The Wolverine

Tap into your primal strength and push your limits with the Hugh Jackman Wolverine Program. This 4-week program is designed to be repeated, allowing you to continually build maximum muscle. This program combines old-school training techniques with science-based lifting strategies to form a unique split that tackles all muscle groups effectively giving you that full body sculpt. Whether you're looking to pack on muscle, shred fat, or both, the Wolverine Program is your blueprint to achieving a superhero-worthy body!






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Week 1

Week 2

Week 3

Week 4

Seated Dip (Machine)

Overhead Tricep Extension (Straight Bar, Cable)

V-Handle Tricep Pushdown (Cable)

Front Raise (Single Arm, Cable)

Upright Row (Barbell)

Barbell Row

Kelso Shrug

Pull-Up (Assisted Machine)

Hip Adductor (Machine)

Lying Leg Curl

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Bulgarian Split Squat (Dumbbell)

Leg Extension

Calf Raise (Hip Loaded)

Cardio

Bicep Curl (EZ Bar)

Bicep Curl (Alternating, Dumbbell)

Concentration Curl

Bench Press (Barbell)

Incline Chest Press (Machine)

Chest Fly (Machine)

Hanging Leg Raise

Abs Crunch (Machine)

Seated Hamstring Curl

Hack Squat

Hip Thrust (Machine)

Glute Hyperextension (45 Degrees)

Shoulder Press (Machine)

Cable Lateral Raise (Single Arm, Rear Pull)

Lat Pulldown (Reverse Grip)

Bench Press (Dumbbell)

Hammer Curl (Dumbbell)

Cross Body Over Shoulder Tricep Extension

Shrugs (Smith Machine)

Wrist Curls (Elbow Supported)

Tricep Pushdown (Straight Bar, Cable)

Overhead Tricep Extension (Single Arm, Rope)

Dip (Bodyweight)

Rear Delt Fly (Single Arm, Cable)

Face Pulls (Incline Bench, Dumbbells)

Machine Row (Single Arm, Overhand Grip)

Machine Row (Single Arm, Neutral Grip)

Back Extension (Machine)

Leg Extension (Single Leg)

Front Squat (Barbell)

Hip Abductor (Machine)

Standing Calf Raise (Machine)

Seated Calf Raise

Preacher Curl (Machine)

Preacher Curl (Single Arm, Dumbbell)

Leg Raise (Captain's Chair)

Half Kneeling Rotation (Cable)

Straight Arm Wrist Curls (Overhand Grip, Barbell)

Calf Raise (Single Leg, Leg Press)

Squat (Barbell)

Walking Lunge (Dumbbell)

Sissy Squat (Body Weight)

Cable Lateral Raise (Single Arm, Torso Rotation)

Lateral Raise (Dumbbell)

Chest Fly (Dumbbell)

Tricep Pushdown (Single Arm, Cable)

Preacher Curl (Hammer Grip, Dumbbell)

Shrug (Dumbbell)

Dumbbell Wrist Curl (Elbow Supported, Neutral Grip)

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