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
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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. |
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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
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