Wolverine Training Plan: Real-Life X-Men Workout
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For those that have seen the recent Deadpool trailer, if you know - you know. We just had to bring Wolverine to the lineup!
In this segment of the Superhero Workout Series, we are introducing our second X-Men character, following Professor X!
We have covered plenty of Marvel Heroes on this site, including Spider-Man, Captain America, Blade, Moon Knight, and Daredevil!
Let's begin the training breakdown - starting with the physique ranking!
Wolverine Physique Ranking
Over at Action Hero Athletics, we devised a system for physique analysis. We call it the attainability scale.
This system helps us discover the realistic aspects of a character's physique and if it is genuinely realistic/attainable.
Tier 1: Realistically achievable (Natty)
Tier 2: Giga Genetics (Natty, but maybe not as easily attainable)
Tier 3: Not natty (requires PED's for maintenance)
Wolverine's physique is ranked at Tier 3 - Not Natty.
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Wolverine Workout Principles
Even though Wolverine's physique does not necessarily fit into the naturally achievable category, it is still very possible to achieve a performance inspired by Wolverine and a physique made up primarily of muscle.
Here are some of his feats and workout principles that will give us direction in a workout program.
Enhanced Strength: Wolverine possesses extreme superhuman strength and can lift his body weight several times.
Agility and Reflexes: His performance in these areas is enhanced as well, allowing him to move at a high level
Endurance and Stamina: Wolverine's ability to heal quickly has also granted him remarkable endurance and stamina, allowing him to push past his limits.
How to Workout like Wolverine in Real Life
From a gym bro’s perspective, here is what is required to workout like Wolverine in real life:
Wolverine’s strength
Wolverine’s overall performance
Wolverine’s endurance
Now, let’s get to the wolverine workout!
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Day 1: Wolverine Upper Push Day (Strength)
Warm-up: 10 minutes of dynamic stretching and mobility exercises.
Strength Training:
Barbell Bench Press: 4 sets x 6 reps
Overhead Barbell Press: 4 sets x 6 reps
Incline Dumbbell Press: 3 sets x 8 reps
Dumbbell Shoulder Press: 3 sets x 8 reps
Tricep Dips: 3 sets x 10 reps
Cool Down: 5 minutes of static stretching focusing on upper body muscles.
Day 2: Wolverine Leg Day (Strength and Explosive Power)
Warm-up: 10 minutes of light cardio (jogging, cycling, etc.).
Strength Training:
Barbell Squats: 4 sets x 6 reps
Deadlifts: 4 sets x 6 reps
Bulgarian Split Squats: 3 sets x 8 reps (each leg)
Box Jumps: 3 sets x 8 reps
Romanian Deadlifts: 3 sets x 8 reps
Cool Down: 5 minutes of foam rolling to release tension in lower body muscles.
Day 3: Wolverine Upper Pull Day (Strength)
Warm-up: 10 minutes of dynamic stretching and mobility exercises.
Strength Training:
Pull-ups: 4 sets x max reps
Bent-over Barbell Rows: 4 sets x 8 reps
One-arm Dumbbell Rows: 3 sets x 10 reps (each arm)
Face Pulls: 3 sets x 12 reps
Barbell Shrugs: 3 sets x 10 reps
Cool Down: 5 minutes of static stretching focusing on upper body muscles.
Day 4: Wolverine Core and Kettlebell
Warm-up: 10 minutes of dynamic stretching and mobility exercises.
Strength Training:
Kettlebell Swings: 4 sets x 12 reps
Turkish Get-ups: 3 sets x 6 reps (each side)
Russian Twists: 3 sets x 20 reps
Plank Variations (Side Planks, Plank with Leg Lifts, etc.): 3 sets x 30-60 seconds each
Hanging Leg Raises: 3 sets x 10 reps
Cool Down: 5 minutes of foam rolling focusing on core and posterior chain muscles.
Day 5: Wolverine Full Body and Martial Arts
Warm-up: 10 minutes of light cardio (jogging, cycling, etc.).
Strength Training:
Clean and Press: 4 sets x 6 reps
Medicine Ball Slams: 3 sets x 12 reps
Dumbbell Lunges: 3 sets x 10 reps (each leg)
Push-up Variations (Diamond, Wide, Close Grip): 3 sets x max reps
Pull-ups: 3 sets x max reps
Martial Arts Practice: Attend a martial arts class or practice techniques for 30-45 minutes, focusing on combat skills, agility, and coordination.
Cool Down: 5 minutes of static stretching focusing on muscles worked during the workout.
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