The Wolverine and PHAT Workout Routines

How It Works
Jackmans trainer, David Kingsbury, had the actor follow a classic progressive overload plan
to build strength on basic lifts like the bench press, squat, and deadlift. The point is to start
extra light, using only a small percentage of your max, and gradually up the weights and drop
the reps so that youre smashing through plateaus in only a few weeks. (Note that the fourth
week is done with lighter weights to allow recovery.) Its a system you can trust to continue
to improve your gains, Kingsbury says.
The remaining work involves some age-old techniques such as supersets and circuits to
thoroughly exhaust muscles and burn off the fat that covers them. But if youre picturing the
modern bodybuilding workouts featured in some other mags, you wont find them here.
Theres no point in just bulking up, Jackman says, because youve got to be functional.
Unlike most guys in gyms today gunning for bigger arms, Jackmans training is balanced, and
he does the so-called hard exercises most others avoidno machines. Jackmans look is more
evidence that free weights are behind every unforgettable physique, whether or not its built
on an adamantium skeleton. I got in the best shape Ive ever been in, he says.

Directions
Perform each workout (Day 1, 2, 3, 4, and 5) once per week for eight weeks. You can do
workouts 1, 2, and 3 on Monday, Tuesday, and Wednesday, respectively, and then rest
Thursday and do workouts 4 and 5 on Friday and Saturday. The weight you will use on the
main lifts will follow a specific weekly progression. See Linear Progress below. Alternate
a and b" rest, and repeat.

Linear Progress
The loads you use on the bench press, squat, weighted pullup, and deadlift will vary with each
set and each week. First, estimate how much you can lift on these exercises for one perfect rep
(your max). Now find 95% of that number and use this calculation as your adjusted max for
the programwe want you to err on the lighter side. Follow the table to see which percentage
of that max you will use for a given set. For example, if your adjusted max on the bench press
is 225 pounds, a set calling for 60% will require 135 pounds. Regard- less of how light a
weight feels, perform only the reps that are required for the set. The weights will get heavier
as the program moves forward. After four weeks, add 510% to your maxes and repeat the
cycle. Add only 5% if you felt the weights you used in Week 3 were very challenging. If you
banged out those reps without much trouble, you can speed progress by adding 10% instead.
Use this guide to determine how much weight to use on your main lifts:
Week 1
Set 1: 5 reps with 60%
Set 2: 5 reps with 65%
Set 3: 5 reps with 75%
Set 4: 5 reps with 75%

Week 2
Set 1: 4 reps with 65%
Set 2: 4 reps with 75%
Set 3: 4 reps with 85%
Set 4: 4 reps with 85%

Week 3
Set 1: 3 reps with 70%
Set 2: 3 reps with 80%
Set 3: 3 reps with 90%
Set 4: 3 reps with 90%

Week 4
Set 1: 10 reps with 40%
Set 2: 10 reps with 50%
Set 3: 10 reps with 60%
Set 4: 10 reps with 60%

The primary goals of this plan were to improve strength and size while keeping body fat to a
minimum. We used a program that included progressive overload to ensure continual strength
gains. The system may look complicated at first, but once you get started and have your
numbers recorded, it becomes a very easy system to follow.
The training program is designed on a four-week schedule. During these four weeks the reps
for the main lifts are changed each week. For the first three weeks the weight should increase
each week. Then, during the fourth week, the weight is reduced to be able to perform 10 reps.
We worked off a percentage system to figure out exactly what weights we should be lifting
each week for the main lifts. For all of the weeks, the percentages are calculated from your
working 1-rep max. To figure out your working 1-rep max, take 95 percent of your 1-rep
max.

The Main Lifts

Barbell Bench Press

Back Squat
Weighted Pull-Up
Deadlift

Week 1
Set
Set 1
Set 2
Set 3
Set 4

Rep Range
5 reps
5 reps
5 reps
5 reps

Weight
60% of W1RM
65% of W1RM
75% of W1RM
75% of W1RM

Rep Range
4 reps
4 reps
4 reps
4 reps

Weight
65% of W1RM
75% of W1RM
85% of W1RM
85% of W1RM

Rep Range
3 reps
3 reps
3 reps
3 reps

Weight
70% of W1RM
80% of W1RM
90% of W1RM
90% of W1RM

Rep Range
10 reps
10 reps
10 reps
10 reps

Weight
40% of W1RM
50% of W1RM
60% of W1RM
60% of W1RM

Week 2
Set
Set 1
Set 2
Set 3
Set 4

Week 3
Set
Set 1
Set 2
Set 3
Set 4

Week 4
Set
Set 1
Set 2
Set 3
Set 4

Once the first block of four weeks is complete, add 5-10 percent to your working 1-rep max. Increase 5
percent if progress is slow, and 10 percent if you can reach your target reps comfortably. Use this rule
to plan each new four-week block.

Hugh Jackman - Strength Training

Training for Strength: 2-6 reps for 4-6 sets. Rest 3-5 min.
In the first phase, Hugh Jackman performs 2-6 repetitions of every exercise. It is followed by
a total of 4-6 sets at high weight that puts you near to failure post 6 repetitions. There is a rest
period of 3-5 minutes after every set. Because the Hugn Jackman workout mostly involves
supersets, ensure that there are no rest periods between exercises. After finishing all the
sets/reps of each superset, proceed to the following superset.

Hugh Jackman - Muscle Growth Training

For muscle growth, Hugh Jackman increases the repetitions and lowers down the weight. He
performs 8-12 repetitions of every exercise. At medium weight, he performs a total of 3-5 sets
that puts you near failure post 12 repetitions. It is advised to rest for a minute after every set.
As Hugh Jackman workout involves supersets, ensure no rest between the exercises. After
finishing with all the sets/supersets of a particular superset, proceed to the next one.

Hugh Jackman - Fat Loss Training

Lastly, Hugh Jackman wishes to achieve the right cut prior shooting for the movie. With this,
he is aiming for fat loss and muscle definition. Hence, he increases the repetitions and
decreases the weight. This phase is referred to as HIIT which stands for High Intensity
Interval Training. With this, Hugh Jackman performs 8-12 repetitions of every exercise. At
medium weight, he performs a total of 2-4 sets that puts you near to failure post 12
repetitions. There is no rest in between every set except if you feel dizzy or light headed. In
such case, end the workout and seek for medical attention. After finishing all the sets and
repetitions, proceed to the following superset.
The Main lifts
Barbell Bench, Back Squat, Pull ups, Deadlifts
How to select the weight?
For the first 3 weeks the weight should increase each week, then during the fourth week the
weight is reduced to be able to perform 10 reps.
We worked off a percentage system to figure out exactly what weights we should be lifting
each week. For all of the weeks the percentages are worked out from your working one rep
max. To figure out your working one rep max take 95% of your one rep max.
Your major lifts won't set any PRs this week, but don't rush it. There's plenty of intense assistance
lifting to keep you busy, and don't overlook the warm-up and flexibility work. Here are your
percentages for the main lifts, which are the barbell bench, back squat, weighted pull-up, and deadlift.

Percentage for week 1 -

Set 1

5 reps

60% of working one rep max

Set 2

5 reps

65% of working one rep max

Set 3

5 reps

75% of working one rep max

Set 4

5 reps

75% of working one rep max

Everything should start feeling heavy this week. If you're more accustomed to repping out
pull-ups than doing heavy low-rep weighted sets, get ready to pull with all you've got! This is
a strength and hypertrophy program, after all.
Here are your percentages on the main lifts this week:
Percentage for week 2
Set 1

4 reps

65% of working one rep max

Set 2

4 reps

75% of working one rep max

Set 3

4 reps

85% of working one rep max

Set 4

4 reps

85% of working one rep max

This week the reps on your main lifts go even lower, and your loads creep up over 90 percent
of your working 1-rep max. Stay diligent on that dynamic stretching and mobility work! But
if you've got a spare moment and a spotter, this is the time to follow Hugh Jackman's lead and
send out a bar-bending deadlift pic to all the haters.
Here are your percentages on the main lifts:
Percentage for week 3
Set 1

3 reps

70% of working one rep max

Set 2

3 reps

80% of working one rep max

Set 3

3 reps

90% of working one rep max

Set 4

3 reps

90% of working one rep max

Percentage for week 4

Set 1

10 reps

40% of working one rep max

Set 2

10 reps

50% of working one rep max

Set 3

10 reps

60% of working one rep max

Set 4

10 reps

60% of working one rep max

Once the first block of four weeks is complete add 5-10 % to your working one rep max. Five
if progress is slow, ten if you hit your reps comfortably. Use this rule as the planning for each
new four week block.

Day 1 -

Warm up
1

4
5a
5b

BB
Bench
press

Res
t

SetsxR
eps

Set Set Set Set

1
2
3
4
Notes

Dynami
c
stretch,
Foam
roll
4x
150 5/4/3/10

See percentages

Dumbbe
ll
shoulder
press

60 410

Behind
neck
press

60 410

Cuban
press

30 310

Tricep
dips

15 310

Superset

Tricep
pushdo
wn

60 312

Superset

Lateral

60 3 x

4 movements back to back. Then

raise,
Front
raise,
Rear fly,
Overhea
d press

8+8+8
+8

Flexibility

Day 2 -

Warm up
1
2
3

4a
4b

Back
Squat

rest for 60 sec

Static stretching, Foam rolling

Res
t

SetsxR
eps

Set Set Set Set

1
2
3
4
Notes

dynamic
stretch,
foam
roll
4x
150 5/4/3/10

See percentages

Front
squat

60 410

Single
leg
45degre
e leg
press

60 410

4 sets on each side

Calf
raise

60 412

Superset

Hangin
g leg
raises

60 412

Superset

Ab
wheel

60 410

roll outs

Flexibility

Day 3

Static stretching, Foam rolling

Res
t

Weight
ed pull
up

4x
150 5/4/3/10

Dumbbe
ll single
arm row

60 412

Body
weight
row

60 410

Incline
dumbbel
l curl

Bicep
circuit
Zottman
curlCross
body
curl
Pronated
curls

Set Set Set Set Notes

1
2
3
4

Dynami
c
stretch,
Foam
roll

Warm up
1

SetsxR
eps

60

See percentages

410

4x
60 8+8+8

3 movements back to back. Then

rest for 60 sec

Flexibility

Day 4 -

Static stretching, Foam rolling

Res
t

Incline
dumbb
ell
bench
press

150 4 x 6+6

3 degree
incline
drops
60

4x
6+6+6

Cable
flys
high to
low

60 410

Narrow
bench

60 410

Tricep
circuit
Tricep

Set Set Set Set

1
2
3
4
Notes

Dynami
c
stretch,
Foam
roll

Warm up
1

SetsxR
eps

60 4 x
8+8+8

Drop sets

Start on a steep incline Perform

reps, reduce incline perform
another 6 then go flat for anothe
reps

3 movements back to back. Then

rest for 60 sec

pushdow
n
Tricep
Dips
Narrow
press
ups

Flexibility

Day 5 -

Warm up
1
2

Deadlif
t

Static stretching, Foam rolling

Res
t

SetsxR
eps

Set Set Set Set

1
2
3
4
Notes

Dynami
c
stretch,
Foam
roll
4x
150 5/4/3/10

Romania
n
deadlift

60 410

Zercher
squats

60 412

Weighte
d incline
sit ups

60 410

Barbell
landmin
es

60 420

See percentages

Alternate sides 10 each side

Flexibility

Static stretching, Foam rolling

Layne Norton Training Series + Full

Power/Hypertrophy Routine
Day 1: Upper Body Power
Day 2: Lower Body Power
Day 3: Rest
Day 4: Back and Shoulders Hypertrophy
Day 5: Lower Body Hypertrophy
Day 6: Chest and Arms Hypertrophy
Day 7: Rest

Power Days
During the first 2 days of the week you will focus on big power movements for your upper
and lower body like squats, front squats, deadlifts, deficit deadlifts, and box squats for lower
body. Barbell and dumbbell presses and rows as well as weighted pullups for upper body.
Your goal should be to stay in the 3-5 rep range for 3-5 working sets on the compound
movements (only use one power movement for lower body, presses, and pulls/rows, i.e. dont
do squats and front squats in the same workout). Make sure you rest enough in between sets
to completely recover and be ready for your next heavy set. If that means you need to take 5-6
minutes between sets then so be it. The purpose of these workouts is to move maximum
weight! Save short rest periods for your hypertrophy days. On your power days you need to
have a POWER mentality. Move the heavy ass weight at all costs! A good way to make
consistent progress is to rotate your power movements every 2-3 weeks. A few sets of
assistance exercises can be done for smaller body parts like hamstrings (though deadlifts and
squat will involve significant hamstring recruitment), calves, shoulders, and arms.
Auxiliary exercises would include things like leg extensions, glute ham raises, good
mornings, standing and seated calf rises for legs and dumbbell presses, upright rows, curls,
and skull crushers for upper body auxiliary work.

Hypertrophy Days
On your hypertrophy days you should do some speed work (6-8 sets of 3 reps) with 65-70%
of your 3-5 rep max to start your workout with the power exercise you used earlier in the
week. For example if you did squats for 3 sets of 3-5 reps with 300 lbs earlier in the week.
Then you would do 6 sets of 3 reps on squats with 195-210 lbs with an emphasis placed on
moving the weight through the concentric phase of the lift as quickly as possible. Do not go

too heavy on your speed sets; if you cannot move the weight explosively then it is too heavy!
Rest no longer than 90 seconds in between each of the speed sets. This builds explosiveness
and speed and may stimulate growth as well. Even though you are using less weight, you
should still be applying maximum force to it. To elaborate on this point, you can apply the
same force to 250 lbs that you apply to 400 lbs, 250 lbs will just move faster, and that is the
point you want your body to be explosive. If you have access to chains or bands they can be
VERY helpful in building your explosiveness. If you choose to use them however you may
want to lower the weight you are using to compensate for the increased loading at the top end
of the movement.
Make sure the weight is light enough that you can move it explosively. If you are slowing
down at any point during the concentric phase then it is likely too heavy.

More Important Notes

After you finish with your speed work for the day you should train basically like you
normally would for a bodybuilder. Your rep range should be 8-20 and keep your rest periods
to 1-2 minutes between sets. I would increase the volume of these sessions by approximately
50-75% compared to your power days. Make sure you do not over use failure on your
hypertrophy days or you will burn out quickly. I only recommend going to absolute failure on
the last 1-2 sets of each exercise once you have adapted to the routine. On prior sets stop 1-2
reps shy of failure.
This may seem counter intuitive but it will help you maintain a greater overall power and
volume during the workout and it will prevent neural fatigue and burnout. For the first 2-4
weeks you should NOT train to failure at all until your body becomes accustomed to the
volume and frequency.

Overtraining Factor
Now I know you are thinking I will overtrain if I workout each bodypart 2x/week! While
the first few weeks you may be very sore, tired, and not feel great, if you push through this
after about 4-6 weeks you will find that your body will adapt to the increased frequency and
you will hardly get sore more for more than a day. You will also find that your strength will
start to skyrocket! I do recommend deloading once every 6-12 weeks however. A deload
would consist of 1-3 weeks of lifting at 60-70% of your normal weights. This will be enough
to maintain your strength, but light enough to allow you to actively recover.
Keep in mind one thing when starting this routine, it is not for the faint of heart, but heavy
iron, is no match for an iron will. If you are mentally and physically tough enough, you may
just power your way to new gains!

Day 1: Upper Body Power Day

Pulling Power Movement: Bent over or Pendlay rows

3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps

Assistance pressing movement: Weighted dips

2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps

Day 2: Lower Body Power Day

Pressing Power Movement: Squats

3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Day 3: Rest
Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows

6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pulling movement: Rack chins
3 sets of 8-12 reps
Hypertrophy pulling movement: Seated cable row
3 sets of 8-12 reps
Hypertrophy pulling movement: Dumbbell rows or shrugs bracing upper body against an
incline bench
2 sets of 12-15 reps
Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15-20 reps
Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 8-12 reps
Hypertrophy shoulder movement: Upright rows
2 sets of 12-15 reps
Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
3 sets of 12-20 reps

Day 5: Lower Body Hypertrophy Day

Lower Body Power Exercise speed work: Squats

6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Hack squats
3 sets of 8-12 reps
Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps
Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps

Hypertrophy pulling movement: Romanian deadlifts

3 sets of 8-12 reps
Hypertrophy curling movement: Lying leg curls
2 sets of 12-15 reps
Hypertrophy curling movement: Seated leg curls
2 sets of 15-20 reps
Hypertrophy calf movement: Donkey calf raises
4 sets of 10-15 reps
Hypertrophy calf movement: Seated calf raises
3 sets of 15-20 reps

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses

6 sets of 3 reps with 65-70% of normal 3-5 rep max
Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 8-12 reps
Hypertrophy pressing movement: Hammer strength chest press
3 sets of 12-15 reps
Hypertrophy fly movement: Incline cable flyes
2 sets of 15-20 reps
Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 8-12 reps
Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12-15 reps
Hypertrophy curling exercise: Spider curls bracing upper body against an incline bench
2 sets of 15-20 reps
Hypertrophy extension exercise: Seated tricep extension with cambered bar
3 sets of 8-12 reps
Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 12-15 reps
Hypertrophy extension exercise: Cable kickbacks
2 sets of 15-20 reps

Day 7: Rest
Keep in mind this workout would be for someone who is relatively adapted to higher
frequency and volume, so you may want to cut out an assistance/auxiliary exercise on each
day to start until your body adapts.

Squats:
Typically people are weak in the hole and I would recommend doing below parallel box
squats to help fix this. Make sure you sit down to the box and pause on it. Also good mornings
may help back strength to maintain your arch in the hole and deep hack squats may help
increase quad strength for deep reps.

Deadlifts:
If you are weak off the floor, then focus on deficit deadlifts from a 2-4 box. If you are weak
at the lockout then do rack pulls from just below the knee. If you have access to bands or
chains I would also recommend adding those in as they will make the lockout more difficult.

Presses:
If you are weak midway through the movement or at the lockout, really focus on triceps
strength using close grip presses, dips, or skull crushers. Adding bands or chains will also help
with lockout of a press. If you are weak at the bottom, try doing presses where you pause for a
3 count at the bottom before pressing.

Deload:
If changing exercises and focusing on weak portions of the lifts themselves dont improve
things you may need to deload for 1-3 weeks. I dont schedule deloads, I take them when I
need them which is typically every 6-12 weeks. How long you take it for will depend on how
long it takes you to feel mentally and physically refreshed and focused. For a deload I
recommend doing your normal routine, but only using 60-70% of normal weights. So for if
you would normally do 3 sets of 5 on squats with 300 lbs., I would recommend doing 180210 lbs. on squats for 3 sets of 5.
This will be light enough to allow active recovery but heavy enough for you to maintain your
muscle mass and strength.

How can cardio be incorporated into your routine?

You can adapt to almost anything with this routine but it will take time. I did PHAT training
all the way up to my show and by the end I was doing cardio almost everyday. In the
offseason I typically incorporate 1-2 days of high intensity cardio per week including car
pushes, sled dragging, sprints with a sprint parachute, as well as some other circuit style
workouts for cardio. I also do the typical elliptical/bike cardio intervals as well. When you
first start with PHAT you may want to limit the cardio to 1x/week until your body adapts to
the volume and frequency of the routine. If you find your legs are overly sore then I would
suggest just doing some moderate intensity cardio to get some blood flow in the area and
perhaps skip the HIIT for the week until your body gets adjusted to the training.
You can also focus on cardio that does not involve the legs so much like using the rowing
cardio machine or doing some heavy bag training for cardio.

Why arent all sets to failure?

Failure is a tool and has to be used correctly. During the first 3-6 weeks of the routine I would
NOT recommend taking sets to failure as doing so will burn you out physically and mentally
very fast. Id recommend stopping 1-2 reps shy of failure. Once you get adjusted to the
volume and frequency then you can start adding in failure for your power movements and
some of your accessory/auxiliary work as your body gets more adjusted. You should never
train to failure consistently more than 6 weeks in a row without at least a partial break from it.
The reason I recommend this is because if you constantly train to failure it will decrease your
performance, strength, reduce the volume you are able to tolerate, and ultimately reduce your
hypertrophic capacity. There is this notion out there that any set not taken to failure is a
wasted set, but thats complete NONSENSE that has been perpetuated over the years by
people who have not read the research.

Indeed, research has shown that sets taken near, but not to failure are almost, if not as
effective as sets taken to failure on inducing growth and there is the added benefit that they do
not overtax your nervous system to the point where it reduces your strength, power, and
volume output.

Example:
For example, if you train to all out maximum concentric failure on bench press and hit failure
on your 6th rep. The next set you probably will only get 3-4 reps, and the following set you
might get 1-3 reps. As you can see your output decreases very quickly. But if you only took
the first set to the 5th rep, it is quite likely you could take each subsequent set to 4-5 reps and
so overall you have actually had a more effective workout by staying away from failure
because you were able to maintain your power/strength output over several sets.
People dont realize that overload is cumulative over the workout and adding more volume is
actually a way to induce more overload, not just by adding more weight/reps. Again, there is
nothing wrong with taking some sets to failure once you are adapted to the routine, but it has
to be properly periodized to avoid performance decrements and CNS overtaxing.

How can regular deadlifts be implemented into this routine?

I recommend putting deadlifts on the power lower body day. Some people seem to believe
that deadlifts are an upper body exercise and while they do involve the back muscles, the
deadlift is moreso a posterior chain exercise and requires a good deal of hip flexion. The
movement is like cross between a good morning and a squat essentially and so there is also
substantial lower back, hamstring, glute, and quad activation. Thus I recommend keeping
them on leg days. I would not do squats and deadlifts on the same day unless you have been
doing PHAT for a long time and you are very adapted to the routine and are able to tolerate it.
Otherwise I would suggest alternating the movements or doing a squat movement for a few
weeks on your power day and then a deadlift movement for a few weeks. If you are someone
who has really good quads and weak hamstrings/lower back then maybe 3 out of every 4
weeks you do a deadlift movement for your power exercise.
If you are like me and have strong hamstrings and lower back but weak quads then maybe do
a squat movement 3 out of every 4 weeks and then do a deadlift movement for your power
move once per month. That said you can always work in some form of a deadlift variation or
squat variation as an accessory exercise as well.