Strength · Aesthetics · Athletic
Wolverine
Also known as: david kingsbury · kingsbury · hugh jackman workout · wolverine workout
David Kingsbury's program used to prepare Hugh Jackman for X-Men. Each main lift runs a 4-week wave: 4×5 → 4×4 → 4×3 → 4×10 deload. Working 1RM = 90% of actual 1RM (same as a 5/3/1 training max). After each wave the working max grows — +10% lower body, +5% upper — then it repeats.
Intermediate
5 days/week
4-week cycle · repeats
~45–60 min/session
Free during beta · auto progression, rest timers & PR tracking built in
Overview
What is Wolverine?
When people search for the hugh jackman workout, this is the actual document behind it: David Kingsbury was Jackman's trainer across the X-Men and Wolverine films, and he published the programming that carried a 40-something actor to the most-referenced physique transformation in Hollywood. Underneath the branding it's a serious powerbuilding program — five days a week, each opening with a percentage-based barbell wave, then filling out with bodybuilding volume.
The week splits into chest and shoulders, legs, back and biceps, shoulders and chest, then deadlifts and core. The main lift on each day — bench, squat, weighted pull-up, overhead press, deadlift — runs a repeating 4-week wave: week one is 4×5 climbing from 65% to 75% of your working max, week two 4×4 up to 85%, week three 4×3 topping out at 90% with the final set pushed for max reps, and week four deloads at 4×10 between 40% and 60%. Behind the main lift, each session carries 3–4 accessory movements at 10–12 reps for the size work.
Who it's for
Is Wolverine right for you?
This wolverine workout is for intermediates who want strength numbers and a visible physique from the same program and can genuinely commit five days a week — the volume only pays off if the sessions actually happen. You need real 1RM estimates for five lifts to set the percentages, so a year or more of barbell training is assumed. Pure strength athletes will want more specificity, and anyone who can't yet do weighted pull-ups should run assisted or banded variations at the same wave structure rather than skipping the slot.
Progression
How progression works
Everything keys off a working max set at 90% of your true 1RM — the same conservative buffer as a 5/3/1 training max, and the reason week three's 90% sets are heavy but honest. After each 4-week wave the working max grows: 10% on squat and deadlift, 5% on the upper-body lifts, then the wave repeats at the new numbers. The week-three AMRAP set is your early warning — when those reps dry up, the next bump won't stick and it's time to recalculate from a fresh max. Accessories progress separately by double progression, adding weight when every set reaches 12 reps. Durata computes each week's percentages from your working max and applies the bump automatically at the end of every wave.
% of Training Max, +5% TM per cycleDouble: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses% of Training Max, +10% TM per cycle
Durata runs this progression for you — every session's weights are computed automatically from your training maxes and logged AMRAP sets.
The program
Wolverine — every set, every session
Percentages are of your training max (TM). AMRAP = as many reps as possible on the final set.
Week 15 sessions
Day 1 — Chest/Shoulders (Volume)
Monday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 2×5 @ 65% 2×5 @ 75% | 2:30 |
| Overhead Press (Dumbbell) | 4×10–12 | 2:30 |
| Lateral Raise (Dumbbell) | 4×10–12 | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
Day 2 — Legs (Volume)
Tuesday~55–75 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 2×5 @ 65% 2×5 @ 75% | 2:30 |
| Front Squat | 4×10–12 | 2:30 |
| Single Leg Press (Machine) | 4×10–12 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
Day 3 — Back/Biceps (Volume)
Wednesday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Pull Up (Weighted) | 2×5 @ 65% 2×5 @ 75% | 2:30 |
| Bent Over Row (Barbell) | 4×10–12 | 2:30 |
| Lat Pulldown - Close Grip (Cable) | 3×10+ AMRAP | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
Day 4 — Shoulders/Chest (Volume)
Thursday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Dumbbell) | 2×5 @ 65% 2×5 @ 75% | 2:30 |
| Incline Bench Press (Barbell) | 4×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Cable) | 3×10–12 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
Day 5 — Deadlift/Core (Volume)
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 2×5 @ 65% 2×5 @ 75% | 2:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
Week 25 sessions
Day 1 — Chest/Shoulders (Build)
Monday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×4 @ 65% 1×4 @ 75% 2×4 @ 85% | 2:30 |
| Overhead Press (Dumbbell) | 4×10–12 | 2:30 |
| Lateral Raise (Dumbbell) | 4×10–12 | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
Day 2 — Legs (Build)
Tuesday~55–70 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×4 @ 65% 1×4 @ 75% 2×4 @ 85% | 2:30 |
| Front Squat | 4×10–12 | 2:30 |
| Single Leg Press (Machine) | 4×10–12 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
Day 3 — Back/Biceps (Build)
Wednesday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Pull Up (Weighted) | 1×4 @ 65% 1×4 @ 75% 2×4 @ 85% | 2:30 |
| Bent Over Row (Barbell) | 4×10–12 | 2:30 |
| Lat Pulldown - Close Grip (Cable) | 3×10+ AMRAP | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
Day 4 — Shoulders/Chest (Build)
Thursday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Dumbbell) | 1×4 @ 65% 1×4 @ 75% 2×4 @ 85% | 2:30 |
| Incline Bench Press (Barbell) | 4×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Cable) | 3×10–12 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
Day 5 — Deadlift/Core (Build)
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×4 @ 65% 1×4 @ 75% 2×4 @ 85% | 2:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
Week 35 sessions
Day 1 — Chest/Shoulders (Heavy)
Monday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP | 2:30 |
| Overhead Press (Dumbbell) | 4×10–12 | 2:30 |
| Lateral Raise (Dumbbell) | 4×10–12 | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
Day 2 — Legs (Heavy)
Tuesday~55–70 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP | 2:30 |
| Front Squat | 4×10–12 | 2:30 |
| Single Leg Press (Machine) | 4×10–12 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
Day 3 — Back/Biceps (Heavy)
Wednesday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Pull Up (Weighted) | 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP | 2:30 |
| Bent Over Row (Barbell) | 4×10–12 | 2:30 |
| Lat Pulldown - Close Grip (Cable) | 3×10+ AMRAP | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
Day 4 — Shoulders/Chest (Heavy)
Thursday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Dumbbell) | 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP | 2:30 |
| Incline Bench Press (Barbell) | 4×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Cable) | 3×10–12 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
Day 5 — Deadlift/Core (Heavy)
Friday~40–50 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% 1×3+ @ 90% AMRAP | 2:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
Week 45 sessions
Day 1 — Chest/Shoulders (Deload)
Monday~45–65 min
| Exercise | Sets × Reps | Rest |
|---|
| Bench Press (Barbell) | 1×10 @ 40% 1×10 @ 50% 2×10 @ 60% | 2:30 |
| Overhead Press (Dumbbell) | 4×10–12 | 2:30 |
| Lateral Raise (Dumbbell) | 4×10–12 | 2:30 |
| Triceps Dip | 3×10+ AMRAP | 2:30 |
| Triceps Pushdown | 3×10–12 | 2:30 |
Day 2 — Legs (Deload)
Tuesday~55–75 min
| Exercise | Sets × Reps | Rest |
|---|
| Squat (Barbell) | 1×10 @ 40% 1×10 @ 50% 2×10 @ 60% | 2:30 |
| Front Squat | 4×10–12 | 2:30 |
| Single Leg Press (Machine) | 4×10–12 | 2:30 |
| Standing Calf Raise | 4×15–20 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
Day 3 — Back/Biceps (Deload)
Wednesday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Pull Up (Weighted) | 1×10 @ 40% 1×10 @ 50% 2×10 @ 60% | 2:30 |
| Bent Over Row (Barbell) | 4×10–12 | 2:30 |
| Lat Pulldown - Close Grip (Cable) | 3×10+ AMRAP | 2:30 |
| Seated Incline Curl (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Barbell) | 3×10–12 | 2:30 |
Day 4 — Shoulders/Chest (Deload)
Thursday~45–60 min
| Exercise | Sets × Reps | Rest |
|---|
| Overhead Press (Dumbbell) | 1×10 @ 40% 1×10 @ 50% 2×10 @ 60% | 2:30 |
| Incline Bench Press (Barbell) | 4×10–12 | 2:30 |
| Chest Fly (Dumbbell) | 3×10–12 | 2:30 |
| Bicep Curl (Cable) | 3×10–12 | 2:30 |
| Skullcrusher (Barbell) | 3×10–12 | 2:30 |
Day 5 — Deadlift/Core (Deload)
Friday~40–55 min
| Exercise | Sets × Reps | Rest |
|---|
| Deadlift (Barbell) | 1×10 @ 40% 1×10 @ 50% 2×10 @ 60% | 2:30 |
| Romanian Deadlift (Barbell) | 4×10–12 | 2:30 |
| Ab Wheel | 3×10 | 2:30 |
| Hanging Leg Raise | 3×15 | 2:30 |
FAQ
Wolverine — common questions
What working max should I enter?
90% of your genuine 1RM for each main lift — if you bench 100 kg, the program calculates from 90 kg. Overshooting the max is how week three turns into missed triples. If you haven't maxed recently, use an estimate from a hard set of 3–5 reps rather than an optimistic memory.
Is a 10% jump per cycle sustainable?
For a while, which is the design. The jumps are 10% of a deliberately deflated working max on the lower-body lifts and 5% on upper, and the deload week buys recovery between waves. When the week-three AMRAP set stops producing extra reps, don't force the next bump — retest, reset the working max, and climb again.
Is this really the program Hugh Jackman used?
It's the structure Kingsbury published from that preparation — the 4×5, 4×4, 4×3 wave off a 90% working max with 5–10% jumps per cycle. Jackman's version also involved film-set nutrition, fasted cardio phases and a professional watching every rep, so treat the lifting template as the transferable part.
Do I really need the week-four deload?
Yes — it's load-bearing, not optional. Three escalating weeks ending in 90% triples accumulates fatigue that the 4×10 at 40–60% is there to discharge before the working max increases. Lifters who skip it consistently stall by the second or third wave.
How long are the sessions?
Roughly 60–75 minutes. The main-lift wave with proper rests takes 20–25 minutes, and the four-plus accessory movements at 10–12 reps make up the rest. Deload week runs noticeably shorter — take the hint and leave the gym.
Source: David Kingsbury — davidkingsbury.com
Durata is not affiliated with or endorsed by the program's author. The program structure (sets, reps, exercise selection) is presented as published methodology.
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