GET HUGE AT AGE 44!
Wolverine is a badass. There's no doubt about it. He's more than 100 years old, fluent in more than seven languages, and has trained as a samurai in Japan. His claws and bones are made of adamantium, an indestructible metal that can cut through any known substance.
The only guy who could possibly be more of a badass than Wolverine is Hugh Jackman. This is how he looks at age 44, and how he looked at 31.
Find me another guy who can boast a similar before-and-after during that age range. It won't be easy.
Jackman has always been a stud, but he didn't take the leap to "specimen" until he started working with trainer David Kingsbury. I recently got the chance to sit down with Kingsbury, who prepared Jackman for his role in "The Wolverine" and has been his trainer ever since. Kingsbury gave me an inside look at the overall approach he took to create the Wolverine physique, and, of course, the details: his diet, supplementation, and training plan.
TELL ME A BIT ABOUT YOURSELF AND HOW YOU GOT INVOLVED IN THE CELEBRITY TRAINING BUSINESS.
Originally my intention was to work with athletes. I trained Muay Thai in Thailand for a few years and had seven pro fights. When I returned to the UK, my original goal was to open up an MMA facility near where I lived. One day I was talking to one of my clients about my options. He's a successful businessman, and he told me that he worked at Pinewood Film Studios. He put me in touch with the property team, and before I knew it I had a small personal training space in the film studio.
After a few years, the business had grown to the point where I opened a full gym in the studio. At this point, I was working with many people in the film industry, from producers to office workers. One of my clients, a producer, said he had a film for me to work on after experiencing great results himself. That was four years ago, and I've been back-to-back on films ever since.
HOW DID YOU GET HOOKED UP WITH HUGH JACKMAN?
I was just finishing up a film at Pinewood and got a call from the production coordinator from "Les Miserables." She said there was an actor she wanted me to meet later that day, and that if he chose me, I would be working with him. At this point there was no mention about who it might be.
About 20 minutes prior to the meeting, she called me and said, "Hugh Jackman is on his way over." I have always admired Hugh and have a massive respect for the shape he gets into for roles, so I was excited.
Hugh came in and we chatted about the goals of "The Wolverine" and what he was hoping to achieve. He then booked his first session for 8 a.m. the following day. We did a quick assessment and got to work.
WHAT KIND OF SHAPE WAS HE IN WHEN YOU GUYS FIRST STARTED WORKING TOGETHER?
He was in great shape coming straight from shooting for "Les Miserables." He was very lean, but a bit smaller than usual; he had just come off a Broadway show. The goals for "Les Miserables" were to have him as lean as humanly possible while retaining the muscle mass and strength that the character needed.
WHAT WAS THE GOAL FOR THE WOLVERINE?
To exceed any of his previous films in terms of muscle mass and leanness. We had about five months to meet this goal but were a bit limited on time due to him still filming for "Les Miserables." It was really in the last 3-4 months that the major changes happened.
HOW WAS YOUR RELATIONSHIP
WITH HIM?
I have been working with Hugh for almost two years now, and we are currently on our fourth project, "X-Men: Days of Future Past." We're both easygoing and share similar interests. As a trainer, if you don't get along with your clients, they generally won't want to train with you for 1-2 hours every day, six days a week, for two years!
In terms of training with him, he's very motivated and adherent, so he doesn't require a drill sergeant or babysitter. We train together, and I always push the intensity. The sessions are very focused and we use each other for motivation. We have similar strength and endurance levels, so we have a health rivalry, seeing who can push the limits further.
WHAT WAS THE BIGGEST PROBLEM YOU FACED IN PREPARING HIM FOR "THE WOLVERINE?"
Lack of rest. We trained very early in the morning and worked long days. Some days we were limited to 5-6 hours of sleep per night. On those days, I encouraged naps during the day when possible.
WHAT KIND OF TRAINING APPROACH DID YOU TAKE WITH HIM?
Hugh hadn't done much direct strength work prior to training with me. He mostly worked in the 8-12 rep range. I always encourage low, 1-5 rep heavy work to stimulate myofibril hypertrophy. Then after the heavy work is done we move onto the higher rep schemes to encourage sarcoplasmic hypertrophy. By increasing your strength with the low reps, you increase your capacity with the higher reps, so I always plan heavy sets of the compound movements. The combination of the two styles brings the best gains.
HOW DID HE GET SO MUSCULAR WHILE ADDING VIRTUALLY NO BODY FAT?
He did put on some body fat. We broke the training into two phases: the bulk and the cut. I like to bulk as clean as possible, with a better end result in sight. I calculated his calories to achieve the leanest muscle gain possible and adjusted them to his requirements every day.
We used a combination of low-intensity training and intervals to keep bringing the body-fat levels down while bulking. The weight training remained more or less the same during the whole process, the only changes in his body fat levels came down to the volume of cardio he was prescribed and the amount of calories consumed.
WHAT WERE YOU FEEDING HIM?
The food varied through the different stages. However, we followed one nutrition principle throughout the entire training: carb cycling. We had carbs on weight training days, and went low-carb on rest days.
The most important part of dieting comes in calculating the amount of calories and macronutrients for the specific goal. He ate very clean throughout the entire film, but more importantly, he consumed the right amount of calories for his goal.
In terms of meals, we did nothing new or exciting. Here's an example for a training day:
THE WOLVERINE DIET
Meal 1
Eggs
Oatmeal
Meal 2
Steak
Sweet Potato
Broccoli
Meal 3
Chicken
Brown Rice
Spinach
Meal 4
Fish
Avocado- Broccoli
SOUNDS DELICIOUS. WHAT ABOUT SUPPLEMENTS?
We used a pre-workout product called Animal Pump. I prefer this pre-workout because it has no sugar or sweetener, and it also comes in tablet form so you can adjust the creatine content. While bulking, we used creatine in the product, and when cutting, we reduced, and then removed the creatine.
We also used about 5-10 g of Animal Nitro BCAAs pre- and post-workout. We trained fasted in the mornings, so the BCAAs were important to preserve lean muscle mass. While cutting, we used Universal L-carnitine to help metabolize fatty acids.
TELL ME ABOUT THE PROGRAM YOU USED WITH HUGH.
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 | Rep Range | Weight |
| Set 1 | 5 reps | 60% of W1RM |
| Set 2 | 5 reps | 65% of W1RM |
| Set 3 | 5 reps | 75% of W1RM |
| Set 4 | 5 reps | 75% of W1RM |
WEEK 2
| Set | Rep Range | Weight |
| Set 1 | 4 reps | 65% of W1RM |
| Set 2 | 4 reps | 75% of W1RM |
| Set 3 | 4 reps | 85% of W1RM |
| Set 4 | 4 reps | 85% of W1RM |
WEEK 3
| Set | Rep Range | Weight |
| Set 1 | 3 reps | 70% of W1RM |
| Set 2 | 3 reps | 80% of W1RM |
| Set 3 | 3 reps | 90% of W1RM |
| Set 4 | 3 reps | 90% of W1RM |
WEEK 4
| Set | Rep Range | Weight |
| Set 1 | 10 reps | 40% of W1RM |
| Set 2 | 10 reps | 50% of W1RM |
| Set 3 | 10 reps | 60% of W1RM |
| Set 4 | 10 reps | 60% of W1RM |
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.
THE WOLVERINE WORKOUT
Here are your marching orders for the next four weeks. Eat like a mutant and give your body plenty of space to heal and grow. You're not Wolverine, after all.
WEEK 1
Your four-week cycle begins with a simple 4x5 power plan and plenty of assistance work. Sideburns are optional.
WEEK 2
Prof. X says, "Don't underestimate the power of low-rep living, Logan. It's crucial for building muscles as strong as they look."
WEEK 3
Here we go, up over 90 percent of your W1RM! This is your week to tweet a bar-bending photo to all the haters.
WEEK 4
Let's turn up the reps to put some meat on your X-frame! This is a serious hypertrophy week, so get your calories. Then you're going to turn right back around and start again with week 1.
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.
WEEK 1
| Set | Rep Range | Weight |
| Set 1 | 5 reps | 60% of W1RM |
| Set 2 | 5 reps | 65% of W1RM |
| Set 3 | 5 reps | 75% of W1RM |
| Set 4 | 5 reps | 75% of W1RM |
WEEK 1
Day 1
Warm-Up: Dynamic Stretch, Foam Roll
Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest
Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest
Cuban Press
3 sets of 10 reps, 30 seconds rest
Triceps Dips
3 sets of 10 reps, 15 seconds rest
Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest
Lateral Raise
8 reps
Front Raise
8 reps
Rear Flyes
8 reps
Overhead Press
8 reps, rest 60 seconds
SUPERSET
SHOULDER CIRCUIT: 4 ROUNDS
Day 2
- Warm-Up: Dynamic Stretch, Foam Roll
Barbell Back Squat
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Front Squat
4 sets of 10 reps, 1 minute rest
Single-Leg Press
4 sets of 10 reps per side, 1 minute rest
Calf Raise
4 sets of 12 reps, 1 minute rest
Hanging Leg Raises
4 sets of 12 reps, 1 minute rest
Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest- Flexibility Work: Static Stretching, Foam Roll
SUPERSET
Day 3
- Warm-Up: Dynamic Stretch, Foam Roll
Weighted Pull-Ups
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest
Bodyweight Row
4 sets of 10 reps, 1 minute rest
Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest
Zottman Curl
8 reps
Cross-Body Curl
8 reps
Pronated Curl
8 reps, rest 60 seconds- Flexibility Work: Static Stretching, Foam Roll
BICEPS CIRCUIT: 4 ROUNDS
Day 4
- Warm-Up: Dynamic Stretch, Foam Roll
Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest- Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest
Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest- Triceps Push-Downs
8 reps - Triceps Dips
8 reps 
Narrow Push-Ups
8 reps, rest 60 seconds- Flexibility Work: Static Stretching, Foam Roll
TRICEPS CIRCUIT: 4 ROUNDS
Day 5
- Warm-Up: Dynamic Stretch, Foam Roll
Deadlift
4 sets of 5 reps, 2.5 minutes rest
Perform 5 reps with 60% of W1RM, 5 reps with 65%, and 2 sets of 5 reps with 75%.
Romanian Deadlift
4 sets of 10 reps, 1 minute rest
Zercher Squat
4 sets of 12 reps, 1 minute rest
Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest
Barbell Landmine
4 sets of 20 reps, 1 minute rest- Flexibility Work: Static Stretching, Foam Roll
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:
WEEK 2
| Set | Rep Range | Weight |
| Set 1 | 4 reps | 65% of W1RM |
| Set 2 | 4 reps | 75% of W1RM |
| Set 3 | 4 reps | 85% of W1RM |
| Set 4 | 4 reps | 85% of W1RM |
WEEK 2
Day 1
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Bench Press
4 sets of 5 reps, 2.5 minutes rest
Perform 4 reps with 65% of W1RM, 4 reps with 65%, and 2 sets of 4 reps with 85%.
- Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest - Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest - Cuban Press
3 sets of 10 reps, 30 seconds rest - Triceps Dips
3 sets of 10 reps, 15 seconds rest - Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest - Lateral Raise
8 reps - Front Raise
8 reps - Rear Flyes
8 reps - Overhead Press
8 reps, rest 60 seconds
SUPERSET
SHOULDER CIRCUIT: 4 ROUNDS
Day 2
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Back Squat
4 sets of 4 reps, 2.5 minutes rest
Perform 4 reps with 65% of W1RM, 4 reps with 65%, and 2 sets of 4 reps with 85%.
- Front Squat
4 sets of 10 reps, 1 minute rest - Single-Leg Press
4 sets of 10 reps per side, 1 minute rest - Calf Raise
4 sets of 12 reps, 1 minute rest - Hanging Leg Raises
4 sets of 12 reps, 1 minute rest - Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
SUPERSET
Day 3
- Warm-Up: Dynamic Stretch, Foam Roll
- Weighted Pull-Ups
4 sets of 4 reps, 2.5 minutes rest
Perform 4 reps with 65% of W1RM, 4 reps with 65%, and 2 sets of 4 reps with 85%.
- Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest - Bodyweight Row
4 sets of 10 reps, 1 minute rest - Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest - Zottman Curl
8 reps - Cross-Body Curl
8 reps - Pronated Curl
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
BICEPS CIRCUIT: 4 ROUNDS
Day 4
- Warm-Up: Dynamic Stretch, Foam Roll
- Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest - Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
- High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest - Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest - Triceps Push-Downs
8 reps - Triceps Dips
8 reps - Narrow Push-Ups
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
TRICEPS CIRCUIT: 4 ROUNDS
Day 5
- Warm-Up: Dynamic Stretch, Foam Roll
- Deadlift
4 sets of 4 reps, 2.5 minutes rest
Perform 4 reps with 65% of W1RM, 4 reps with 65%, and 2 sets of 4 reps with 85%.
- Romanian Deadlift
4 sets of 10 reps, 1 minute rest - Zercher Squat
4 sets of 12 reps, 1 minute rest - Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest - Barbell Landmine
4 sets of 20 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
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:
WEEK 3
| Set | Rep Range | Weight |
| Set 1 | 3 reps | 70% of W1RM |
| Set 2 | 3 reps | 80% of W1RM |
| Set 3 | 3 reps | 90% of W1RM |
| Set 4 | 3 reps | 90% of W1RM |
WEEK 3
Day 1
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Bench Press
4 sets of 3 reps, 2.5 minutes rest
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
- Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest - Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest - Cuban Press
3 sets of 10 reps, 30 seconds rest - Triceps Dips
3 sets of 10 reps, 15 seconds rest - Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest - Lateral Raise
8 reps - Front Raise
8 reps - Rear Flyes
8 reps - Overhead Press
8 reps, rest 60 seconds
SUPERSET
SHOULDER CIRCUIT: 4 ROUNDS
Day 2
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Back Squat
4 sets of 3 reps, 2.5 minutes rest
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
- Front Squat
4 sets of 10 reps, 1 minute rest - Single-Leg Press
4 sets of 10 reps per side, 1 minute rest - Calf Raise
4 sets of 12 reps, 1 minute rest - Hanging Leg Raises
4 sets of 12 reps, 1 minute rest - Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
SUPERSET
Day 3
- Warm-Up: Dynamic Stretch, Foam Roll
- Weighted Pull-Ups
4 sets of 3 reps, 2.5 minutes rest
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
- Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest - Bodyweight Row
4 sets of 10 reps, 1 minute rest - Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest - Zottman Curl
8 reps - Cross-Body Curl
8 reps - Pronated Curl
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
BICEPS CIRCUIT: 4 ROUNDS
Day 4
- Warm-Up: Dynamic Stretch, Foam Roll
- Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest - Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
- High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest - Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest - Triceps Push-Downs
8 reps - Triceps Dips
8 reps - Narrow Push-Ups
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
TRICEPS CIRCUIT: 4 ROUNDS
Day 5
- Warm-Up: Dynamic Stretch, Foam Roll
- Deadlift
4 sets of 3 reps, 2.5 minutes rest
Perform 3 reps with 70% of W1RM, 3 reps with 80%, and 2 sets of 3 reps with 90%.
- Romanian Deadlift
4 sets of 10 reps, 1 minute rest - Zercher Squat
4 sets of 12 reps, 1 minute rest - Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest - Barbell Landmine
4 sets of 20 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
The Wolverine workout isn't all about strength. It's also about looking the part, whether your destination is the big screen or the selfie screen. This is a serious hypertrophy week, so get your calories. Then you're going to turn right back around and start again with week 1.
Here are your percentages on the main lifts:
WEEK 4
| Set | Rep Range | Weight |
| Set 1 | 10 reps | 40% of W1RM |
| Set 2 | 10 reps | 50% of W1RM |
| Set 3 | 10 reps | 60% of W1RM |
| Set 4 | 10 reps | 60% of W1RM |
WEEK 4
Day 1
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Bench Press
4 sets of 10 reps, 2.5 minutes rest
Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.
- Dumbbell Shoulder Press
4 sets of 10 reps, 1 minute rest - Behind-The-Neck Press
4 sets of 10 reps, 1 minute rest - Cuban Press
3 sets of 10 reps, 30 seconds rest - Triceps Dips
3 sets of 10 reps, 15 seconds rest - Triceps Push-Downs
3 sets of 12 reps, 60 seconds rest - Lateral Raise
8 reps - Front Raise
8 reps - Rear Flyes
8 reps - Overhead Press
8 reps, rest 60 seconds
SUPERSET
SHOULDER CIRCUIT: 4 ROUNDS
Day 2
- Warm-Up: Dynamic Stretch, Foam Roll
- Barbell Back Squat
4 sets of 10 reps, 2.5 minutes rest
Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.
- Front Squat
4 sets of 10 reps, 1 minute rest - Single-Leg Press
4 sets of 10 reps per side, 1 minute rest - Calf Raise
4 sets of 12 reps, 1 minute rest - Hanging Leg Raises
4 sets of 12 reps, 1 minute rest - Ab Wheel Roll-Outs
4 set of 10 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
SUPERSET
Day 3
- Warm-Up: Dynamic Stretch, Foam Roll
- Weighted Pull-Ups
4 sets of 10 reps, 2.5 minutes rest
Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.
- Dumbbell Single-Arm Row
4 sets of 12 reps, 1 minute rest - Bodyweight Row
4 sets of 10 reps, 1 minute rest - Incline Dumbbell Curl
4 sets of 10 reps, 1 minute rest - Zottman Curl
8 reps - Cross-Body Curl
8 reps - Pronated Curl
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
BICEPS CIRCUIT: 4 ROUNDS
Day 4
- Warm-Up: Dynamic Stretch, Foam Roll
- Incline Dumbbell Bench Press
4 dropsets of 6+6 reps, 2.5 minutes rest - Incline-Drop Dumbbell Bench Press
4 sets of 6+6+6 reps, 1 minute rest
Start on a steep incline. Perform 6 reps, reduce incline, perform another 6 reps, and then perform 6 reps from the flat bench.
- High-to-Low Cable Flyes
4 sets of 10 reps, 1 minute rest - Narrow-Grip Bench Press
4 sets of 10 reps, 1 minute rest - Triceps Push-Downs
8 reps - Triceps Dips
8 reps - Narrow Push-Ups
8 reps, rest 60 seconds - Flexibility Work: Static Stretching, Foam Roll
TRICEPS CIRCUIT: 4 ROUNDS
Day 5
- Warm-Up: Dynamic Stretch, Foam Roll
- Deadlift
4 sets of 10 reps, 2.5 minutes rest
Perform 10 reps with 40% of W1RM, 10 reps with 50%, and 2 sets of 10 reps with 60%.
- Romanian Deadlift
4 sets of 10 reps, 1 minute rest - Zercher Squat
4 sets of 12 reps, 1 minute rest - Weighted Incline Sit-Up
4 sets of 10 reps, 1 minute rest - Barbell Landmine
4 sets of 20 reps, 1 minute rest - Flexibility Work: Static Stretching, Foam Roll
No comments:
Post a Comment