts, presses –
simple moves, but I mix things up. We change the angles on the bench, play with
the tempo, weight, time, rest. The same workout can be done ten different ways
by making these small changes.’
Ryan splits the sessions between muscle
groups, so one day might target chest and triceps, while another day focuses on
back and biceps. ‘I believe in controlled overload,’ he says. ‘To push the
muscles to failure by the last set, we’ll superset compound moves with
isolation ones – for example, go from a dumb-bell bench press straight into a
flye. By the last set you need a spotter to help you squeeze out those last
couple of reps.’
One look at Jackman’s physique in X-Men
Origins: Wolverine proves that Ryan’s training methods work, so give his plan a
try. We can’t guarantee superhuman powers, but it will get you ripped and ready
How to do these
- Warm up first with ten minutes of cardio
and light bodyweight movements.
- Do the pairs of exercises as supersets,
performing one set of the first exercise, then moving immediately on to a set
of the second exercise.
- Rest for the stated time before repeating.
- Choose a weight that you can manage with
perfect form, but which leads to muscular failure by the end of the final set.
- Take one second the lift the weight, pause
for another second, then take two to three seconds to lower again.
Mike Ryan's training
- 'Train in the morning where possible – it’s
the best way to ensure intensity.'
- 'Always warm up sufficiently – not just
with cardio, but by doing the movements before adding weights.'
- 'Work on ‘progressive overload – always
keep increasing the weight, and keep a training diary to record your progress.'
- 'Mix things up – constantly change the
tempo, speed, incline, grip – anything so that you’re not always performing the
- 'Feel the movement – focus on each muscle
activation rather than simply aiming to finish the set.'
- 'Work with a trainer – it will help with
- 'Don’t overtrain – learn what your body can
- 'Get plenty of rest – at least seven hours
of good sleep a night.'
Hugh Jackman's Workout Plan Part 1
he did to get in outstanding shape for Xmen
in pretty good shape before he even prepared for his role as Wolverine, but
wanted to add a bit more muscle. It was actually more important that he stay
lean while gaining muscle. You see, Wolverine was ripped (as are most comic
book characters)...it wouldn't work for Hugh to get bulky.
Tempo Phase for Mass...followed by Strength Training Phase.
lasted 6 weeks...
Muscle Phase: Hugh Jackman's trainer changed the tempo that Hugh had been
lifting to force the muscles to adapt...to force the muscles to grow. He had
Hugh lift the weight for 3 seconds up and one second down. At first this
limited the amount of weight he could lift, but as he adapted it help him put
on a lot of lean mass.
Training Phase: This phase was all about lifting as heavy as possible with no
rules on tempo. He just wanted to see how heavy he could lift. The great thing
about the previous phase is that it made these weights seem lighter. Hugh
actually was benching 315 for reps before filming began.
alternated these two phased for 5 months...
Jackman's Workout Plan Part 2
How he stayed lean
while ganing muscle
How He Stayed Lean During This Training: The last week of each phase, he would lift only once per week and
concentrate hard on interval cardio. These workouts were intense and meant to
help him burn off any little bit of fat he accumulated during the 6 weeks of
Every Friday was Bootcamp...
He didn't want to follow a typical bodybuilder routine, because he needed to
have a sleek strong look...not slow and bulky. This is why he would take part
in an hour and a half bootcamp every Friday. It was brutal bodyweight and
interval style training to boost the metabolism and keep him lean while gaining
Summary: Hugh Jackman wound up looking amazing for his role as
Wolverine. He did it by gaining muscle at a slow rate while staying lean the
whole time. For most people it is a mistake to follow the bodybuilding approach
to gaining muscle...it simply isn't healthy or as effective to gain all the
extra fat along with the muscle. Use an approach similar to Hugh Jackman for