Hugh Jackman's Workout
day 1
1. Bench press-4x5 60/65/75/75%
2. Weighted dip-3x10
3. Incline bench press & Pullover-3x12
4. Cable crossovers-3x10
5. Hanging leg raises-12,10,8,6
6. weighted crunch-4x12
1. Squat-4x5 60/65/75/75%
2. Single-leg press-3x10
3. Leg curl-3x12 & calf raises-3x15 & split squat-3x10
4. Plank front, left, right-3x45 sec
1. Weighted chins-4x5 60/65/75/75%
2. T-bar row-3x10
3. Lat pulldown & seated cable row-3x12
4. Face pull-3x12
5. Standing Med Ball Chop-3x8
6. Weighted Crunch-4x12
1. Deadlift-4x5 60/65/75/75%
2. Shoulder press-5x5
3. Front raise & rear delt fly & lat raise-3x12
4. Biceps-3x7 close grip,7 wide grip, 7
tempo
5. Bench dips-3x20
day 2
day 3
day 4
Here's a sample of what a 4 day a week workout would look like using principles from Hugh’s workouts.
From muscleandstrength.com