Wolverine Workout Plan: Train like Logan in Real Life!

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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)

  1. Warm-up: 10 minutes of dynamic stretching and mobility exercises.

  2. 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

  3. Cool Down: 5 minutes of static stretching focusing on upper body muscles.

Day 2: Wolverine Leg Day (Strength and Explosive Power)

  1. Warm-up: 10 minutes of light cardio (jogging, cycling, etc.).

  2. 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

  3. Cool Down: 5 minutes of foam rolling to release tension in lower body muscles.

Day 3: Wolverine Upper Pull Day (Strength)

  1. Warm-up: 10 minutes of dynamic stretching and mobility exercises.

  2. 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

  3. Cool Down: 5 minutes of static stretching focusing on upper body muscles.

Day 4: Wolverine Core and Kettlebell

  1. Warm-up: 10 minutes of dynamic stretching and mobility exercises.

  2. 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

  3. Cool Down: 5 minutes of foam rolling focusing on core and posterior chain muscles.

Day 5: Wolverine Full Body and Martial Arts

  1. Warm-up: 10 minutes of light cardio (jogging, cycling, etc.).

  2. 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

  3. Martial Arts Practice: Attend a martial arts class or practice techniques for 30-45 minutes, focusing on combat skills, agility, and coordination.

  4. Cool Down: 5 minutes of static stretching focusing on muscles worked during the workout.

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Invincible Training Plan: Workout like Mark Grayson in Real Life