Hugh Jackman workout-get shredded like Wolverine.

Hugh Jackman Workout: Get Shredded Like The Wolverine

Hugh Jackman, a celebrated actor, singer, and producer from Australia, was born on October 12, 1968. He shot to worldwide fame with his compelling portrayal of the mutant superhero Wolverine in the X-Men franchise. Jackman first stepped into Wolverine’s shoes in the initial X-Men film in 2000, a role he reprised in many follow-ups and spin-offs, thereby etching his name as a celebrated figure in the realm of superhero movies.

Famed for his sharp retractable claws, heightened animal-like instincts, and exceptional physical strength, Jackman’s Wolverine is also known for his quick healing capability. To do justice to such a character, Jackman adopted an extreme workout routine and rigid dietary plan that has sustained his extraordinary physique for more than twenty years. His metamorphosis into Wolverine is a testament to his unwavering commitment and discipline, inspiring actors and fitness enthusiasts worldwide.

In essence, Jackman’s transformation into Wolverine extended beyond a mere acting role—it evolved into a way of life. From his debut in the 2000’s X-Men, he embodied the rigorous discipline and devotion needed to convincingly portray one of the most hardened characters in comic book history. This change was not simply for the on-screen portrayal; it represented Jackman’s profound grasp of the character and the physical exertion that the role demanded.

Throughout his career, Jackman’s dedication to maintaining his Wolverine physique and his passionate portrayal of the role have firmly established him as one of Hollywood’s most esteemed actors. Today, we shall look closely at this regimen and diet plan that helped him shoot to fame. So keep reading below!

How Much Protein Did Hugh Jackman Eat When Training?

Hugh Jackman’s commitment to the character of Wolverine extended far beyond his acting skills; it encompassed a strict dietary regimen crucial to building and maintaining his ripped physique. This diet involved consuming a high quantity of protein to fuel muscle growth and repair, reportedly around 1 to 1.5 grams of protein per pound of body weight. Jackman’s weight hovered around 200 pounds during his Wolverine years; this equated to a staggering intake of 200 to 300 grams of protein daily.

This protein was sourced from various lean, nutritious foods, allowing Jackman to meet his protein requirements while keeping his overall diet balanced and healthy. Chicken, fish, and steak provided most of his protein, but eggs, legumes, and dairy products also played a significant role. Moreover, he often relied on protein shakes, particularly post-workout, to ensure his muscles received the immediate nourishment needed for recovery and growth.

However, Jackman’s dietary strategy didn’t end with high protein intake. He also incorporated a plan known as the “16:8 intermittent fasting”. This approach involves consuming all meals within an 8-hour window and fasting for 16 hours. For Jackman, this typically meant eating between 10 am and 6 pm. This method of eating and fasting can potentially boost the body’s ability to burn fat and build muscle.

It’s worth noting that Hugh Jackman’s diet and workout routine was carefully curated and overseen by fitness and nutrition experts to ensure his health was not compromised while pursuing his physical goals for the role. This type of intensive regimen is not suited for everyone. Considering a similar dietary or exercise plan, it’s vital to consult with a healthcare provider or a registered dietitian to ensure it aligns with one’s unique health needs and fitness goals.

What Does Hugh Jackman Eat In A Day?

Breakfast at 10 am

  • Scrambled eggs with vegetables and lean meat like turkey or chicken
  • A bowl of oatmeal with a handful of berries or a banana for carbs and fiber
  • Black coffee or green tea

Mid-Morning Snack

  • A protein shake with whey protein, almond milk, a banana, and a handful of nuts or a spoon of nut butter 

Lunch at 1 pm

  • Grilled chicken or fish
  • A large serving of vegetables, particularly green leafy ones
  • A portion of complex carbs such as sweet potatoes or brown rice

Afternoon Snack/Pre-workout

  • A protein bar or shake, or yogurt with nuts
  • Some fruit for quick energy

Dinner at 6 pm

  • Lean protein like steak or fish
  • A large salad or a variety of cooked vegetables
  • Quinoa or a similar grain for more complex carbs

Evening Snack/Post-workout

  • A post-workout protein shake

What Exercises Did Hugh Jackman Do?

Hugh Jackman doing a variety of different exercises (deadlifts, and abs). Wolverine is also holding a samurai sword.

Hugh Jackman’s preparation for the role of Wolverine involved an intense workout regimen designed to maximize muscle growth, increase strength, and enhance his overall physical condition. The actor trained under the guidance of David Kingsbury (his personal trainer) who helped him to achieve the ripped physique that the character of Wolverine required. Here is an example of the kind of workout routine that Jackman might have often followed since his exact Wolverine workout is not clearly known:

  • Weight Training: Jackman performed heavy weight compound lifts that target multiple muscle groups simultaneously, including exercises like deadlifts, squats, bench press, and weighted pull-ups. These exercises not only helped build muscle mass but also increased his overall strength.
  • High-Intensity Interval Training (HIIT): In addition to weight training, Jackman incorporated HIIT workouts into his routine to boost his cardiovascular fitness and fat burning. This type of workout might include exercises like sprinting, kettlebell swings, or burpees performed at a high intensity with short rest periods in between.
  • Functional Training: Jackman also did functional training exercises that mimic everyday movements to improve balance, coordination, and overall strength. This included exercises like bear crawls, box jumps, and medicine ball throws.
  • Stretching and Recovery: Recovery is an important part of any workout routine, and Jackman would have incorporated periods of stretching, rest, and potentially yoga or Pilates to help his body recover from the intense workouts.

How Did Wolverine Get Shredded?

Hugh Jackman followed a vigorous and meticulously designed training program to prepare for his role as Wolverine. His routine included a variety of exercises and techniques, focusing largely on compound exercises and high-intensity training. While the exact training split would have varied depending on the phase of his preparation and the specific physical demands of each role, a typical weekly training split might have looked something like this:

Monday: Chest and Back

  • Bench press
  • Incline dumbbell press
  • Bent over rows
  • Weighted pull-ups

Tuesday: Legs

  • Squats
  • Leg press
  • Lunges
  • Hamstring curls
  • Calf raises

Wednesday: Shoulders and Arms

  • Military press
  • Lateral raises
  • Bicep curls
  • Tricep dips
  • Skull crushers

Thursday: Rest or Light Cardio

Friday: Chest and Back

  • Repeat of Monday’s routine

Saturday: Legs

  • Repeat of Tuesday’s routine

Sunday: Rest or Light Cardio

In addition to these strength training exercises, Jackman would likely have incorporated HIIT workouts and functional training exercises into his routine on non-weightlifting days. These workouts might have included exercises like kettlebell swings, box jumps, and sprinting. 

Lastly, he would also have made sure to include adequate time for stretching and recovery to aid muscle growth and repair.

The Evolution Of Hugh Jackman’s Wolverine Physique From X-Men To DeadPool 3

Below is an overview of how Jackman’s Wolverine physique evolved from the first X-Men movie in 2000 through the subsequent films up until Deadpool 3:

X-Men (2000)

For the first X-Men movie, Jackman was relatively lean but not as muscular as he would later become in the role. He had short notice before filming started, which limited the time he had to prepare physically.

X2: X-Men United (2003) & X-Men The Last Stand (2006)

In these films, Jackman had begun to bulk up more, gaining more muscle mass and achieving a more chiseled look compared to the first film.

X-Men Origins: Wolverine (2009)

Jackman’s physique was noticeably more muscular in this film. He had a more rigorous training regimen and diet plan, which resulted in him being more ripped and showing greater muscle definition.

The Wolverine (2013)

In preparation for this film, Jackman reportedly increased his workout regimen even further. He appeared in the best shape of his life with highly defined muscles and low body fat. His physique in this movie set a new standard for his character.

X-Men: Days of Future Past (2014)

Jackman maintained his well-built Wolverine physique for this film. His physical training and diet remained rigorous, ensuring he remained in top shape.

Logan (2017)

For his final outing as Wolverine, Jackman adopted his physique to match the storyline’s older, wearier version of the character. He was still muscular but looked more rugged and less polished than in the previous films, reflecting the character’s struggle and age in the storyline.

Deadpool 3 (2024)

Hugh Jackman, known for his iconic portrayal of Wolverine, recently posted on Instagram a glimpse of his astonishingly toned muscles as he prepares to reprise his mutant role. This post demonstrates a remarkable progression from Jackman’s earlier ‘work in progress’ gym snapshot shared on September 30, 2022. The Australian actor’s muscle growth might lead some to speculate about steroid usage, but Jackman maintains that he achieved his physique the old school way, including consuming a significant amount of chicken.

Previously on The Late Show with Stephen Colbert, Jackman assured his fans that he will be ‘bigger than ever’ for his Wolverine return, a promise he seems to be fulfilling as Deadpool 3 begins production. As part of his regimen, Jackman will be consuming about 6000 to 8000 calories a day with a progressive overload workout routine. For comparison, an average man typically consumes around 2000 to 3000 calories daily, depending on his specific objectives.

Hugh Jackman Steroid Usage: Does The Most Savage Super Hero Take Steroids?

Questions have arisen regarding Hugh Jackman’s use of steroids, fueled by the intense transformation he undertakes to embody the most ferocious superhero, Wolverine. Given the actor’s exceptional physical condition, it’s natural for people to speculate about the methods behind his remarkable physique.

However, there’s no concrete evidence suggesting that Jackman has used steroids or any other performance-enhancing substances. In fact, Jackman has denied such allegations and asserted that he achieves his muscular build through hard work, disciplined dieting, and rigorous exercise routines. As always, any suspicions are purely speculative until proven otherwise.

Hugh Jackman Will Have To Do This All Again In The Upcoming Deadpool 3 Movie

Wolverine in his black and yellow X-Men uniform.

Hugh Jackman will once again undertake his rigorous training and dieting regimen for his impending role in the Deadpool 3 movie. This implies that Jackman will repeat the painstaking process of muscle building and physical conditioning to portray his iconic character Wolverine.

His commitment to embodying the character requires an incredible amount of dedication, including maintaining a strict diet and adhering to an intensive workout routine. Despite the physical challenges, Jackman has demonstrated time and again his passion for the role and his willingness to go above and beyond to bring this beloved character to life on the big screen.

Hugh Jackman 8000 Calorie Diet Plan

Hugh Jackman indeed followed a high-calorie diet to gain muscle mass for his role as Wolverine. While the exact number can vary, there have been reports that he consumed up to 6,000 to 8,000 calories per day at certain points in his training.

The key to this kind of diet isn’t just about consuming a large quantity of food, but about the quality and composition of the food. High-calorie diets for muscle gain typically involve a balance of macronutrients – protein, carbs, and fats. Here is a basic breakdown that he may also be following for Deadpool 3:

  • Protein: Jackman consumed a large amount of protein to help with muscle growth and recovery. This included foods like chicken, fish, eggs, and lean red meats.
  • Carbohydrates: He consumed complex carbohydrates to provide energy for his workouts and help replenish muscle glycogen stores. These included foods like whole grains, fruits, and vegetables.
  • Fats: Healthy fats are crucial for overall health and hormone production, and can also be a significant source of calories. Foods like avocados, nuts, and seeds, as well as fish and olive oil, were likely included in his diet.
  • Regular Meals: Jackman would have had to consume his calories across multiple meals and snacks each day due to the sheer volume of food. He also practiced intermittent fasting, eating all of his meals within an 8-hour window.
  • Hydration: With such an intense diet and training regimen, staying hydrated would also be crucial.

Hugh Jackman Workout: Frequently Asked Questions (FAQs)

Hugh jackman workout-frequently asked questions. Wolverine in a white tank-top standing with his claws out.


To sum up, Hugh Jackman’s transformative journey to portray Wolverine is marked by intense physical training and a disciplined dietary approach. Following a workout regimen that spanned six days a week, and adhering to a high-protein diet plus carb cycling within an intermittent fasting framework, Jackman has managed to achieve an incredibly muscular physique.

While some have speculated about potential steroid use or the use of specific supplements like creatine, Jackman maintains that he achieved his Wolverine physique through rigorous training and strict dieting. As he prepares to reprise his role in the upcoming Deadpool 3, Jackman is once again prepared to embrace the physical challenges this role demands. As always, any such intense dietary and workout routine should be undertaken under professional supervision, taking into account individual health needs and circumstances