With the release of the film “Wolverine”, a lot of guys are wanting to know the Hugh Jackman workout.  It is only natural to want to know how Hugh prepared for the role of Wolverine. So, I’ve surfed the web to find you the information you are looking for.

(And I’ve even added my recommendations at the end).

One thing to keep in mind… Jackman was already in great shape before preparing for this role.  So, you are not going to see such a huge transformation as you did when I talked about Aamir Khan. If you missed the post post where I talked about Aamir Khan, check it out here:  Aamir Khan’s Workout Program: What You Can Learn

Here is a little from Hugh Jackman’s friend and trainer, Michael Ryan:

————————————————————————————————— 

So, is Hugh naturally muscular and therefore not a good representation of your average man?

Not at all! I’ve worked with him for over 20 years and when we first met he was skinny. In fact, he had chicken legs! He has built his body gradually over the years. He’s 39 now and looking better than ever.

Hugh’s very well-stacked for his title role in Wolverine. Did you put him through hours of gruelling training a day?

The routine was intense but it was for 1.5 hours for six days a week. It wasn’t a complicated regime at all and something anyone can do. It was based on four or five lifting sessions and a cardiovascular session.

The key to our success with his body was variation. A lot of guys head for the gym day-in day-out and do the same thing every time and then wonder why their body stays the same. Make a point of working different muscles, building on the weight you can lift and getting your heart beating with a mix of running, swimming or cross-training.

You can read the full interview HERE

————————————————————————————————–

He achieved this with two phases of weight training. The first phase was to build muscle mass. This was done by lifting a weight in 3 seconds and returning to starting position in one second. The focus here is on more tension on the muscle forcing it to adapt and grow.

The second phase was on building pure strength. Lifting heavy weights was the secret there.

Each phase lasted 6 – 12 weeks and then was repeated. Workouts were 1 – 2 hours long 5 days a week. The last week of each phase was filled with pilates, yoga, running and stretching to focus on athletic movements for his character.

This was taken from this article.

Coach Lomax Comment: As you can see, the workout to turn into the Wolverine was NOT just about putting on muscle.  The goals were to build muscle, reduce fat and improve strength and athletic ability.  The point was to build a body that would make Jackman look realistic doing the physical feats of the role.  I think you can learn a lot from this because YOUR workout program should not just be about ONE goal… but ultimately achieving an strong, lean, athetic body that performs as good as it looks.

———————————————————————————————-

Lets take a look at some of the action Jackman was able to do as Wolverine thanks to his physical conditioning and workout:

——————————————————————————————–

Frankly, I didn’t come across much SPECIFIC workout information like exercises, set and reps and the such.  And frankly, I don’t think it would help you out too much if I did.

Why?

Because if you want to transform yourself into an imposing, muscular, athletic figure like Hugh Jackman as Wolverine, then you need to follow a complete workout program designed to meet your goals.  What worked for Hugh, just might not be the workout program YOU need.

Let me explain…

I’m assuming the goal is to build a muscular, lean, athletic body. This is NOT the inflated body type of bodybuilders!  You not only want to build a body that is manly and muscular… but that hints of strength and performance as well.  That is the difference in become a figure like Wolverine, or just another lumbering muscle head talking about their biceps.

The problem is, there are normally 2 DIFFERENT PATHS
to achieve this goal.

Path #1: The Hardgainer Who Is Already Lean And Needs To Build Muscle

These are the guys who are naturally skinny and lean and need to put on lots of athletic muscle to build that manly physique.  Obviously, a program designed for guys who put on muscle easily is not what is called for here.  If you find yourself in this group, my suggestion is to follow Jason Ferruggia’s Muscle Gaining Secrets workout.

Muscle Gaining Secrets is a workout program that not only builds lots of muscle (even if you have trouble building muscle), but it makes you stronger and more athletic at the same time. As we discussed above, putting on muscle alone does not turn you into a figure like the Wolverine.  The quality of the muscle matters… and this is where Jason delivers!

I liked this workout so much that I’ve chosen it the Best Muscle Building Workout and added a valuable bonus.  (Click the coupon below for more details)

Path #2: The Guy Who Puts On Muscle Quickly, But The Muscle Is Covered With Fat

These are the guys that hit the weights and the muscles grow noticeably.  Unfortunately, there is so much fat that the muscles are covered up and they don’t achieve the manly, Wolverine like body they want.  If you find yourself in this group, myu suggestion is to follow Alwyn Cosgrove and Mike Roussell’s Warp Speed Fat Loss.

Warp Speed Fat Loss combines resistance training, interval training and steady state aerobic training is a way that MAXIMIZES fat loss in as little as 28 days. This is not a long term lifestyle change you are making here… but an all out attack on fat for 28 days where you can lose up to 20 pounds.  And the best part is, you don’t put your hard earned muscle or fitness at risk while cutting the fat.

I liked the way Alwyn designed this workout and the fact that Mike Roussell tells you EXACTLY what to eat so much I’ve chose this as the Best Fat Loss Workout and added a different valuable bonus.  (Click coupon below for more details)

As an American, it is easy to get caught up focusing on celebrity workouts and diets.  But as most of you know, I live in Chile with my wife… so I have a little bit more of an international outlook.  So, I don’t want you to forget that there are a lot of different people in the world and we can learn a lot about fitness, health and building an attractive, athletic body by looking outside our own borders.

One such instance is Aamir Khan, a famous Bollywood actor.

Aamir Khan exploded on the workout scene when he had to bulk up for a role in the movie “Ghajini”.  He had to put on a LOT of muscle for this role… and worked his butt off to do so!  You can see in the photo the results of all his hard work.

Here is an excerpt from a website called HealthPuff.com.  You can read the full article here.

——————————————————————-“Mondays – chest and back, Tuesdays – arms, and Wednesdays – shoulders and legs was his workout schedule. Apart from this he was also doing half-hour to an hour cardio and abs everyday. As for abs I read he used to do 1,000 crunches everyday. Aamir Khan always managed to get eight hours of sleep. No matter what time he went to sleep, he did get eight hours of sleep every day which I think is really important because proper sleep gives enough rest to the muscles and helps in muscle growth and you will not get tired easily while workouts.

Aamir Khan credits his physique to diet as well. He had a balanced diet that included one-third fat, one-third carbs, one-third protein, and normal food like rotis, rice, sabzis, chicken and all cooked in 3 spoons of oil. Apart from this he used to have 16 egg whites, fruits, and four lts. of water every day. There was no sugar, no potatoes, no bananas, no red meat, no egg yolks and no fried stuff.

So building good physique revolves around Exercise, Sleep and Diet. All these 3 are inter-related. If you don’t sleep well you will not have enough strength for exercise and if you eat junk food without having healthy diet you develop fat in your body. So the right combination of all the 3 is important.”

———————————————————————-

Aamir Khan’s Body Transformation Video

Here is a video that shows AAmir Khan’s amazing body transformation, that took about a year.  (Most of the video is in English).

Here are some things I want you to keep in mind…

1) This amazing transformation did not happen over night. It took about a YEAR of training, diet and lifestyle changes for Aamir to build this muscular, lean body.  Lots of hard work and dedication works every time!

2) Aamir used a mixture of bodyweight AND weight training during his workouts. This is important, because a lot of people neglect bodyweight exercises and think the only way to put on muscle is with weight lifting.  A mixture of both bodyweight exercises and weight lifting not only builds a mucular, lean body… but is more athletic and performs better both inside and outside the gym.

3) Diet and nutrition played just as much a role in getting the body he wanted than the workout. No matter how good your workout program is, it cannot overcome a poor diet.  So, if you want to put on muscle and cut fat… you need to pay attention to your diet and strike a balance between getting the nutrients you need to perform the workouts and build muscle, and not having a surplus of calories that turn into fat.

4) Aamir made lifestyle changes as well… like getting a lot of sleep and drinking a lot of water.

I have always said that the way to get the high-performance, attractive body you want is what I call the “Fitness Trilogy”.  Basically, you need to find the balance between your physical training, diet and lifestyle.  All three must be aligned if you want to be successful in reaching your fitness, fat loss and physique building goals.

Here is a plan to put on pounds of useful muscle, and burn pounds of unwanted fat…

The Workout: Use Jason Ferruggia’s workout, Muscle Gaining Secrets.  In my opinion, this is the best muscle building workout for a variety of reasons.  But in a nutshell, I recommend this muscle building workout because it is NOT a bodybuilding workout. You not only put on muscle, but you put on USEFUL muscle that makes you bigger, stronger and a better athlete. These workouts have been tested and proven effective in the real world with both skinny guys wanting to get big as well as athletes wanting to improve their strength and athletic skills.

Read my full Review Of Muscle Gaining Secrets and find out why I picked this as the best muscle building workout.  (You’ll also see that I’ve included an incredible BONUS for this workout that you do NOT want to miss!)

The Diet: Just as I don’t recommend bodybuilding workouts for building muscle because they are ONLY focused on making muscles bigger (I would rather the bigger muscles be USEFUL outside the gym as well), I don’t recommend diets just to lose fat.  For the purposes of having a body transformation like Aamir Khan’s, you need a nutrition plan that provides proper nutrition for performance, health and fat loss. A reduced calorie diet that has the only goal of reducing fat is not going to give you the nutrients you need to build muscle or have the energy to get through the Muscle Gaining Secrets workouts.  So, for this workout plan I recommend you use Precision Nutrition.

The Lifestyle: This is easy.  Don’t do anything when not training or eating that goes against what you are trying to achieve with your workout and nutrition plan. As yourself, “Will this help or hurt my training and nutrition objectives?” Do what helps, and avoid what hurts. Simple.  Obviously you are going to want to drink a lot of water and get a lot of rest.

I hope Aamir Khan’s transformation has inspired you to take ACTION and follow a plan!

To recap…

The Lifestyle: Don’t Do Anthing To Screw Up Your Training & Diet

When Daniel Craig walked out of the surf in Casino Royale, he became an instant fitness icon. And as every guys date squirmed in their seats beside them, the little voice in every mans head said, “You need to look like that!” And as a result, there has been much written on the Internet about it.

I’m not going to bore you regurgitating what has already been said. Here are some links to blog posts and articles that talk about Daniel Craig’s 007 Workout:

This Is The Daniel Craig Workout By Simon Waterson

The Film Bond Workout Versus The Real Bond Workout?

For me, I started to admire 007′s fitness in the first big action scene where he is chasing the bad guy up and down (and even through) a construction site. Because you see, true fitness is about your physical ability, NOT how you look! So, if you really care about fitness, you should strive to build Bond-Like physical abilities.

Here’s the good news…

When you improve the abilities that make up a high-level of fitness, you build the Bond-Like body of a hardened super spy!

Ok, before I discuss what my Unofficial 007 Workout would look like I want to answer a question many of you who have seen Casino Royale might be asking… “What’s all the jumping and running in the first big action scene?”

This is something called Parkour. And if you haven’t heard of it, the best way to understand what it is to SEE it in action. Here is a great video that explains Parkour:

-> The first 30 seconds are pretty boring, but then the ACTION really begins!

Pretty cool, right? (Please, don’t try this at home!)

The Unofficial 007 Workout

(Just to make something absolutely clear. I did not train Daniel Craig. And frankly, the only people who REALLY know how he trained for the role of James Bond is Daniel Craig himself and his trainer. This is just a fun exercise of what I think would be a great workout to get Bond-Like abilities and the great physique to go with them!)

Workout Characteristics:

Full Body Workout… none of this split routine stuff bodybuilders are fond of. The fact is, the body needs to be trained as one complete unit if it is to PERFORM as one complete unit. And make no mistake about it, to be a hardened super spy is going to take full body strength, power, coordination and endurance!

Compound Movements… none of these “isolated” movements like biceps curls many people favor. Compound movements work MANY muscles at the same time. (Not only is this a great way to train the body, but it also burns off a ton of fat!)

Combination of Weighted Exercise and Bodyweight Exercise… not gym machines. Bond needs to be ready for anything. This means BOTH being able to move his own body around AND moving weighted objects around. (I highly doubt the villain is going to strap Bond into a gym machine and tell him he has to perform 3 sets of 10 reps… or else!)

Workout at least 5 days a week. Yes, I know… you’ve been told to work out 3 days a week with at least one day rest in between. This comes again from the bodybuilding community that focuses ONLY on maximizing muscle size. But you are not building an inflated bodybuilders body. You ARE building a hard as nails, high-output body of an elite super spy!

Ok, here’s the workout…

Workout A and B.  Do A-B-A the first week and B-A-B the second.  In between workout days, do the Calisthenics/ABS Rounds… so you’ll end up doing some kind of workout 5 times a week.  For the weighted exercises, use the heaviest weight that allows you to complete the reps and sets.  4 weeks.

Workout A

Block 1

Do 3 sets of 5 reps for each exercise back to back.  Rest 90 seconds and repeat a total of 3 times.  (So it looks like this: 5 reps of Deadlift, 5 Reps of Bench Press, rest 90 seconds… and then repeat 2 more times)

A) Barbell Deadlift

B) Barbell Bench Press

Rest 90 seconds and go to…

Block 2

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Barbell Romanian Deadlift + Curl + Press Combo (5 reps)

B) Burpees (10 reps)

Rest 90 seconds and go to…

Block 3

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Dumbbell Snatch (5 reps each arm)

B) Alternating T Push Ups (5 reps each side)

Workout B

Block 1

Do 3 sets of 5 reps for each exercise back to back.  Rest 90 seconds and repeat a total of 3 times.  (So it looks like this: 5 reps of Squat, 5 Reps of Bent Over Row, rest 90 seconds… and then repeat 2 more times)

A) Barbell Front Squat

B) Barbell Bent Over Row

Rest 90 seconds and go to…

Block 2

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.  (Lighten up on the weights here!)

A) Barbell Deadlift + Hang Clean + Press Combo (5 reps)

B) Dumbbell Swing (20 reps)

Rest 90 seconds and go to…

Block 3

Do 10 minutes of Exercise A and Exercise B back to back.  Try to do as many full sets as possible in 10 minutes, only resting as needed.

A) Pull Up or Chin Up (5 reps)

B) Dips (5 reps)

Calisthenics/ABS Rounds

(These are done on the days between the workout days)

Pick 3 calisthenics exercises and 3 abs exercises.  Do 10 reps of each exercise in a circuit for the time period below.  Rest only as needed.

Workout 1 – 5 minutes

Workout 2 – 6 minutes

Workout 3 – 7 minutes

Workout 4 – 8 minutes

Workout 5 – 9 minutes

Workout 6 – 10 minutes

Workout 7 – 11 minutes

Workout 8 – 12 minutes

Do that workout for a month and I’m sure you are going to be a lot stronger, bigger and leaner than when you started… and ready to take on any bad guy that gets in your way!

While the above workout is good to get you started, if you want to see massive muscle growth you’re going to have to follow a PLAN.

Click Here To See The Best Muscle Building Workout