Last updated on June 29th, 2022 at 01:11 pm

It’s no secret Wolverine is one of my favorite characters.

And NO, it’s not JUST because he’s the closest character to my height range and also has a beard…

We’ve actually already had a Wolverine workout, a Weapon-X workout, AND our Hugh Jackman workout.

So this will be the fourth variation of a wolverine workout that we get.

If you didn’t know, this is our new category that I announced I’d be starting due to the high demand in cosplayers we have hitting the site, but it’s also an opportunity for me to give you secondary options to the main character workouts that will be slightly more generic and beginner-intermediate oriented; whereas the character workouts get pretty high volume when we begin talking about our overpowered characters!

Every single year people go to conventions and out for Halloween as Wolverine and Harley Quinn; which is why they’re featured as our first big pair into this new category.

So far we’ve seen Harley Quinn (this week), Scarlet Witch, and Brock & Misty (although Misty came long before I ever even thought this category would exist).

Wolverine Stats:

Height: 5’3

Weight: 195 lbs.

Real Name: James Howlett / Logan

Cosplay Variations to Discuss: Two

Wolverine has always been one of the shortest characters we’ve seen among men.

And, I’m not complaining.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Moralesonly an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

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.

Want The Unofficial Marvel Workout Booklet?
Grab The Unofficial Marvel Workout Booklet and Unleash Your Inner Superhero!

Wolverine Diet and Nutrition

This is normally where (in the character workouts at least) I’d throw you guys a nice copy paster to give you some links to awesome dietary guidelines.

The celebrity workouts get their own custom planning based around what that celebrity does, but the characters are very contingent on specific goals/starting points.

The same is going to be done here, but I’m going to be making some changes to help you out a little bit more.  So I’m going to start by suggesting what I think is the best Superhero Program for this cosplay if you choose to step it up a notch.  Of course, you can really step it up a notch and join our Academy to get access to everything we have to offer, but if not, you might want to check out The Program Shop for other options or even take The Program Selection Quiz to help you out.

Either way, my suggestion would be: The Bulk & Strength OR The Cut and Shred (Depending on if you’ll need to tack on mass or shred down and tone)

Which brings us to our information from the character workouts if you’re looking to go the free-route (which is totally fine):

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 Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

It’s all about sustainability.

AND, 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 (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!

Need Help Choosing The Best Marvel Inspired Workout?
Take The Marvel Workout Placement Quiz Now!

Wolverine Cosplay Information (and Options)

Here’s a section you guys have never seen before.

In the last couple articles in this category I tried molding together the cosplay and workout routine research section, but I’ve decided it’s better for you guys if I separate them so we can talk a little bit more about variations and look at some more information and options for you.

As you can tell from the picture above we have a few variations of Wolverine that we can jump into.

Although we’ll train to look like the right-most, we’re probably shooting to cosplay as the left two.

So I have a few options for you below that I think you’re going to like enough to want to pair them up with our workout.

The Good Stuff:

**These are not the budget options.  These are from our friends over at EZCosplay and are NOT simply “Halloween Costumes” but cosplay outfits that are made to transform you into these characters.**

Full Wolverine X-Men Suit

Logan’s Leather Jacker (to go with left-most-cosplay above)

Alternative Option: Just The Claws

Alternative Option: “The Last Stand” X-Men Suit

Amazon Budget Route:

**These are budget options that are from Amazon and may be simply Halloween Costume items, but are also the top options we suggest from the platform.**

Full Wolverine X-Men Suit

Logan’s Leather Jacker (to go with left-most-cosplay above)

Alternative Option: Just The Claws

And there you have it.

Along with this killer workout I’m going to build for you to turn you into Wolverine (or Logan, whichever you prefer), these are our favorite options for his outfit.

Don’t forget to tag me in your pics @MikeRomaine on Insta!

Take the SHJ Free Workout Placement Quiz
Take The Free Workout Placement Quiz and find the best free workout for you.

Wolverine Workout Routine Information (and Research)

So we have some more fun in this section.

Here I’ll be giving you a bit of a bio and also utilizing what we’ve discussed in the section above (and some more) to break down what we’ll be looking to achieve with this workout routine I’ll be building for you.

So let’s start at Wiki for a bit of a biography for Wolverine:

In the late 1880’s a child by the name of James Howlett was born. As a child James was a frail and sick boy. His allergies didn’t allow him to go out and play much. His father had requested that a twelve year old girl be brought to their estate. That girl was named Rose and she was to be a friend and play mate to James. She read to him and looked after him. Along with the grounds keeper’s son, Dog, James and Rose were the only children on the hill where the estate was. They had become close friends and played together as much as possible but Dog slowly grew away from them. Dog’s father, the grounds keeper was named Thomas Logan, he was an alcoholic and abuse his son.

Over the next few years Dog started to follow in his father footsteps, becoming cruel and heartless. James was given more responsibilities by his father and grandfather. After a big fight, Dog killed James’s K-9 companion which resulted in the Logans getting kicked off the Howlett estate.

In a fit of rage and anger Thomas Logan and his son entered the estate armed. They then took Rose hostage and demanded that she take them to the masters’ bedroom. There the elder Logan tried to persuade James’s mother, Elizabeth, to leave with them. Before they could leave John entered the room and discovered them together. In a rage of hate and dislike Thomas shot John as James walked into the room. Seeing his father shot and killed shocked him so much that it triggered his latent mutant abilities. His claws extended and continued through Thomas.

That’s one of my favorite bios, by the way.

You know, just so you know who you’re dealing with.

Although, I want it to be clear that we’re building this one based around achieving the Wolverine physique and not his powers and abilities (that would be the character workout).

That means we’re still looking to put on mass while being lean and shredded, but we can do it in a more conventional way.

For the sake of the cosplay that I suggest I will focus in on a couple things:

1. Bulking Up Our Muscles
2. Staying Lean and Vascular

That should get you guys right into the character’s physique.

You think you’re ready to become Wolverine?

Ready to Transform?!
Check out all The SHJ Programs and start unleashing your inner SuperHuman.

Wolverine [Cosplay] Workout

Training Volume:

5 days per week

Explanation:

So we’re focused on staying lean (or getting lean and vascular) while bulking up.  We’ve seen Hugh Jackman do something similar for his role.  We’ll be training 5 days per week to do the same, and I’ll also be adding in some supersets like Jackman likes to utilize (strictly because they are effective for our goal here as well).

Difficulty Level:

Intermediate

When we do our celebrity and character workouts we base the difficulty level off of their routines/their powers.  For this one it’s just a judgement call on how I believe we can best get you looking like each character.  For that reason I’m providing a level for each.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & traditional pyramid training, straight sets, super sets, progressive overload and more.

Wolverine Cosplay Workout: Chest and Triceps

Warm Up Cardio:

15-30 minutes of varied cardio (30 if extra fat loss is needed/wanted)

Workout:

Bench Press

4×10, 8, 5, 3

Close Grip Bench

4×10, 8, 5, 5

Superset One:

A. Incline Bench Press

3×10

B. Standing Incline DB Flyes

3×10

Tricet One:

A. Tricep Cable Overhead Extensions

3×10

B. Tricep Cable Pushdowns

3×10

C. Tricep Cable Kickbacks

3×10

Blowout:

A. Dips

3×10-15

B. Pushups

To Failure

Wolverine Cosplay Workout: Back and Biceps

Warm Up Cardio:

15-30 minutes of varied cardio (30 if extra fat loss is needed/wanted)

Workout:

Deadlifts (Hex Bar is Fine)

4×10, 8, 5, 3

Barbell Bicep Curls

4×10, 8, 5, 5

Superset One:

A. Cable Bicep Curls

3×10

B. Cable Hammer Curls w/ Rope

3×10

Tricet One:

A. Lateral Pulldowns

3×10

B. Straight Arm Pushdown

3×10

C. Face Pulls

3×10

Blowout:

A. Chin Ups

3×10-12

B. Pushups

To Failure

Wolverine Cosplay Workout: Cardio, Core and Calisthenics

Cardio:

30-60 minutes of varied cardio

**Time depends on how much fat-loss you’re going for**

Varied Cardio Options: Treadmill, StairMaster, Elliptical, Rower, Bike

Core:

Forearm Planks

4×60 seconds

Sit Ups

4×25

Lying or Hanging Leg Raises

4×25

Calisthenics:

**Scale to lower rep schemes if you’re a beginner**

Push Ups

5×10 or 5×30

Pull Ups

5×5 or 5×10

Dips

5×10 or 5×20

Wolverine Cosplay Workout: Legs and Calves

Warm Up Cardio:

15-30 minutes of varied cardio (30 if extra fat loss is needed/wanted)

Workout:

Back Squats

4×10, 8, 5, 3

Straight Leg Deadlift (Light or KB)

4×10, 8, 5, 5

Superset One:

A. Leg Press

3×10

B. Calf Raises on Leg Press

3×10

Tricet One:

A. Weighted Lunges

3×10

B. Quad Extension

3×10

C. Cable Pullthroughs

3×10

Blowout:

A. Hamstring Curls or Kickbacks

3×10-15

B. Jump Rope

To Failure

Wolverine Cosplay Workout: Shoulders and Traps

Warm Up Cardio:

15-30 minutes of varied cardio (30 if extra fat loss is needed/wanted)

Workout:

Overhead Press (Seated or Standing)

4×10, 8, 5, 3

Barbell Shrugs

4×10, 8, 5, 5

Superset One:

A. Power Cleans

3×10

B.DB Farmers Walk

3×50 ft

Tricet One:

A. Arnold Press Seated

3×10

B. Dumbbell Straight Raises

3×10

C. Upright Rows

3×10

Blowout:

A. Kettlebell Swings

3×10-15

B. Pushups

To Failure

Wolverine Cosplay Workout Schedule:

Monday: Chest and Triceps

Tuesday: Back and Biceps

Wednesday: Cardio, Core and Calisthenics

Thursday: Legs and Calves

Friday: Shoulders and Traps

Saturday: Off Day

Sunday: Active Off Day (Get outside and get active!)

Looking to step it up a notch?
Join The Superhero Academy and start unleashing your inner SuperHuman.