Hugh Jackman's training program and diet - how to become a real superhero?

Training for "Living Steel"

Jackman spent a year preparing for the leading role. He had to learn boxing moves, gain pure muscle. To make the lead actor more realistic, former champions Sugar Ray Leonard and Michael Olajide Jr. were hired to play the former boxer. Leonard advised Jackman to work on his emotions and his eye-to-eye look with his opponent. These are the touches that are needed to make the role of a boxing veteran look realistic.

Hugh Jackman at the gym

How Hugh Jackman became Wolverine

Hugh was born on October 12, 1968. Until the 2000s, he was very thin, with a height of 190 cm. His weight was 70 kg. Although I always took care of my body. But after he was invited to play the role of Wolverine, everything changed. Intensive preparations began.

Jackman begins to train a lot, completely revises his diet, and begins to measure food in grams. In order to gain muscle mass, he had to change his diet of carbohydrates and proteins. The actor wanted his hero to have not only claws and sideburns (this is what distinguished Wolverine in the first three films), but also a pumped up torso, and his appearance indicated that Logan could tear off the head of anyone who stood in his way.

Hugh's training had basic standards and took place without equipment. That's what his coach, David Kingsbury, decided. The basis was a reboot. All exercises were free weight and standard. The actor’s goal was not only to gain weight, but also to dry his body. A balanced diet also helped him with this. With just a little time left before the film's release, Jackman cut back on calories and added more cardio.

Hugy gave up everything fatty, smoked, sweet, and starchy. The food consumed was only healthy. Saturday and Sunday were fasting days. Therefore, calories were reduced even more. His diet consisted of the following products:

• eggs, but only whites, no yolk;
• brown rice;
• spinach;
• broccoli;
• protein cocktail;
• chicken breast.

Jackman's workouts were divided into muscle and strength. Each lasted about six weeks. At the end of the stage, a week of cardio (running, swimming, yoga) was added, which allowed him to get rid of excess fat. The first stage consisted of slowly performing the exercises, the second - quickly lifting the maximum weight. Hugh Jackman combined training and nutrition , because it is known that 70% of a positive result depends on the food consumed.

Superhero training

Hugh's standard workout lasts 1.5 hours. This includes a 10-minute warm-up and a 20-minute finishing workout.

Warm-up:

• bodyweight exercises;
• run.

Hugh Jackman

Hitch:

• swimming;
• run.

Ryan prefers to include basic exercises in his training. For greater efficiency, movements are performed with different tensions, changing the speed and angle.

Hugh Jackman: training program or how the actor gained 15 kg of muscle

Hi all ! In this article we will look at how a person who surpassed his genetics trained. Let me introduce everyone’s favorite Hugh “Rossomakhovich” Jackson. Until about the 2000s, Jackman was always distinguished by his thinness; in his youth he even had the nickname “Worm”, since with his height of almost 190 cm, he sometimes weighed no more than 70 kg.

Everything changed around 2000, after filming the X-Men movie. Then, in my opinion, Hugh came to the understanding that it was enough to be a jerk and it was time to improve himself! And the role of the immortal alpha male, which later became attached to him, required him to be in excellent physical shape. At least, from this moment on I observe his metamorphoses for the better.

His physique by nature is ectomorphic, in other words, thin, thin bones, a small percentage of fat and little muscle mass. Simply put, he was unlucky with his body. And this is precisely why I love this actor, probably more than others. He not only began to change himself, he surpassed his genetics, which many people love to complain about today. Like, my genetics are bad, I have wide bones, my metabolism is fast, and in general I don’t have time. This man did not care about the machinations of nature, he simply began to train properly , created a diet, began going to the gym, working hard with iron and generally devoting a lot of time to the perfection of the body. As a result, we see his changes from film to film. When Jackman first appeared on screen as Wolverine, his defining features were more his famous claws and sideburns than his physical form.

“I thought you could get in shape in a month,” recalls the actor. A regular at the gym, he never really worked out his muscles. "It was funny. If you think you can gain 10 kg of muscle mass in less than six months, you are deceiving yourself, Jackman continues. “You’ll get stupidly fat.” If you want to gain 10 kg of muscle, as Jackman did for his role in the film “Wolverine: Immortal,” you will have to work hard.

Let's take a look at his training program

Jackman's typical workout takes 90 minutes, including a 10-minute warm-up and a 20-minute cool-down. Running and exercises with body weight are used as a warm-up before training, and the aforementioned running or swimming is used as a cool-down.

The workouts consist mainly of basic exercises: squats, deadlifts, presses. Hugh just changed the angle of the bench, changed the pace, weight and rest time. The same workout can be done in different ways just by making these small changes.

Hugh himself calls working to failure and psychological attitude the key to muscle growth. That's why he combines compound and isolation exercises (like the bench press and crunches) in a superset, performing the final reps with the help of a trainer. The psychological attitude is to visualize yourself strong and ready to move mountains.

“I imagine myself as Wolverine all the time,” Hugh laughs. “I know that on paper it will look funny, and everyone will think that I’ve gone crazy and go to the rocking chair with claws and sideburns.” But when I wake up, I'm not the guy who can bench press 210kg. So I imagine that I’m Wolverine, but he can.”

The most interesting thing is that the training program is built according to the classic bodybuilding system and is divided into sessions into different muscle groups: on Monday - chest and triceps, on Tuesday - legs, on Thursday - back and biceps, on Friday - shoulders and abs. Well, anyone who wants to see a more detailed training program with exercises can follow the link in the description under this video to our website, where they will find what they want.

Basic exercises: - bench press; - squats; - pull-ups with load; - dead draft.

1 Week

2 week

3 week

4 week

In conclusion, I would like to say that despite his age (and he is already 47 years old), Hugh Jackman maintains his physical shape even in his free time from filming (at the same time, he pleases us with working weights of 210 kg in the deadlift and 150 kg in the squat). Everyone dreams of being like him, and these dreams come true. It's enough to make an effort!

Video: Wolverine muscles - features of Hugh Jackman's training

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Dehydration

To look as natural as possible in the role of Wolverine, the actor had to dry his body and consume a minimum of water. Hugh himself warns against this, saying that it is not very healthy.

“First you increase your water consumption,” he says. — Every day you need to drink 5-10 liters. You stop drinking 36 hours before filming, but you still have to make frequent trips to the bathroom. You get as close to dehydration as you can and then put on your claws. The effect is, of course, noticeable, but it happens at the limit of the body’s capabilities.”

Jackman also said that when he first signed on to play Wolverine in 2000, he underestimated how long it would take to get into shape. He expected that he would be able to do everything in three weeks, but he soon realized that this was not the case. "If you turn on the first film, there are some awkward shots that don't do my discipline at the time any credit," Hugh said. He also admitted that after filming “Logan” ended, he ate all the time, unable to stop.

Too much food

After 5 meals, after the last snack, Adil could barely go downstairs. Finally, after struggling through two more cups of nuts, the athlete was barely able to fit into the 8-hour window. “It’s really cool that nuts have so many calories,” he said. “In one snack, I was able to eat almost 400 calories of healthy fats, protein and carbohydrates.”

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But although the food was well-balanced and nutritious, it was extremely difficult to consume within 8 hours. If the interval were larger, the task would be significantly simplified. “Honestly, I felt like I ate over 5,000 calories today,” Swaid said.

How to become a wolverine

Jackman played the role of Logan more than once. He fits this image best of all. Last but not least was the actor’s appearance. For filming, Hollywood men can quickly gain muscle mass. But Hugh beat them all thanks to his tenacity and dedication. He did the hard work that made him look better than most.

Many people admire Hollywood stars and try to be like them. Jackman is a special role model. There were two factors on his path to perfection: due to his natural thinness, it was very difficult for him to get into excellent physical shape, the process was slow, the second was age, the actor turned 45 years old. Although Logan preferred swimming in the ocean, Hugh Jackman did not miss training for the role of Wolverine .

He completely changed himself. Many people complain about their genetics, saying that they do not allow them to gain muscle, lose weight, or, on the contrary, gain weight. Jackman surpassed her, began to train and adhere to proper nutrition. I sweated in the gym and calculated proteins and carbohydrates in the kitchen. In the movie “X-Men. Days of Future Past” Hugh appears with six-pack abs and simply huge biceps.

Hugh Jackman currently has a Golden Globe. He is the idol of millions of fans and sex is a symbol for women of all ages in the world. The actor does not stop at the achieved result, but continues to work hard on his body. Logan ranks first among popular characters. Videos of his training can be found on the Internet.

Actor's food for the role

The main component to achieve better results (giving the body a beautiful shape) was diet. It was based on five meals. Jackman had to get up at four in the morning to eat some egg whites. The intervals between meals were three hours. In the first half of the day, the diet included carbohydrates, in the second, the emphasis was on protein.

Jackman's diet was that you can only start eating from 10 am to 6 pm. The amount of calories consumed was 5500. But they did not turn into fat, but became muscles. Meals should not be washed down. Add at least half a liter to the standard of water consumed.

There are several nutritional rules that wolverine followed:

1. Double your portion, try to eat twice as much to build muscle.
2. Meals should be taken every three hours, and portions should be complete.
3. Eat an hour and a half before performing exercises; under no circumstances exercise on an empty stomach.
4. Stick to proper nutrition.

If you follow the correct nutritional rules and add physical activity, the result will not take long to arrive. Hugh Jackman took for the role of Wolverine seriously. Therefore, he achieved amazing results in a short period of time.

Hugh Jackman workouts

Hugh Jackman trained according to a 4-week plan, each week starting with a workout. Each has five working days, on the 6th day there is a yoga class, on the 7th day there is a good rest. Then repeat. This made it possible to get rid of excess fat, pump up muscles (arms, shoulders, chest) and create relief. Training program:

Day 1

1. Warm up.
2. Bent-over dumbbell lifts in front of you, 8 reps.
3. Bench press – 4 sets in descending order 12x10x8x6.
4. Triceps on a 12x3 block, take a 1 minute break between sets.

Day 2

1. Warm up.
2. Squats with a barbell on the shoulders 5 times 4 sets, break 2.5 minutes, on the chest - 10 times 4 repetitions, rest no more than 1 minute.
3. Leg press in a lying position 10 times each set, 4 sets in total, rest 1 minute.
4. Lower press – leg lifting 4x12, upper – 4x10.
5. Stretching.

Day 3

1. Warm up.
2. Pull-ups with a load every 2.5 minutes, 5 times, 4 sets.
3. Seated biceps – 10x4 in a minute, standing and with a reverse grip 8 times.
4. Push-up from the bar (torso at an angle, feet firmly on the ground) 40x4, 1 minute break.
5. Stretching.

Day 4

1. Warm up.
2. Push-ups from parallel bars and horizontal bar – 8 times each.
3. Bench press with a barbell - 10x4 in a minute.
4. Standing dumbbell press with a large weight and a small one, 6 times 4 repetitions, rest for about 2 minutes.
5. Stretching.

Day 5

1. Warm up.
2. Squat with a 12x4 barbell, rest 1 minute.
3. Side press 10x4, break no more than 1 minute.
4. Romanian deadlift 10x4, deadlift 5x4, rest about 2 minutes.
5. Stretching.

Hugh Jackman wanted to achieve results not just for the role, but to stay in shape constantly. Therefore, muscle gain was slow. Each training session lasted two hours. He did the same exercise in different ways (changed equipment, weight, minutes of rest).

Strict diet

It's no secret that actors sometimes go to great lengths to achieve a certain physical shape for a role. Jackman's meal plan included 4,000 calories a day. Eating such an amount of food is not easy - after all, we are talking about a balanced diet, and not high-calorie foods. For the entire day, the actor ate 230 grams of carbohydrates, fats and proteins per day.

All calories were divided into 6 meals. However, there were also pitfalls - for example, intermittent fasting, which limits food intake to a certain time. Nutritionists are confident that this method can reduce insulin resistance and increase the ability to burn fat.

24-year-old fitness trainer Adil Swaid decided to try Jackman's diet plan for himself. He talks about celebrity diets as part of his YouTube episodes.

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As a result, Adil reported that such a nutrition plan can definitely help build muscle mass. However, such a high-calorie diet is not suitable for everyone. It took him a lot of time and effort to prepare and eat so much food in such a short period of time.

Why did he do all this?

In an interview ahead of the release of X-Men Origins: Wolverine, X-Men Origins. Wolverine (2009) Hugh Jackman said that he wanted to show the true character of Wolverine, what an aggressive, predatory beast he really is. It is no coincidence that the main hero of the X-Men universe is Wolverine, one of the most dangerous animals. So Jackman decided to live up to his character he had to actually get big and strong.

There is no doubt that, like many other actors whose roles in films are associated with the action film genre, Jackman worked very hard on himself to achieve the physical form worthy of the role of Wolverine.

Training program

At first, Jackman tried to burn fat and gain weight with the help of drugs that people in the gym advised him, but then he realized that this did not help and was harmful to his health.

Wolverine is a hero with superhuman abilities, a master of hand-to-hand combat, dexterous, resilient and not afraid of any opponents. To achieve the athletic body that matches his character, Hugh Jackman spends a lot of time in the gym. At the same time, the main task of the actor is to increase muscle mass and get rid of excess subcutaneous fat.

The author of the Wolverine training program was the famous mentor to Hollywood stars Don Scott. He offered his ward classes based on the reverse pyramid principle. Jackman's loads increase with each approach, while the number of repetitions is constantly decreasing. Wolverine's six days of training alternately focus on the muscles of the back, shoulders, legs and arms.

The most difficult thing for an actor is training his legs.

And the training cycle begins with chest exercises. The first day's program includes bench presses and incline dumbbell presses. Jackman performs 4 sets of each exercise with repetitions decreasing from 12 to 10, 8 and 6. Next, Hugh pumps up his muscles using a crossover. This exercise also involves performing 4 sets of 15, 12, 10 and 8 reps.

The actor devotes the second day of classes to back exercises. Starts with pull-ups, performing 4 sets of 15, 12, 10 and 8 repetitions. Then he begins deadlifts and block pulls to the belt from a sitting position. Their implementation also requires 4 approaches, including 12, 10, 8 and 6 executions.

The third training day is dedicated to the legs. Hugh Jackman loads his limbs with supine flexion and extension exercises. Four sets for each task follow the same pattern: in the first set the actor performs the exercise 15 times, in the next - 10, in the third - already 8, and completes everything with 6 approaches. In addition, to strengthen his back muscles, Jackman uses squats on the Smith machine. The program includes 4 repetitions of the exercise, which are also performed in a descending manner: from 12 to 10, 8 and 6.

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The fourth day is the time when Jackman strengthens his shoulders. Under the supervision of a trainer, the actor does 4 sets of dumbbell lateral raises and the same number of exercises with dumbbells on an incline bench. Each set consists of 12 completed exercises. Next, Hugh takes on the seated chest press. In this case, the inverted pyramid looks like this: 4 sets with a decrease from 12 to 10, 8 and 6 repetitions.

The fifth training day is especially important. Jackman trains Wolverine's hands to be perfect. First, the actor performs dumbbell curls and seated dumbbell French presses, including four sets of 12 exercises each. Hugh then grabs the barbell for 4 sets of biceps curls and 4 more sets of French bench presses of 12, 10, 8 and 6 reps. In addition, the training day program also includes lifting dumbbells on a Scott bench. First, Jackman does two sets of 12 lifts, and then two more of 10. At the end of the workout, arm extensions are performed on a vertical block. Each of the 4 sets involves performing the task 12 times.

The sixth training day is completely devoted to stretching. Yoga is preferred, although any other exercise that increases the flexibility of the body is also possible.

Instead of yoga, Jackman sometimes does simple stretching exercises

A standard workout takes Hugh Jackman up to 90 minutes. Classes must be preceded by a warm-up - running or exercises with your own weight. Jackman plans to visit the gym exclusively in the morning. This is the most productive time, when your head is not yet filled with unnecessary thoughts.

On the seventh day of the week, the actor takes a break so that after the day off he can return to the training process.