Editors Note: This is a contribution from Sergeant Michael Volkin, best-selling author of military books and inventor of Strength Stack 52 bodyweight fitness cards.
So you want to know how Hugh Jackman got so ripped for his movie Wolverine? Well, you have two options, you can hire his extremely expensive fitness trainer Mike Ryan or you can build your own workout program based on advice from Mr. Ryan. If you are interested in the latter, read on.
Mr. Ryan really got Hugh cut for this movie. The keyword here is cut. To look really great with your shirt off, adding muscle mass is only half the battle, in fact, less than half if you ask the ladies. An impressive looking body starts with well defined muscles, so follow this workout program to get some impressive muscle definition.
Ripped looking muscles start with workouts with compound movements that have high reps and good form. Forget about trying to lift as much weight as you can in 6 reps. For each set listed below, you should lift to failure with 15 reps without jeopardising form. You are going to perform compound exercises, which are movements that require more than one joint and more than one muscle group. If you don’t know how to perform an exercise properly, simply search for it online or go to a reputable website and watch a video of the exercise being performed.
Warning: this workout program is not easy; please use a spotter to ensure you can perform each exercise to failure.
Day 1– Chest and Triceps
10 minutes of cardio
CHEST
3 sets of 15 – Incline cable flyes, draw and perform 2 Strength Stack 52 cards after each set
3 sets of 15 – Flat barbell bench press, draw and perform 2 cards after each set
3 sets of 15 –Decline dumbbell bench press, draw and perform 2 cards after each set
TRICEPS
3 sets of 15 – Close grip flat barbell bench press, draw and perform 2 Expansion Pack cards after each set
3 sets of 15 – Dips, draw and perform 2 cards after each set
3 sets of 15 – Skull crushers, draw and perform 2 cards after each set
End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.
Day 2 – Legs (yes guys, legs, don’t skip them or you’ll look like an orange on a toothpick)
10 minutes of cardio
LEGS
3 sets of 15 – Barbell Squats, draw and perform 2 Strength Stack 52 cards after each set
3 sets of 15 – Leg Press, draw and perform 2 cards after each set
3 sets of 15 – Hack squats, draw and perform 2 cards after each set
End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.
Day 3 – Rest
Day 4 – Back and Biceps
10 minutes of cardio
BACK
3 sets of 15 – Wide grip pullup, draw and perform 2 Strength Stack 52 cards after each set
3 sets of 15 – Bent over barbell rows, draw and perform 2 cards after each set
3 sets of 15 – Chin Ups, draw and perform 2 cards after each set
BICEPS
3 sets of 15 – Hammer curls, draw and perform 2 Expansion Pack cards after each set
3 sets of 15 – Standing barbell curls, draw and perform 2 cards after each set
3 sets of 15 – Close grip chin ups, draw and perform 2 cards after each set
End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.
Day 5 – Shoulders & Traps
10 minutes of cardio
SHOULDERS
3 sets of 15 – Dumbbell military press, draw and perform 2 Strength Stack 52 cards after each set
3 sets of 15 –Barbell upright rows, draw and perform 2 cards after each set
3 sets of 15 –Seated Arnold press, draw and perform 2 cards after each set
TRAPS
3 sets of 15 –Shrugs, draw and perform 2 Expansion Pack cards after each set
End with 15 minutes of cardio and 5 minutes of consecutive ab exercises in 30 second increments.
Day 6 – Rest
Day 7 – Perform one hour of cardio
You can perform this workout program 4-6 weeks in a row until your body adapts. Then, you will need to change routines. Each week you complete these exercises, use more weight than you previously did.
Also, eating properly is extremely important. The meal plan Hugh Jackman did in conjunction with his workout goes beyond the scope of this article, but you can check out his meal plan here.
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