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Shredded Like Wolverine Workout

Shredded Like Wolverine Workout: Build A Leaner, More Muscular Physique

Average: 4.3 (48 votes)
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You've seen Wolverine, now build a Hugh Jackman body. A 3 phase program that transitions from an aggressive muscle building stage into a full-on shredding stage.

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Split
Training Level:
Intermediate
Days Per Week:
4
Equipment Required:
Barbell, Bodyweight, Dumbbells, Machines
Target Gender:
Male & Female
Author:

Workout Description

Shredded, cut, diced, peeled, the list can go on about how you would want to transform or refine your physique to mimic the body of one of the most popular heroes out there. Instead of dealing with your troubled past and evading those who want to destroy you, you just want to shed some body fat and look better naked.

All kidding aside; it will take some forethought, commitment and discipline adhering to a sound workout and diet plan to get there. Nothing worth having is easy and the road to your goal begins with small steps building you into the person you want to be. So, forget starving yourself and performing cardio-only routines. Let’s build some muscle, pack in some protein and get shredded!

The following training and diet plan is split into three distinct phases. The training may be a bit more frequency than you are used to but the volume is kept in check so your metabolism will race and burn more body fat at rest.

Every two weeks the training and diet shift to keep things interesting and the body guessing. Your goal is to build muscle along with stripping away fat. Keep pushing the weight and sticking to the diet and the gains (and losses) will come.

Phase 1 (two weeks)

This phase is the break-in period. It will get things kicked off by training each body part twice per week and set the stage for the diet portion as well.

Phase 2 (two weeks)

This phase reduces calories and increases intensity. This period is when you should feel things shift t burning fat and building some appreciable muscle.

Phase 3 (two weeks)

This phase lowers the calories even further and jacks up the intensity even more. By this point you are well on your way!

Off Days

On off days you will eliminate the post workout meal only in all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

Supplements

If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine can be added to both the pre and post workout meals.

Hugh Jackman Workout

Motivation

Discipline and a hard work ethic are slowly built over time. To be completely honest, six weeks on this program won’t turn you into Hugh Jackman overnight, but it will set you on a path to a better, stronger, leaner, more muscular physique. All it takes is patience and a will to succeed. Train hard, stay the course and the changes will come.

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

  • Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.
  • Perform the six week program twice back-to-back for a total of twelve weeks.
  • Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming event or just want to continue the program.

*** The diet is based on someone weighing approximately 180 pounds.

Phase 1 Training – Build muscle and strength

Phase one is all about breaking into the program. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Phase 1 Training
Day 1
Exercise Warmups Sets Rest Between Sets
Incline Dumbbell Bench Press 2x10-15 3x4-8 90 sec
Dumbbell Bench Press   3x4-8 90 sec
Bent Over Two Arm Dumbbell Row 2x10-15 3x4-8 90 sec
Medium or Close Grip Pull Up   3x4-8 90 sec
Military Press 1x10 3x4-8 90 sec
Wide Grip Upright Row   3x4-8 90 sec
Hanging Leg Raise   3x10-15 45 sec
Floor Crunch   3x10-15 45 sec
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes One minute of high intensity and two minutes of low intensity (four rounds)  
Phase 1 Training
Day 2
Exercise Warmups Sets Rest Between Sets
Barbell Curl 1x10-15 3x4-8 90 sec
Weighted Dips 1x10-15 3x4-8 90 sec
Squat 2x10-15 3x6-10 90 sec
Leg Press   3x6-10 90 sec
Romanian Deadlift 1x10-15 3x6-10 90 sec
Seated Calf Raise 1x10-15 3x6-10 90 sec
Incline Sit Up   3x10-15 45 sec
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes One minute of high intensity and two minutes of low intensity (four rounds)  
  • Day 3: same as day 1
  • Day 4: same as day 2
Phase 1 Diet
Eating Plan
Meal # Foods
Meal 1 ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with 1 cup of skim milk
Meal 2 1 cup of Greek yogurt, 2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato, 1 banana or fruit of choice
Meal 4 (Pre workout) 1 apple1 scoop of whey protein combined with 1 cup of skim milk
Meal 5 (Post workout) 16 oz. of Gatorade or Powerade1-2 scoops of whey protein combined with 1 cup of skim milk
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey
1 cup of mixed vegetables or any vegetable of your choice
1 medium sweet potato or 1 cup of rice, cooked

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat.

Phase 2 Training – Strip the fat and get more muscular

Now it’s time to turn up the intensity a bit. Keep the rest intervals in check as your pace will increase. Adding volume and lowering rest duration shouldn’t have you in the gym much longer than the last phase.

Phase 2 Training
Day 1
Exercise Warmups Sets Rest Between Sets
Incline Bench Dumbbell Flye 2x10-15 4x8-12 60 sec
Incline Bench Press or Machine Press   3x8-12 60 sec
Shoulder or Wide Grip Pull Up 1x10 4x8-12 60 sec
Machine or T-Bar Row   3x8-12 60 sec
Side Lateral Raise 1x10-15 4x8-12 60 sec
Seated Dumbbell Shoulder Press   3x8-12 60 sec
Incline Crunch   3x15-20 45 sec
Hanging Knee Raise   3x15-20 45 sec
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes One minute of high intensity and one minute of low intensity (six rounds)  
Phase 2 Training
Day 2
Exercise Warmups Sets Rest Between Sets
Dumbbell Curl 1x10-15 4x4-8 60 sec
Skullcrusher or Cable Pressdowns 1x10-15 4x4-8 60 sec
Single Leg Press or Walking Lunge 2x10-15 3x6-10 60 sec
Squat   3x6-10 60 sec
Leg Curl 1x10-15 3x6-10 60 sec
Standing Calf Raise 1x10-15 3x6-10 60 sec
Hanging Leg Raise   3x15-20 30 sec
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes One minute of high intensity and one minute of low intensity (six rounds)  
  • Day 3: same as day 1
  • Day 4: same as day 2
Phase 2 Diet
Eating Plan
Meal # Foods
Meal 1 ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water
Meal 2 1 cup of Greek yogurt, 2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato, 1 banana or fruit of choice
Meal 4 (Pre workout) 1 apple1 scoop of whey protein combined with water
Meal 5 (Post workout) 1-2 scoops of whey protein combined with water
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey, 1 cup of mixed vegetables or any vegetable of your choice, ½ medium sweet potato or ½ cup of rice, cooked

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat.

Phase 3 Training – Shred it up!

Now it’s crunch time! You will be going at full speed for the next two weeks with supersets, reduced rest periods and higher reps - getting shredded is the name of the game.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Phase 3 Training
Day 1
Exercise Warmups Sets Rest Between Sets
Superset: Flat bench dumbbell press with two-arm dumbbell row 2x10-15 3x10-15 30 sec between supersets
Superset: Incline bench dumbbell fly with close-grip pull-up   3x10-15 30 sec between supersets
Superset: Feet-elevated push-up with inverted row   3x10-15 30 sec between supersets
Superset: Dumbbell front raise with dumbbell side lateral 1x10-15 3x10-15 30 sec between supersets
Superset: Hanging leg raise with incline sit-up   4x15-20 No rest between supersets
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes One minute of high intensity and 30 seconds of low intensity (eight rounds)  
Phase 3 Training
Day 2
Exercise Warmups Sets Rest Between Sets
Superset: Incline dumbbell curl with overhead dumbbell triceps extension 1x10-15 4x10-15 30 sec between supersets
Superset: Front squat with dumbbell Romanian deadlift 2x10-15 3x10-15 30 sec between supersets
Superset: Walking lunge with dumbbell squat   3x10-15 30 sec between supersets
One-leg calf raise 1x10-15 3x10-15 No rest
Floor crunch   4x15-20 30 sec between supersets
Interval training – choose any form of cardio for a total of 14 minutes 2 minutes    
  • Day 3: same as day 1
  • Day 4: same as day 2
Phase 3 Diet
Eating Plan
Meal # Foods
Meal 1 ¼ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda, 3 whole eggs scrambled or 1 scoop of whey protein combined with water
Meal 2 1 cup of Greek yogurt, 2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato, Small salad with oil-based dressing
Meal 4 (Pre workout) 1 apple, 1 scoop of whey protein combined with water
Meal 5 (Post workout) 2 scoops of whey protein combined with water
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey, 2 cups of mixed vegetables or any vegetable of your choice

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat.

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    Average: 4.3 (48 votes)
  • About The Author
    Brad is the founder of Workout Lab. He has a Master's degree in Kinesiology and is a consultant, writer, strength & conditioning specialist, husband and father. Brad is a military veteran and a cancer survivor.
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Comments (34)

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Brandon
Posted Mon, 07/29/2013 - 17:01

Hopefully people's legs will grow more than Hugh Jackman's did during training. lol

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Chad
Posted Wed, 07/31/2013 - 15:28

Well, he is kinda tall, 6'3". And if anytime he talks about his workout he always follows traditional methods of heavy weights low reps for upper body and lighter weights higher reps for lower body. Which, if he's anything like me, would be wise, because my legs seem to grow if I barely lift anything, but I really have to push myself to see upper body gains.

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Steven
Posted Tue, 07/30/2013 - 08:17

Hey there

this workout looks very tempting to start. I do have a lingering shoulder problem (osteoarthritius), can I do the phase 1 with light weights and more reps?

thanks

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Shane
Posted Tue, 07/30/2013 - 13:09

Hey Brad, is this really Hugh Jackman's workout or just one you made up that could get you shredded?

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Shane
Posted Tue, 08/06/2013 - 17:34

I guess I'll reply to my own post. After doing some research Brad has almost the exact same workout from last year called the "Avengers workout".

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wout
Posted Tue, 07/30/2013 - 17:51

no wonder jackman only looks good on the upper half of his body, curls before squats? ridicilous. flye's before compounds....only do this when you dont care about functional strength and your lower body. this will pump your upper body, yes. but only show and no go

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Chad
Posted Fri, 08/09/2013 - 10:31

This isn't Hugh Jackman's workout, it's just Brad's version of a way to get ripped and he's using Hugh Jackman as inspiration. And as far as functional strength, it's know that Jackman can bench 315 lbs and leg press over 1,000 lbs.

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Ed
Posted Wed, 07/31/2013 - 07:19

Great looking work out. What would the macros be for someone that weighs 155 lb?

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curbizz
Posted Wed, 07/31/2013 - 10:46

Hi,

I want to start to do this workout plan an diet,my problem is that I'm going to the gym 5am to 6am and
At 8am I do my first meal of the day.
My question is should I take the pre and post meal in the morning or just keep doing exercise without any meal and start the diet at 8am?

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NIgel
Posted Wed, 07/31/2013 - 15:20

Hey Brad,

The training program looks awesome. However, I am over 40, will this diet work for guys over 40?

Thanks

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NIgel
Posted Wed, 07/31/2013 - 15:22

Hey Brad,

The training program looks awesome. However, will the diet in phase one work for guys over 40?

Thanks....

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CSC
Posted Wed, 07/31/2013 - 23:29

Hey Brad!

Workout looks solid!
How much weight are we supposed to be using for these phases/exercises?

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Tim
Posted Thu, 08/01/2013 - 11:32

I do my workouts in the morning, so my question is how can I adjust the meal plans to suit my schedule better? In regards to the pre/post workout meals and Meal #1.

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Joseph
Posted Thu, 08/01/2013 - 14:30

I don't play any sports now a days. Neither there is any good pool here. Wat else I can do?

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Aghilan
Posted Sun, 08/04/2013 - 04:27

hey brad
thanks for this great workout program..

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Benito
Posted Tue, 08/06/2013 - 22:01

What about weights? I mean how much percentage of weights I should be lifting? Looking from the intensity and the reps at the beginning it looks heavier thatn the last weeks.

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Andrew
Posted Wed, 08/07/2013 - 10:07

hey brad
is the cardio part of each phase performed in one set or three sets like all the lifts?

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Ryan
Posted Mon, 08/12/2013 - 21:40

If you read it gives you instructions. 1 min high speed/2 min lower speed for 4 rounds. So repeat the fast then slow 4 times. Total of 14 minutes.

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mike
Posted Fri, 08/09/2013 - 14:44

amazing

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Ryan
Posted Mon, 08/12/2013 - 21:38

A cup of greek yogurt is a cup (8oz) or a single container of yogurt?

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George
Posted Mon, 08/12/2013 - 22:27

I don't understand the sets and reps part. What does 2x10-15 mean??

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Julian
Posted Sun, 08/18/2013 - 03:32

2 sets. 10-15 reps per set. The higher reps are for warming up and are done with lower weight. The lower reps in the sets following the warm up would be at an increased amount of weight closer to your max. I personally try to go for increasing the weight with every set each day and by extension more weight than I did the previous time I did a particular day of the routine.

Hope that helped. Good luck getting your gains :)

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Tim
Posted Sun, 08/18/2013 - 09:13

That just means you do 2 sets of 10-15 reps. You're aiming for a weight that lets you do at least 10 reps but no more than 15; once you reach 15 for both sets, it's time to bump up the weight again!

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Todd
Posted Wed, 12/04/2013 - 12:27

2 sets 10-15 reps

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Cyrus
Posted Wed, 08/14/2013 - 23:12

Are you supposed to do the cardio after lifting? Or before?

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Lucas
Posted Thu, 08/22/2013 - 15:56

This is an ineffective workout program. Why would you schedule interval sessions after strength training? It interferes with the mTOR signaling pathway.

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Orgil
Posted Sat, 08/31/2013 - 03:47

Been working out for more than 2 years now. No program, diet or restrictions on drinking. Now, with this program Im looking to get better muscles, hopefully six pack and burn fat. So how about drinking alcohol? Im consuming alcohol at least once in a week or 10 days friends, business partners etc.. Shall i stop that? And i travel frequently, can i take weekly pauses between working out weeks or phases? Also some friends say protein and supplements damage your liver is that true? Thanks in advance gor answers.

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Marco
Posted Tue, 09/10/2013 - 11:09

What does it mean by warm ups ?

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Ryan
Posted Thu, 09/26/2013 - 13:46

It says for dinner you are supposed to eat a sweet potato or rice. is that brown rice or white rice? I feel like a full cup of white rice has way too many carbs in it.

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Marlon Echeverria
Posted Tue, 11/05/2013 - 21:36

Hi,
I just started phase three and it has been a struggle but a great one,
I just want to thank you for the work out routine(s) that are posted,
and after doing this routine again in reverse formation with heavier weight, I'll
be looking into those bodypart series you have posted.
Thanks again,
Marlon

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Joe
Posted Wed, 11/13/2013 - 07:19

I started the routine and decided to do 3 weeks of each phase and am 2 weeks into phase 2 and have really noticed a difference, this is a great workout routine, thanks for sharing it!!!

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james
Posted Sat, 01/25/2014 - 15:31

Hi,
i am about to try this workout. i believe the eating plan is ordered as 1 for breakfast and in order till 6 for dinner, thus i presume the workout would be in between lunch and dinner. due to time constraints, I am planning to have my workout first thing in the morning. can i have the order as - meal 4, workout, meal 5, then meal 1, 2, 3 and 6 for the rest of the day? thank you for sharing and looking forward for your response.
Thanks,
james

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David
Posted Wed, 01/29/2014 - 07:34

Hi Brad, really like the look of this workout and diet paln, I am in the uk and wondering would oatmeal you have in the morning be the same as what I would called porridge? If so would this be mixed with milk to combine with the peanut butter, cinnamon and splenda?

Cheers

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Master Brian
Posted Thu, 05/01/2014 - 08:29

This workout routine worked out great!!!!! Not only do I look like wolverine I have spikes coming out from the top of my hands!!!

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