The Wolverine Workout

Squat

Bench Press

Deadlift

Weighted Pull-Up

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

Day 1

Lift	Sets	Reps	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

Day 2

Lift	Sets	Reps	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

Day 3

Lift	Sets	Reps	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

Day 4

Lift	Sets	Reps	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

Day 5

Lift	Sets	Reps	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

Day 1

Lift	Sets	Reps	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

Day 2

Lift	Sets	Reps	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

Day 3

Lift	Sets	Reps	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

Day 4

Lift	Sets	Reps	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

Day 5

Lift	Sets	Reps	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

Day 1

Lift	Sets	Reps	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

Day 2

Lift	Sets	Reps	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

Day 3

Lift	Sets	Reps	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

Day 4

Lift	Sets	Reps	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

Day 5

Lift	Sets	Reps	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

Day 1

Lift	Sets	Reps	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

Day 2

Lift	Sets	Reps	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

Day 3

Lift	Sets	Reps	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

Day 4

Lift	Sets	Reps	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

Day 5

Lift	Sets	Reps	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