Training Methodology:
Myofibril hypertrophy and Sarcoplasmic hypertrophy.
Hugh Jackman took his strength and physique to new heights at an age when most men are slowing down. His trainer tells us how it happened and shares the 4-week program that made this man into a mutant!
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Training Methodology:
Myofibril hypertrophy and Sarcoplasmic hypertrophy.
WEEK 1
Set Rep Range Weight
Set 1 5 reps 60% of W1RM
Set 2 5 reps 65% of W1RM
Set 3 5 reps 75% of W1RM
Set 4 5 reps 75% of W1RM
DAY 1
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
DAY 2
Barbell Back Squat
4 sets of 5 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute
DAY 3
Weighted Pull-Ups
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
DAY 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs Triceps
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
DAY 5
Deadlift
4 sets of 5 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 2
Set Rep Range Weight
Set 1 4 reps 65% of W1RM
Set 2 4 reps 75% of W1RM
Set 3 4 reps 85% of W1RM
Set 4 4 reps 85% of W1RM
DAY 1
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
DAY 2
Barbell Back Squat
4 sets of 4 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
DAY 3
Weighted Pull-Ups
4 sets of 4 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
DAY 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
DAY 5
Deadlift
4 sets of 4 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 3
Set Rep Range Weight
Set 1 3 reps 70% of W1RM
Set 2 3 reps 80% of W1RM
Set 3 3 reps 90% of W1RM
Set 4 3 reps 90% of W1RM
DAY 1
Barbell Bench Press
4 sets of 3 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise Lateral RaiseLateral Raise
8 reps
Front Raise Front RaiseFront Raise
8 reps
Rear Flyes Rear FlyesRear Flyes
8 reps
Overhead Press Overhead PressOverhead Press
8 reps, rest 60 seconds
Day 2
Barbell Back Squat
4 sets of 3 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
Day 3
Weighted Pull-Ups
4 sets of 3 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
Day 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
Day 5
Deadlift
4 sets of 3 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 4
Set Rep Range Weight
Set 1 10 reps 40% of W1RM
Set 2 10 reps 50% of W1RM
Set 3 10 reps 60% of W1RM
Set 4 10 reps 60% of W1RM
Day 1
Barbell Bench Press
4 sets of 10 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
Day 2
Barbell Back Squat
4 sets of 10 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
Day 3
Weighted Pull-Ups
4 sets of 10 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
Day 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
Day 5
Deadlift
4 sets of 10 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
source:http://www.bodybuilding.com/fun/mutant-strength-hugh-jackmans-wolverine-workout-plan.html
Training Methodology:
Myofibril hypertrophy and Sarcoplasmic hypertrophy.
WEEK 1
Set Rep Range Weight
Set 1 5 reps 60% of W1RM
Set 2 5 reps 65% of W1RM
Set 3 5 reps 75% of W1RM
Set 4 5 reps 75% of W1RM
DAY 1
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
DAY 2
Barbell Back Squat
4 sets of 5 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute
DAY 3
Weighted Pull-Ups
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
DAY 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs Triceps
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
DAY 5
Deadlift
4 sets of 5 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 2
Set Rep Range Weight
Set 1 4 reps 65% of W1RM
Set 2 4 reps 75% of W1RM
Set 3 4 reps 85% of W1RM
Set 4 4 reps 85% of W1RM
DAY 1
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
DAY 2
Barbell Back Squat
4 sets of 4 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
DAY 3
Weighted Pull-Ups
4 sets of 4 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
DAY 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
DAY 5
Deadlift
4 sets of 4 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 3
Set Rep Range Weight
Set 1 3 reps 70% of W1RM
Set 2 3 reps 80% of W1RM
Set 3 3 reps 90% of W1RM
Set 4 3 reps 90% of W1RM
DAY 1
Barbell Bench Press
4 sets of 3 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise Lateral RaiseLateral Raise
8 reps
Front Raise Front RaiseFront Raise
8 reps
Rear Flyes Rear FlyesRear Flyes
8 reps
Overhead Press Overhead PressOverhead Press
8 reps, rest 60 seconds
Day 2
Barbell Back Squat
4 sets of 3 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
Day 3
Weighted Pull-Ups
4 sets of 3 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
Day 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
Day 5
Deadlift
4 sets of 3 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
WEEK 4
Set Rep Range Weight
Set 1 10 reps 40% of W1RM
Set 2 10 reps 50% of W1RM
Set 3 10 reps 60% of W1RM
Set 4 10 reps 60% of W1RM
Day 1
Barbell Bench Press
4 sets of 10 reps, 2.5 minutes rest
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
SUPERSET
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
SHOULDER CIRCUIT: 4 ROUNDS
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
Day 2
Barbell Back Squat
4 sets of 10 reps, 2.5 minutes rest
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
SUPERSET
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest
Day 3
Weighted Pull-Ups
4 sets of 10 reps, 2.5 minutes rest
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
BICEPS CIRCUIT: 4 ROUNDS
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds
Day 4
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest
Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
"Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench."
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest
TRICEPS CIRCUIT: 4 ROUNDS
Triceps Push-Downs
8 reps
Triceps Dips
8 reps
Narrow Push-Ups
8 reps, rest 60 seconds
Day 5
Deadlift
4 sets of 10 reps, 2.5 minutes rest
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest
source:http://www.bodybuilding.com/fun/mutant-strength-hugh-jackmans-wolverine-workout-plan.html
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