The Wolverine Workout Routine: Train like the X-Men Mutant Logan

Last updated on June 29th, 2022 at 01:24 pm

Wolverine is one of my favorite superheroes.

Actually, I specifically asked Coach Richie if he could prepare this one for us.

Selfish?

Maybe a little. But hey, I’m still getting it up here on the site for everyone to use as well.

I’ve been through some of Coach Richie’s other Superhero/Character based workout routines, and they are brutal! I always say it’s okay to scale if you need. So, knowing that, I knew he was the man for the job of Wolverine.

Wolverine Stats:

Height: 5’3

Weight: 195 lbs w/o adamantium, 300 with adamantium

Real Name: James Howlett / Logan

Powers: Yes (Mutant)

I mean I’m pretty short, pretty close to 195 lbs, and have a pretty gnarly beard – so I’m pretty sure with Hugh Jackman being done with the role my call should be coming soon.

Or at least I’m consistently hopeful.

Prior to Wolverine’s addition, Spider-Man, Daredevil, and Green Arrow shared the shortest spot among the heroes we’ve seen thus far at 5’11.  Just above them are Aquaman and Punisher standing only an inch or so taller.

We’ve had Superman at 6’3, and both Captain America and Batman at 6’2, with Thor and Cyborg towering over them at 6’6, Thanos right there with them at 6’7, and Deathstroke right below at 6’5.

And, of course, Hulk is up there with Thor, Thanos and Cyborg, and sometimes even portrayed much taller.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Wolverine Diet and Nutrition

**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like The Hulk may get something specifically different**

Every hero needs to still have a good diet.

Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.

You can’t out train your diet, so I want to still give some pillars for nutrition.

You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.

Guys like Hugh Jackman and Terry Crews utilize intermittent fasting daily, and I also use it myself in conjunction with cyclical ketosis.

That being said, I also recommend tracking and paying attention to protein intake.

BUT, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.

Which is why our Academy utilizes multiple different Nutrition Classes (Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, Superhumans) to allow people to choose what is right for YOU!

Oh, and if you’re down with calorie counting instead, that’s always an option as well.  It’s just important to be aware of specific rules and precision while counting.

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Wolverine Workout Routine Research

Wolverine is one of my favorite superheroes.

Did I mention that?

So, this “fun part” is extra fun for me.

And, when I say fun part, I’m referring to this section in which I break down the powers and abilities so that we can figure out the how and why for our routine.

I’m going to start with the basics, strictly utilizing Wiki for a second:

He is a mutant who possesses animal-keen senses, enhanced physical capabilities, powerful regenerative ability known as a healing factor, and three retractable claws in each hand.

Easy enough to take that in, right?

I start here because Marvel goes way in depth, and I didn’t want to go crazy and scare you away!

What I want to take from Marvel is actually more-so Wolverine’s abilities.

Let’s take a look:

Due to his extensive training as a soldier, a C.I.A. operative, a samurai, a spy, and a member of the X-Men, Wolverine is an exceptional hand-to-hand combatant, having mastered virtually every fighting style on Earth. He is also a trained expert in multiple types of weapons, vehicles, computer systems, explosives, and assassination techniques. Wolverine is fluent in many languages, including Japanese, Russian, Chinese, Cheyenne, Lakota, and Spanish; he has some knowledge of French, Thai, and Vietnamese

And, while I won’t be teaching you how to speak any other languages (I nearly failed Latin in college) – we will be shooting to work towards the rest of the awesomeness you read there.

With the help of Coach Richie for strength and conditioning, and then also Coach Derek for MMA and making us assassin-like; we’re in good hands.

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The Wolverine Workout Routine

Training Volume:

5-7 days per week

Explanation:

We’re talking about Wolverine here!  This routine is pretty brutal.  BUT, it’s effective and will leave you sore and wanting more.  There are 5 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training.  All heroes should know how to defend themselves.

What you need to know:

A Superset means you’re performing those movements back to back.  If a movement is part of “Superset 1” it’s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after.

HIIT stands for High Intensity Interval Training.  Do one minute ON (sprint 6-10mph) and one minute OFF (walk 2.5-3.3mph) for 25 minutes.  That means you go back and forth every minute for the duration.  On, off, on, off, etc.

When lifting your initial lifts/compounds (especially), you should be using pyramid training.

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Everyday Warm Up: Stretch and Jump Rope

-Samson stretch: 3X30 sec

-Couch stretch: 3X30 sec

– 10 min HIIT (row, bike, run)

-Jump rope: 3X1 min-circuit 1

-Push ups: 3X10-circuit 1

-Pull ups: 3X5-circuit 1

Day 1: Bench and Bag

-Bench Press: 10, 8, 5, 3, 1

-Cable Cross: 3X10-super set 1

-DB Flyes: 3X10-super set 1

-Hex Press: 3X10-super set 1

-Heavy Bag: 3X1 min-circuit 1

-Burpees: 3X10-circuit 1

-Headstand Rock: 3X10-circuit 1

-DB shrug: 3X10(with hold)-circuit 1

-Ab wheel: 5X10-circuit 2

-Leg Raises: 5X10-circuit 2

-V twists: 5X10-circuit 2

-Rocking Plank: 5X10-circuit 2

-Jab Cross sit up: 5X10-circuit 2

-Med Ball drop: 5X10-circuit 2

Day 2: Deadlifts and Shadowboxing

-Deadlift: 10, 8, 5, 3, 1

-DB rows one arm: 3X10(each)-super set 1

-Lat Pull down: 3X10-super set 1

-Cable Row: 3X10-super set 1

-Weighted shadow boxing: 3X1 min-circuit 1

-Burpees: 3X10-circuit 1

-Headstand Rock: 3X10-circuit 1

-DB shrug: 3X10(with hold)-circuit 1

-Ab wheel: 5X10-circuit 2

-Leg Raises: 5X10-circuit 2

-V twists: 5X10-circuit 2

-Rocking Plank: 5X10-circuit 2

-Jab Cross sit up: 5X10-circuit 2

-Med Ball drop: 5X10-circuit 2

Day 3: Press and Shrug

-Military Press: 10, 8, 5, 3, 1

-Shrugs: 3X10-super set 1

-Face Pulls: 3X10-super set 1

-Lateral Raises: 3X10-super set 1

-Heavy Bag: 3X1 min-circuit 1

-Burpees: 3X10-circuit 1

-Headstand Rock: 3X10-circuit 1

-DB shrug: 3X10(with hold)-circuit 1

-Ab wheel: 5X10-circuit 2

-Leg Raises: 5X10-circuit 2

-V twists: 5X10-circuit 2

-Rocking Plank: 5X10-circuit 2

-Jab Cross sit up: 5X10-circuit 2

-Med Ball drop: 5X10-circuit 2

Day 4: Burpees and Biceps

-DB bicep curls: 3X10-super set 1

-Overhead tricep extension: 3X10-super set 1

-Preacher curls: 3X10-super set 1

-Close grip bench press: 3X10-super set 1

-Weighted shadow boxing: 3X1 min-circuit 1

-Burpees: 3X10-circuit 1

-Headstand Rock: 3X10-circuit 1

-DB shrug: 3X10(with hold)-circuit 1

-Ab wheel: 5X10-circuit 2

-Leg Raises: 5X10-circuit 2

-V twists: 5X10-circuit 2

-Rocking Plank: 5X10-circuit 2

-Jab Cross sit up: 5X10-circuit 2

-Med Ball drop: 5X10-circuit 2

Day 5: Squats and More Squats

-Squats: 10, 8, 5, 3, 1

-Front Squats: 3X10-super set 1

-Straight Leg Deadlift: 3X10-super set 1

-Lunges: 3X10-super set 1

-Heavy Bag: 3X1 min-circuit 1

-Burpees: 3X10-circuit 1

-Headstand Rock: 3X10-circuit 1

-DB shrug: 3X10(with hold)-circuit 1

-Ab wheel: 5X10-circuit 2

-Leg Raises: 5X10-circuit 2

-V twists: 5X10-circuit 2

-Rocking Plank: 5X10-circuit 2

-Jab Cross sit up: 5X10-circuit 2

-Med Ball drop: 5X10-circuit 2

EXTRA FINISHER: Wolverine’s Claws:

This last workout is for those individuals who want to push themselves extra hard as a finisher or as a workout for another day.

-Push jerk: 21, 15, 9

-Knees to elbows: 21, 15, 9

-Box jumps: 21, 15, 9

-DB uppercuts: 3X30-super set 1

-DB straight punches: 3X30-super set 1

-Light Bench Press: 3X10-super set 2

-Shoulder Press: 3X10-super set 2

-1 arm lat pullbacks: 3X10(each)-super set 2

Bonus 1-2 Days: Activity and MMA

All heroes (and villains) should know how to defend themselves.

Just ask MMA Coach Derek in The Academy.

Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.

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