COSFLEX - Fandom fitness programs and clothing for cosplayers
  • HQ
    • About
    • Contact
    • Blog
    • Trainers
  • Workouts
    • Log In
    • Workouts
    • My Account >
      • Welcome
      • Protocols
      • Program Questionnaire
      • Check In
      • Macro Calculator
    • Premium Workout Programs >
      • Incredible Bulk >
        • Incredible Bulk Workout
      • Fairest of them All >
        • Fairest of them All Workout
      • Shredder >
        • Shredder Workout
      • Super Swoldier
      • Video Game Vixen >
        • Video Game Vixen Workout
      • Vigilante >
        • Vigilante Workout
    • Custom Fitness Program and Online Coaching
    • Official Movie Workouts >
      • Official 300 Workout
      • Official Captain America Workout
      • Official Drax the Destroyer Workout
      • Official Erik Killmonger Workout
      • Official Gamora Workout
      • Official Hercules Workout
      • Official Man of Steel Workout
      • Official Star Lord Workout
      • Official Thor Workout
      • Official Thor: the Dark World Workout
      • Official Thor: Ragnarok
      • Official Wolverine Workout >
        • official-wolverine-workout-week-1
        • official-wolverine-workout-week-2
        • official-wolverine-workout-week-3
        • official-wolverine-workout-week-4
      • Official Wonder Woman Workout
    • Community >
      • Submissions
  • Marketplace
    • Apparel >
      • Mens
      • Womens
    • Tattoos >
      • Aquaman Tattoos
      • Harley Quinn Tattoos
      • Joker Tattoos Front
      • Joker Tattoos Back
      • Joker Dragon Tattoo
      • Supernatural Tattoos

The Wolverine
​official Workout

As published on Bodybuilding.com.
OVERVIEW
WEEK 1
WEEK 2
WEEK 3
WEEK 4

OverView

Official Wolverine Workout
In order to transform into the iconic berserker, a 44-year-old Hugh Jackman used this program to bulk up, shred down, and wholly embody the animal that is The Wolverine.  

The basics
​
4 week program
Based on % of 1RM
main lifts:
 |Barbell Bench press
 |Back Squat
 |Weighted PullUP
​ |Deadlift

This program utilizes a combination of compound exercises and isolation exercises of low and high repetition ranges, respectively, to increase strength and achieve muscle growth known as hypertrophy.  By using a progressive overload, a continually growing load will demand a continuous level of adaptation on the body.  

Like most of COSFLEX's programs, the intensity of this program is based on the individuals 1 repetition maximum, or the most weight someone can lift in a specific exercise at least one time.  

Once the first block of four weeks is complete, the program can be adapted to new strength levels by retesting your 1 rep max lifts and detailing the percentages to your new weights.  You can also add 5-10% to previous 1RM. 
The Wolverine Diet
Here is a sample of what Jackman ate during this program.  His trainer notes that his caloric intake was constantly tracked and that Jackman cycled his carbs-high on lifting days, low on rest days. 

Meal 1: Eggs, Oatmeal

​Meal 2: Steak, Sweet Potatoes, Broccoli

Meal 3: Chicken, Brown Rice, Spinach

Meal 4: Fish, Avocado, Broccoli


​
Supplement Recommendations
During this program, Jackman used the following supplements:

Preworkout: Animal Pump

Creatine: Used during bulk, reduced and removed Creatine during cut.

BCAAs: Animal Nitro, 5-10g
​
Universal L-carnitine: used during cut

Program Structure
Week 1
4 sets
5 Reps
Up to 75% 1RM
Week 2
4 sets
4 Reps
Up to 85% 1RM
Week 3
4 sets
3 Reps
Up to 90% 1RM
Week 4
4 sets
10 reps
up to 60% 1RM
Reference: http://www.bodybuilding.com/fun/mutant-strength-hugh-jackmans-wolverine-workout-plan.html
Meet the Trainers
About
Contact
Legal Disclaimer
​
Privacy Policy
Terms of Use
© COPYRIGHT 2017. ALL RIGHTS RESERVED.
  • HQ
    • About
    • Contact
    • Blog
    • Trainers
  • Workouts
    • Log In
    • Workouts
    • My Account >
      • Welcome
      • Protocols
      • Program Questionnaire
      • Check In
      • Macro Calculator
    • Premium Workout Programs >
      • Incredible Bulk >
        • Incredible Bulk Workout
      • Fairest of them All >
        • Fairest of them All Workout
      • Shredder >
        • Shredder Workout
      • Super Swoldier
      • Video Game Vixen >
        • Video Game Vixen Workout
      • Vigilante >
        • Vigilante Workout
    • Custom Fitness Program and Online Coaching
    • Official Movie Workouts >
      • Official 300 Workout
      • Official Captain America Workout
      • Official Drax the Destroyer Workout
      • Official Erik Killmonger Workout
      • Official Gamora Workout
      • Official Hercules Workout
      • Official Man of Steel Workout
      • Official Star Lord Workout
      • Official Thor Workout
      • Official Thor: the Dark World Workout
      • Official Thor: Ragnarok
      • Official Wolverine Workout >
        • official-wolverine-workout-week-1
        • official-wolverine-workout-week-2
        • official-wolverine-workout-week-3
        • official-wolverine-workout-week-4
      • Official Wonder Woman Workout
    • Community >
      • Submissions
  • Marketplace
    • Apparel >
      • Mens
      • Womens
    • Tattoos >
      • Aquaman Tattoos
      • Harley Quinn Tattoos
      • Joker Tattoos Front
      • Joker Tattoos Back
      • Joker Dragon Tattoo
      • Supernatural Tattoos