Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelIntermediate
- Program Duration6 weeks
- Days Per Week4
- Time Per Workout60-75 minutes
- Equipment RequiredBarbell, Bodyweight, Dumbbells, Machines
- Target Gender Male & Female
- Recommended Supps
- Workout PDF Download Workout
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.
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 Stiff Leg 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 secs | |
| 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.
46 Comments
Best weight to warm up?
Personally I pick 40% and 50% from 1RM, is it good or I need more weight?
Hey Armando, that is a good choice. Some days I feel I can go with 50-60%, but 40-50 is certainly solid to start with.
Hi,
Can supplements be placed in the third and fourth meal, and when is the best time for lunch after post workout
Hi, Haitham. What supplements do you want to add to those meals? Have your lunch post-workout if you train in the morning, or pre-workout if you train in the afternoon. On off days, have it when you normally would.
Hi ,roger
The same supplements as in the meal plan
Correct, Haitham.
Can anyone suggest times of day for both the meals and the workouts?
Hey Troy
The times will vary slightly depending on your schedule, but the breakdown is something like this.
Meal 1 - Breakfast
Meal 2 - Snack between 9-10am
Meal 3 - Lunch
Meal 4 - 30 minutes pre-workout
Meal 5 - Immediately post-workout
Meal 6 - Dinner
What do you do if you work out first thing In the morning like at 5am?
Hi brad,
does this workout help me to get bigger and wide arms .
I love it. Everything you need to do is right there in front of you.
I don't understand don't people trying to bulk up eat Chicken Breast,Brown Rice ,Broccli for lunch not a Sandwhitch.
This workout routine worked out great!!!!! Not only do I look like wolverine I have spikes coming out from the top of my hands!!!
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
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
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!!!
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
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.
What does it mean by warm ups ?
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.
This is an ineffective workout program. Why would you schedule interval sessions after strength training? It interferes with the mTOR signaling pathway.
Are you supposed to do the cardio after lifting? Or before?
I don't understand the sets and reps part. What does 2x10-15 mean??
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 :)
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!
2 sets 10-15 reps
A cup of greek yogurt is a cup (8oz) or a single container of yogurt?
amazing
hey brad
is the cardio part of each phase performed in one set or three sets like all the lifts?
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.
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.
hey brad
thanks for this great workout program..
I don't play any sports now a days. Neither there is any good pool here. Wat else I can do?
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.
Hey Brad!
Workout looks solid!
How much weight are we supposed to be using for these phases/exercises?
Hey Brad,
The training program looks awesome. However, will the diet in phase one work for guys over 40?
Thanks....
Hey Brad,
The training program looks awesome. However, I am over 40, will this diet work for guys over 40?
Thanks
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?
Great looking work out. What would the macros be for someone that weighs 155 lb?
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
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.
Hey Brad, is this really Hugh Jackman's workout or just one you made up that could get you shredded?
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".
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
Hopefully people's legs will grow more than Hugh Jackman's did during training. lol
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.