How to Train Like Hugh Jackman’s Wolverine

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1. Phase One — Build Muscle Like a Mutant

Hugh Jackman’s first training phase is all about adding size and strength without piling on fat. His longtime trainer, David Kingsbury, starts by putting Hugh into a small calorie surplus — about 300–500 extra calories per day — enough to fuel muscle growth while minimizing fat gain.

The weight training itself follows a 4-day upper/lower split. Two days are heavy, focusing on compound lifts like barbell deadlifts, bench presses, squats, and Bulgarian split squats for 6–8 reps. The other two days use moderate weights and slightly higher reps (8–15) with machines and isolation moves like chest-supported rows, hack squats, dips, and leg extensions.

The key is progressive overload — pushing close to failure (0–3 reps left in the tank) and slowly adding either weight or total weekly sets over time. This way you build strength and size steadily without overtraining. Hugh’s volume ramps up throughout the phase so his muscles keep adapting and growing.

Nutrition is just as important. Staying in a slight surplus instead of eating recklessly keeps fat gain under control and makes the later fat-loss phase much easier.

2. Phase Two — Shred Fat While Holding Muscle

Once the muscle is built, Hugh moves to a leaning phase to carve out that Wolverine physique. Training stays mostly the same, but with three key changes:

• Slightly less lifting volume: enough to maintain muscle without burning out.

• More cardio: usually two to three steady-state sessions per week, 20–30 minutes each at a moderate pace (sweating but able to hold a conversation).

• A calorie deficit: about 300–500 calories below maintenance to burn fat without sacrificing muscle.

This cut is slow and controlled — aiming for roughly 0.5–0.75% of body weight lost per week. Faster fat loss can lead to muscle loss and brutal hunger, making it harder to stay consistent.

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Disclaimer:
This article is for educational purposes only and is not a substitute for professional medical advice. Always consult a qualified health professional before starting a new exercise or nutrition program. Results will vary based on effort, consistency, and individual health status.