The Wolverine Workout

"X-Men Origins: Wolverine" opens everywhere today. There are many obstacles in its way...internet leaks, questionable production history, and now the damn swine flu epidemic which could hurt it's opening day numbers. The one thing that looks like it can't be stopped is the actor who plays the popular Wolverine, Hugh Jackman.

After seeing "Wolverine," you'll come away with several observations, the most important being Jackman looking a little more pumped and ripped than in any of the previous three X-men movies. And it's true. Jackman worked his ass off for over a year to get in Wolverine-shape. He spent 90 minutes every day in training to get the final results, of which you'll see on the big screen. That not only required extreme dedication, but getting to that point also took a super-mindset.

The Wolverine Workout consists of two phases of weight training. The first phase builds overall muscle mass. This is done by lifting a weight in 3 seconds and returning to the starting position in1 second. The focus here is on more tension on the muscle forcing it to adapt and grow. The second phase builds pure strength...in other words, lifting heavy weights. In this phase, there are no rules on tempo/speed.

Each phase lasted 6 weeks and then was repeated. Workouts were 60-90 minutes long 5 days a week. The last week of each phase was filled with pilates, yoga, running and stretching. Oh, and bootcamp training. Think you're man enough? Read on.

The biggest change in these two phases needs to be your diet. Jackman ate six meals a day made up of lots of vegetables and lean proteins. He consumed 1000 calories over his normal food intake. Important note: Varying your workout is an important factor in getting results. People stick with the same program too long. If you adjust different variables - sets, tempo, etc. - that's going to force changes and get you more fit.

Still want the Wolverine Workout? Here it is:

Phase 1

Monday: Dumbbell Chest Press (on swiss ball), push ups (25 done immediately after chest press), lat pulldowns, cable side raises, straight bar curl, close-grip push ups

Tuesday: One-legged squats, dumbbell lunges, split-leg jumps, front squats, supine hip extensions (with swiss ball), crunches

Wednesday: yoga, pilates, stretching

Thursday: Push ups (100), walking lunges (30 steps), Swiss ball crunches (50), 1 minute sprints (outside or on treadmill), inch worms, lat pulldowns (50), stairs (take every second step, 20 reps, up and down is 1 rep)

Friday: 60 minute boot camp class

Phase 2

Monday: Wide grip rows, Flat dumbbell press, underhand lat pulldowns, dumbbell shoulder press, reverse crunch (30), planks (hold for 60 seconds)

Tuesday: Squats, dumbbell step ups, leg curls, cable wood chops, side planks (60 seconds each side)

Wednesday: yoga, pilates, stretching

Thursday: Incline dumbbell press, bent-over rows, military press, close-grip bench press, hanging leg raises

Friday: 60 minute boot camp class

X-Men Origins: Wolverine...in theaters today.