Hugh Jackman took his strength and physique to new heights at an age when most men are slowing down. This routine features 5 days a week in the gym and is focused on 4 main lifts, Squat, Bench Press, Deadlift and Weighted Pullups. All other excersises is focused on either hypertrophy or conditioning.

Week 1

Lift Sets Reps Weight Rest
Bench Press 1 5
02:30
1 5
02:30
2 5
02:30
Dumbbell Shoulder Press 4 10
01:00
Behind-The-Neck Press 4 10
01:00
Cuban Press 3 10
00:30
Superset
Triceps Dips 3 10
00:15
Triceps Push-Downs 3 12
01:00
Shoulder Circuit: 4 Rounds
Lateral Raises 8
Front Raises 8
Rear Flyes 8
Shoulder Press 8
01:00
Lift Sets Reps Weight Rest
Squat 1 5
02:30
1 5
02:30
2 5
02:30
Front Squat 4 10
01:00
Single-Leg Press 4 10
01:00
Superset
Calf Raises 4 12
01:00
Hanging Leg Raises 4 12
01:00
Ab Wheel Roll-Outs 4 10
01:00
Lift Sets Reps Weight Rest
Weighted Pull-Up 1 5
02:30
1 5
02:30
2 5
02:30
Dumbbell Single-Arm Rows 4 12
01:00
Inverted Bodyweight Rows 4 10
01:00
Incline Dumbbell Curls 4 10
01:00
Biceps Curcuit: 4 Rounds
Zottman Curls 8
Cross-Body Curls 8
Pronated Curls 8
01:00
Lift Sets Reps Weight Rest
Incline Dumbbell Bench Press 4 6+6
02:30
Incline-Drop Dumbbell Bench Press 4 6+6+6
01:00
High-to-Low Cable Flyes 4 10
01:00
Narrow-Grip Bench Press 4 10
01:00
Triceps Curcuit: 4 Rounds
Triceps Push-Downs 8
Triceps Dips 8
Narrow Push-Ups 8
01:00
Lift Sets Reps Weight Rest
Deadlift 1 5
02:30
1 5
02:30
2 5
02:30
Romanian Deadlift 4 10
01:00
Zercher Squat 4 12
01:00
Weighted Incline Sit-Ups 4 10
01:00
Landmine Squat 4 20
01:00

Week 2

Lift Sets Reps Weight Rest
Bench Press 1 4
02:30
1 4
02:30
2 4
02:30
Dumbbell Shoulder Press 4 10
01:00
Behind-The-Neck Press 4 10
01:00
Cuban Press 3 10
00:30
Superset
Triceps Dips 3 10
00:15
Triceps Push-Downs 3 12
01:00
Shoulder Circuit: 4 Rounds
Lateral Raises 8
Front Raises 8
Rear Flyes 8
Shoulder Press 8
01:00
Lift Sets Reps Weight Rest
Squat 1 4
02:30
1 4
02:30
2 4
02:30
Front Squat 4 10
01:00
Single-Leg Press 4 10
01:00
Superset
Calf Raises 4 12
01:00
Hanging Leg Raises 4 12
01:00
Ab Wheel Roll-Outs 4 10
01:00
Lift Sets Reps Weight Rest
Weighted Pull-Up 1 4
02:30
1 4
02:30
2 4
02:30
Dumbbell Single-Arm Rows 4 12
01:00
Inverted Bodyweight Rows 4 10
01:00
Incline Dumbbell Curls 4 10
01:00
Biceps Curcuit: 4 Rounds
Zottman Curls 8
Cross-Body Curls 8
Pronated Curls 8
01:00
Lift Sets Reps Weight Rest
Incline Dumbbell Bench Press 4 6+6
02:30
Incline-Drop Dumbbell Bench Press 4 6+6+6
01:00
High-to-Low Cable Flyes 4 10
01:00
Narrow-Grip Bench Press 4 10
01:00
Triceps Curcuit: 4 Rounds
Triceps Push-Downs 8
Triceps Dips 8
Narrow Push-Ups 8
01:00
Lift Sets Reps Weight Rest
Deadlift 1 4
02:30
1 4
02:30
2 4
02:30
Romanian Deadlift 4 10
01:00
Zercher Squat 4 12
01:00
Weighted Incline Sit-Ups 4 10
01:00
Landmine Squat 4 20
01:00

Week 3

Lift Sets Reps Weight Rest
Bench Press 1 3
02:30
1 3
02:30
2 3
02:30
Dumbbell Shoulder Press 4 10
01:00
Behind-The-Neck Press 4 10
01:00
Cuban Press 3 10
00:30
Superset
Triceps Dips 3 10
00:15
Triceps Push-Downs 3 12
01:00
Shoulder Circuit: 4 Rounds
Lateral Raises 8
Front Raises 8
Rear Flyes 8
Shoulder Press 8
01:00
Lift Sets Reps Weight Rest
Squat 1 3
02:30
1 3
02:30
2 3
02:30
Front Squat 4 10
01:00
Single-Leg Press 4 10
01:00
Superset
Calf Raises 4 12
01:00
Hanging Leg Raises 4 12
01:00
Ab Wheel Roll-Outs 4 10
01:00
Lift Sets Reps Weight Rest
Weighted Pull-Up 1 3
02:30
1 3
02:30
2 3
02:30
Dumbbell Single-Arm Rows 4 12
01:00
Inverted Bodyweight Rows 4 10
01:00
Incline Dumbbell Curls 4 10
01:00
Biceps Curcuit: 4 Rounds
Zottman Curls 8
Cross-Body Curls 8
Pronated Curls 8
01:00
Lift Sets Reps Weight Rest
Incline Dumbbell Bench Press 4 6+6
02:30
Incline-Drop Dumbbell Bench Press 4 6+6+6
01:00
High-to-Low Cable Flyes 4 10
01:00
Narrow-Grip Bench Press 4 10
01:00
Triceps Curcuit: 4 Rounds
Triceps Push-Downs 8
Triceps Dips 8
Narrow Push-Ups 8
01:00
Lift Sets Reps Weight Rest
Deadlift 1 3
02:30
1 3
02:30
2 3
02:30
Romanian Deadlift 4 10
01:00
Zercher Squat 4 12
01:00
Weighted Incline Sit-Ups 4 10
01:00
Landmine Squat 4 20
01:00

Week 4

Lift Sets Reps Weight Rest
Bench Press 1 10
02:30
1 10
02:30
2 10
02:30
Dumbbell Shoulder Press 4 10
01:00
Behind-The-Neck Press 4 10
01:00
Cuban Press 3 10
00:30
Superset
Triceps Dips 3 10
00:15
Triceps Push-Downs 3 12
01:00
Shoulder Circuit: 4 Rounds
Lateral Raises 8
Front Raises 8
Rear Flyes 8
Shoulder Press 8
01:00
Lift Sets Reps Weight Rest
Squat 1 10
02:30
1 10
02:30
2 10
02:30
Front Squat 4 10
01:00
Single-Leg Press 4 10
01:00
Superset
Calf Raises 4 12
01:00
Hanging Leg Raises 4 12
01:00
Ab Wheel Roll-Outs 4 10
01:00
Lift Sets Reps Weight Rest
Weighted Pull-Up 1 10
02:30
1 10
02:30
2 10
02:30
Dumbbell Single-Arm Rows 4 12
01:00
Inverted Bodyweight Rows 4 10
01:00
Incline Dumbbell Curls 4 10
01:00
Biceps Curcuit: 4 Rounds
Zottman Curls 8
Cross-Body Curls 8
Pronated Curls 8
01:00
Lift Sets Reps Weight Rest
Incline Dumbbell Bench Press 4 6+6
02:30
Incline-Drop Dumbbell Bench Press 4 6+6+6
01:00
High-to-Low Cable Flyes 4 10
01:00
Narrow-Grip Bench Press 4 10
01:00
Triceps Curcuit: 4 Rounds
Triceps Push-Downs 8
Triceps Dips 8
Narrow Push-Ups 8
01:00
Lift Sets Reps Weight Rest
Deadlift 1 10
02:30
1 10
02:30
2 10
02:30
Romanian Deadlift 4 10
01:00
Zercher Squat 4 12
01:00
Weighted Incline Sit-Ups 4 10
01:00
Landmine Squat 4 20
01:00