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Get Jacked 'X-Men' Style Like Hugh Jackman

The Wolverine physique displayed in the movie franchise is iconic. The program to get it is simple.

Day 3

1. WEIGHTED PULLUP - Sets: 4, Reps: See Table, Rest: 150 sec.

Attach a weighted belt around your waist and hang from a pullup bar. Pull yourself up until your chin is over the bar. The loads the table on page 114 call for pertain to the extra weight you’re adding around your waist. If you can’t perform the number of pre- scribed reps with added weight, just use your body weight.

2. ONE-ARM DUMBBELL ROW - Sets: 4 Reps: 12, Rest: 60 sec.

Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench for support. Draw your shoulder back and row the weight to your ribs.

3. INVERTED ROW - Sets: 4, Reps: 10, Rest: 60 sec.

Set up a barbell on the supports of a power rack (or use a Smith machine) so it’s about waist height. Grasp the bar at shoulder width and walk your legs forward until you’re hanging from the bar with arms extended—it should look like the top of a bench press. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.

4. INCLINE DUMBBELL CURL - Sets: 4, Reps: 10, Rest: 60 sec.

Set an adjustable bench to a 45- to 60-degree angle and sit back on it with dumbbells. Keeping your upper arms at your sides, curl.

5. BICEPS CIRCUIT - Sets: 4, Reps: 8, Rest: 60 sec.

Hold a light dumbbell in each hand and perform a curl. Turn your palms over at the top and lower the weights with control using that reverse grip (Zottman curl). Do 8 reps. Now turn your palms to face your thighs and curl one arm at a time across your body, so your hand ends up near your opposite shoulder. Complete 8 reps on each arm. Finish with 8 reverse curls, palms facing down. Do not rest until all exercises in the circuit are completed.

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