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Hugh Jackman Body Transformation on Natural Foods at an age of 44

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Hugh Jackman Body Transformation


 

hugh jackman transformation

 

 

Hugh Jackman transforms his strength and physique at a completely new level at an age when most men give up on their health & physique.

He is a 6’1 & 175 lbs individual, for him to reach near up to 200 lbs with a clean bulking at an age of 44 is not an easy task.

Only a strict diet & an intense workout routine with a strong desire, dedication, passion & determination is only a way to achieve this transformation.

This transformation has become an inspiration for many of the individuals whether they like Hugh or not, but this kind of a transformation is really worth appreciating by all the fitness lovers.

I have shared a workout routine, diet & nutrition, with a supplementation of Hugh during his training sessions with the help of my own research about his life.

The most interesting part of this transformation is this that most of his diet is based on nutrition from natural foods, with a little bit of support from supplements which is recommended only when you are following a strict diet plan.

Read about his  4-week program that made this Man into a Beast at an age of 44, which is incredible.

 

4 Weeks Workout Routine of Wolverine


WEEK 1 ( 5 Reps each )

1)  Set 1 – 60 % of 1 Rep Max.
2) Set 2 – 65 % of 1 Rep Max.
3) Set 3 – 75 % of 1 Rep Max.
4) Set 4 – 75 % of 1 Rep Max.
WEEK 2 ( 4 Reps each )

1)  Set 1 – 65 % of 1 Rep Max.
2) Set 2 – 75 % of 1 Rep Max.
3) Set 3 – 85 % of 1 Rep Max.
4) Set 4 – 85 % of 1 Rep Max.
WEEK 3 ( 3 Reps each )

1)  Set 1 – 70 % of 1 Rep Max.
2) Set 2 – 80 % of 1 Rep Max.
3) Set 3 – 90 % of 1 Rep Max.
4) Set 4 – 90 % of 1 Rep Max.
WEEK 4 ( 10 Reps each )

1)  Set 1 – 40 % of 1 Rep Max.
2) Set 2 – 50 % of 1 Rep Max.
3) Set 3 – 60 % of 1 Rep Max.
4) Set 4 – 60 % of 1 Rep Max.

EXERCISE 1 – BARBELL BENCH PRESS

barbell bench press

You’ll need Barbell, 

4sets
5,4,3,10reps
no rest

EXERCISE 2 – DUMBBELL SHOULDER PRESS

shoulder press

You’ll need: Dumbbells

4sets
10reps
no rest

EXERCISE 3 – BEHIND-THE-NECK SHOULDER PRESS

 

behind the neck shoulder press
4sets
10reps
no rest

EXERCISE 4 – CUBAN PRESS

 

Cuban-press

4sets
10reps
no rest

EXERCISE 5 – BODY WEIGHT DIP

 

bodyweight dip

You’ll need: Dip Station

4sets
10reps
no rest

EXERCISE 6 – DUMBBELL LATERAL RAISE

 

Dumbbell-lateral-raises

You’ll need: Dumbbells

4sets
12reps
no rest

EXERCISE 7 – DUMBBELL FRONT RAISE

 

Dumbbell-front-raises

You’ll need: Dumbbells

3sets
8reps
no rest

EXERCISE 8 – REAR-DELT FLYE

 

3sets
8reps
no rest

EXERCISE 9 – OVERHEAD PRESS

 

 

over head press
3sets
8reps
rest – 60 seconds

DAY 2

EXERCISE 1 – BACK SQUAT

 

back squats

You’ll need: Barbell, Squat, rack

4sets
5,4,3,10reps
no rest

EXERCISE 2 – BARBELL FRONT SQUAT

 

Front-squat

You’ll need: Barbell, Squat Rack

4sets
10reps
no rest

EXERCISE 3 – 45-DEGREE SINGLE-LEG PRESS

 

 

45 degree Leg-raises

4sets
10reps
no rest
Perform 4 sets per leg.

EXERCISE 4 – STANDING CALF RAISE

 

 

Standing-calf-raises

You’ll need: Box

4sets
12reps
no rest

EXERCISE 5 – HANGING LEG RAISE

 

 

hanging leg raise

 

You’ll need: Pullup Bar

4sets
12reps
no rest

EXERCISE 6 – AB WHEEL ROLLOUT

 

 

ab wheel roll out

4sets
10reps
no rest

DAY 3

EXERCISE 1 – WEIGHTED PULLUP

 

 

weighted pull up

You’ll need: Dip Belt, Pullup Bar, Weight Plates

4sets
5,4,3,10reps
no rest

EXERCISE 2 – SINGLE-ARM DUMBBELL ROW

 

 

SINGLE-ARM DUMBBELL ROW

4sets
12reps
no rest

EXERCISE 3 – BODYWEIGHT ROW

 

 

Bodyweightrow
4sets
10reps
no rest

EXERCISE 4 – INCLINE DUMBBELL BICEPS CURL

 

 

 

INCLINE DUMBBELL BICEPS CURL

 

You’ll need: Bench, Dumbbells

4sets
10reps
no rest

EXERCISE 5 – ZOTTMAN CURL

 

Zottman-preacher-curl

4sets
8reps
no rest

EXERCISE 6 – CROSS-BODY DUMBBELL CURL

 

Cross-body-dumbbell curl

4sets
8reps
no rest

EXERCISE 7 – PRONATED-GRIP STRAIGHT BAR CURL

 

PRONATED-GRIP STRAIGHT BAR CURL

4sets
8reps
rest – 60 seconds

WEEK 4

EXERCISE 1 – WARRIOR FIT INCLINE DUMBBELL BENCH PRESS

 

 INCLINE DUMBBELL BENCH PRESS

You’ll need: Bench, Dumbbells

4sets
6+6reps
no rest
Use drop sets.

EXERCISE 2 – DUMBBELL BENCH PRESS

 

DUMBBELL BENCH PRESS

You’ll need: Bench, Dumbbells

3sets
6+6+6reps
no rest

EXERCISE 3 – CABLE FLYES

CABLE FLYES
4sets
10reps
no rest
Perform high to low.

EXERCISE 4 – CLOSE-GRIP BARBELL BENCH PRESS

 

CLOSE-GRIP BARBELL BENCH PRESS

 

 

 

 

You’ll need: Barbell, Bench

4sets
10reps
no rest

EXERCISE 5 – TRICEPS PRESSDOWN

 

 

TRICEPS PRESSDOWN

You’ll need: Adjustable Cable Machine, V-Handle Attachment

4sets
8reps
no rest

EXERCISE 6 – BODYWEIGHT DIP

 

BODYWEIGHT DIP

You’ll need: Dip Station

4sets
8reps
no rest

EXERCISE 7 – NARROW PUSHUP

 

NARROW PUSHUP
4sets
8reps
rest – 60 seconds

DAY 5

EXERCISE 1 – BARBELL DEADLIFT

 

BARBELL DEADLIFT

You’ll need: Barbell

4sets
5,4,3,10reps
no rest

EXERCISE 2 – ROMANIAN DEADLIFT

Romanian-deadlift

You’ll need: Barbell

4sets
10reps
no rest

EXERCISE 3 – ZERCHER SQUAT

 

 

back squats

 

You’ll need: Barbell, Power Rack

4sets
12reps
no rest

EXERCISE 4 – WEIGHTED SITUP

 

 

sit ups

 

 

You’ll need: Dumbbells

4sets
10reps
no rest
Perform on an incline.

EXERCISE 5 – BARBELL LANDMINE

 

barbell landmine

 

4sets
10reps
no rest

Alternate sides, 10 each side.

 

16:8 Intermittent Fasting – Wolverine Diet Plan


 

lean gains
Intermittent fasting helps a person to forget about food & focus on other tasks.
Hugh eats during 10 am and 6 pm, it means that after his early morning workout, he could focus on his shoot for a few hours before having his first meal.

He is 44 years old and to develop a muscular physique at that age is surprising.

In this case, he chose to utilize intermittent fasting for the growth hormone benefits.

However, you must be training in a fasted state, just like Hugh does in the early morning hours.

Less glycogen is burnt during fasted training with higher amounts of fat being burned off.

The body receives a larger anabolic spike with your post-workout meal following fasted training.

This means that your muscles may grow more quickly in a shorter period of time, but you’ll see better performance in the gym.

 

Nutrition on the Wolverine Diet


 

According to Hugh, his food was normally bland. “It’s chicken breast, but steamed and no salt, and steamed spinach.”

The chicken breast is usually steamed with no salt and steamed spinach.

In order to cut unnecessary fat while putting on pounds of muscle, nutritionist of Hugh put him on a high-calorie diet that was moderate in carbs and low in fat.

Remember one thing Hugh’s carbohydrates during meals came from vegetables. If you can imagine, that is a ton of veggies. Brown rice was also restricted every once in a while.

If you can imagine, that is a ton of veggies. Brown rice was also restricted every once in a while.

 

Calculate Your Macronutrients Before Going for any diet


 

Before starting the Wolverine Diet in order to increase your lean mass, you need to determine what your macronutrients really are, then you can think about increasing or decreasing it, based on your goals.

Counting macros mean to determine the percentage of protein, carbs, and fat that you need throughout the day. Keep in mind that EVERYONE’s macros are different.

Hugh consumes nearly 5,000 calories with his diet on a daily basis, so the chances are you will need much less. Keep in mind that Hugh’s trainer has him exercising for up to 3 hours multiple days a week.

Keep in mind that Hugh’s diet & training plan is much different than yours.

It’s not a caloric deficit diet for growing your muscles and get big following a workout, you need to be eating big and putting in the necessary work.

A person like Hugh Jackman 6’1 175 lb male who works out three times a week is perfect for this diet of 5 to 6000 calories per day while working 3 times a week but not you.

 

Carb Cycling is a key to avoid unnecessary fat


 

It is an essential way for you to cut down on your body fat while maintaining optimal muscle mass.

Remember that carb cycling should not be done until you feel that you have put on enough muscle.

Carb cycling is just how it sounds. You eat a lot of carbs on the days that you are in the gym.

During rest days when you are not working out, your goal is to keep your carb intake below 100 grams.

This is a great way to cut fat quickly after you have bulked up.

Remember one thing due to your lower carb meal plan, many of your lifts in the gym may stall and you may find yourself losing strength. This is completely normal.

 

Supplements


 

 

While it is important to have proper nutrition during your implementation of the Wolverine Diet, it seems nearly impossible for many of us to consistently hit our macronutrients each day by eating food ALONE.

It is extremely hard to eat 4,000-5,000 calories at a time like Hugh Jackman. most healthy food is expensive to purchase week after week.

Most of the healthy food is expensive to purchase week after week.

Along with the healthy food you eat, use supplementation to help you hit your macros.

Most of the nutrition for his diet came from natural foods. He most likely took additional supplements not directly tied to gaining sizes such as a multivitamin and fish oil pill.

Hugh was not much fond of eating chicken and fish so much.

On certain days, it’s often hard for him to completely finish his food.

Protein powder will help you to consistently consume the necessary protein requirements on this diet each day.

Remember always try to consume at least 1 gram per pound of your body weight every day.

Protein should stay the same on workout and rest days.

To gain the most size on this diet while alongside the Wolverine Workout, you need to EAT! This is the key factor to gaining size.

Creatine


 

One of the best supplements to help you gain size on this diet is creatine monohydrate.

Creatine regularly enhances muscle growth and size. Creatine has also been shown to increase lean body mass.

 

Note: Creatine will make you hold additional water. This has been proven by the fitness community time and time again.

If you ever feel bloated while taking creatine or see your weight shoot up dramatically, this is the likely cause.

Take creatine between 3 to 5 grams a day.

 

Glutamine


 

Glutamine is an amino acid that is found in your muscles.

After an intense workout, the glutamine levels in your body can drop by as much as 50%.

Glutamine is also important to keep your immune system functioning properly.

Supplementation of glutamine post-workout can help lessen the change of injury, improve immune function and help you recover faster after overtraining.

Take 2 grams of L-glutamine daily.

 

Conclusion

First of all, calculate your macros before going for any diet plan.
If you want to add clean lean muscle mass into your diet, then this training and nutrition approach is a best one, but it’s not for everybody.
Everyone’s body types are different so don’t copy anyone’s diet plan blindly.
Find out your goal where you want to reach & what is your current body statistics?
Hugh Jackman is a 6’1, 175 lbs individual, this routine works best for him.
This diet & workout routine is not an easy one, so there are many other diet & workout plans, with the help of which you can achieve your goals.
This blog post is just for the knowledge & motivational purpose for the individuals who really want to make a good physique.
Without correct knowledge, passion & determination, nothing can be achieved.
One more thing everyone should learn from this transformation story that Hugh Jackman performed this physique mostly with the help of natural foods & just a little bit use supplements.
Therefore as I said before don’t rely completely on supplements for your gains, there is no replacement for the food quality & its right timing.

 

 

 



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