Celebrity Fitness for over 40s - Hugh Jackman's workout

Is over 40 over the hill for building a buff and fit body?

Well not for some especially actors like Hugh Jackman. He looks amazing for his scenes in Wolverine.

And he is able to go from one body shape (like for the movie Australia) then back to buffed Wolverine.

Looking at his physique its well defined and lean you can see how vascular he is become for the role i.e his body fat is low.

Ok, most people can do that you say. But the point is he is over 40 and his body isn't the same as a fully souped up testosterone 20 year old.

So how does he do it?

We get an in sight to way to accomplish this by his personal trainer Mike Ryan.



These comments were taken from an interview Ryan gave in Men's Health after everyone kept asking how was it done?

This is what the Jackman workout was based on. Use it to incorporate into your program as it is based on sound principled body building.  If you like a more detailed approach at the end of this article I suggest a routine that can be used.

THE HUGH JACKMAN WORKOUT PHILOSOPHY by MIKE RYAN

• 60 – 90 minutes,which includes a warm-up and cardio sessions
• A weights session would always start with warm up cardio for a minimum of ten minutes
• A session would often finish with 20 minutes of cardio, which could be a run or run/swim
• Weights workouts were big compound lifts
• Squats, Deadlifts, Presses – simple moves
• Change the angles on the bench, the lifting tempo, weight and rest periods
• Choose a weight that you can manage with perfect form, but which leads to muscular failure by the end of the final set.
• Take one second the lift the weight, pause for another second, then take two to three seconds to lower again.
• Train in the morning where possible - it’s the best way to ensure intensity.
• Always warm up sufficiently – not just with cardio, but by doing the movements before adding weights.
• Work on ‘progressive overload – always keep increasing the weight, and keep a training diary to record your progress.
• Mix things up – constantly change the tempo, speed, incline, grip – anything so that you’re not always performing the same movement.
• Feel the movement – focus on each muscle activation rather than simply aiming to finish the set.
• Work with a trainer or partner – it will help with motivation.
• Don’t over train – learn what your body can cope with. 
• Get plenty of rest – at least seven hours of good sleep a night.

6 WEEK BODY BUILDING PROGRAM in detail

This 6 week body building course is based on the same principals as Hugh’s program.

It was originally designed by Vince Delmonte which I personally completed the 6 week program last year 2009 and it really made a difference to my body shape by stimulating muscle growth.

Follow the routine, super-setting, lifting tempo, rest periods including nutrition guidelines.

Any compound exercises can be used but these ones here have been proved to be real body game changers;

(1) Dead Lifts, (2) Dumb Bell bench chest press, (3) Front squat, (4) Bent over row, (5) Military press, (6)Wood chopper, (7) Chin Ups, Dips, (8) Back Extension, (9) Incline bench leg raises.

All these exercises are completed in one gym session.

Workout 3 times per week e.g Monday, Wednesday, Friday


Week (1 & 2): 
3 sets x 15 repetitions
30 second rest between sets ( this gets you fit and feels like cardio session)

Week (3 & 4): 
4 sets x 10 repetitions 
60 second rest between sets ( start to build strength)

Week (5 & 6): 
5 sets x 5 repetitions 
90 second rest between sets ( building muscle size)

How to do the exercises:



If you like this type of training you can go Vince’s website for a 52 week version.
I have tried it myself for 12 months and if you have any questions just ask!

 To compliment the training nutrition will be very important.

 Basic guideline should be foods should be real and natural, unprocessed sources where possible. 

Smaller meals like 6 a day is better than three large ones as this stabilises the blood sugar levels from spiking as much as you should remain full longer.

 Drink mainly water. I find that hard and sneak in coffee and diet sodas.

Maybe a supplement if needed like a protein powder but what out for the amount of sugar in the shake. 

If you like this idea of simple whole foods have a look at Turbulence Training Nutrition Plan which details a guideline based on the same eating philosophy as Hugh Jackman.

 So follow this routine for 6 weeks then go back to your regularly training, it will stimulate growth.

 This first part is all about Hugh, my next article I will be talking about Robert Downey Jr ’s workout plan.

Let me know your results if you decide to follow this program!

Come visit my blog for more free workouts at Zen My Fitness