It’s been more than two decades since Hugh Jackman first unleashed his claws as Wolverine — and at 56, he’s still rocking superhero-level arms.
That physique? It didn’t happen by accident. A big part of it came from David Kingsbury, a trainer to the stars who’s sculpted Hollywood bodies for the likes of Jake Gyllenhaal, Chris Hemsworth, and Michael Fassbender.
Naturally, I had to find out if I could survive one of his arm workouts. Spoiler alert: I barely did.
This is no casual biceps pump. It’s a ruthless combo of supersets and a punishing giant set designed to add serious size — fast.
After 50 grueling minutes of curls, dips, and press-ups, my arms felt like overcooked spaghetti.
But was it worth it? Here’s exactly what went down — and whether you should give it a go.
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The Wolverine Arm Workout: A Breakdown
Jackman’s arm routine is split into two supersets and one giant set — all designed for hypertrophy, time efficiency, and maximum fatigue. Here’s the structure:
Superset 1 (x6 sets)
- Floor Press – 6 reps
- Chin-ups (narrow grip) – 6 reps
Rest 60 seconds between sets.
Superset 2 (x4 sets)
- Dips – 12 reps
- Zottman Curls – 12 reps
Rest 60 seconds between sets.
Giant Set (x4 sets)
- Triceps Pushdown – 12 reps
- Medicine Ball Push-up – 12 reps
- Hammer Curl – 10 reps
- Cross-body Curl – 10 reps
Rest 60 seconds between sets.
If your arms aren’t trembling already just reading that, don’t worry — they will be.
What It Feels Like to Train Like Wolverine
Starting Strong… Kind Of
The first superset sounds simple on paper, but that’s deceiving. Six sets of low-rep floor presses are meant to go heavy, but this variation isn’t beginner-friendly. Getting into position with heavy dumbbells on the floor is awkward at best, and I couldn’t load the movement enough to feel properly challenged.
Worse, the floor press lacks full range of motion — which made it feel incomplete compared to something like a close-grip bench press.
Chin-ups, on the other hand, are always a humbling experience. By the fourth set, I was relying heavily on my back to help out my already-fatigued biceps. Still, the antagonistic pairing worked: I was tired, but not cooked.
Dips & Zottman Curls: The Real Burn Begins
The second superset is where this workout finds its bite. Dips are deceptively hard — especially strict bodyweight ones — and 12 reps per set meant my triceps were absolutely lit by round three.
Then came the Zottman curls, a movement I’d previously avoided but now kind of love. The twist — curling up like a standard curl, then rotating to an overhand grip for the negative — absolutely torched my forearms and slowed me down in a good way. I had to dial back the weight to keep form, but it made the burn more intense.
The Giant Set: Pain with a Purpose
No amount of prep could have braced me for the final four exercises in a continuous loop. After triceps pushdowns and medicine ball push-ups, my triceps were already toasted. Then came hammer curls and cross-body curls, which are all about the brachialis, the often-overlooked muscle that gives your arms that thick 3D look.
By the end of each round, my arms were swollen with blood, burning with lactic acid, and begging for mercy. This is where you earn your “mutant status” — or throw in the towel.
Is This Workout Actually Worth It?
Short answer? Absolutely — with a few caveats.
Here’s what works:
- Time efficiency: You’re done in under an hour.
- High volume, low rest: Perfect for hypertrophy.
- Variety: Compound lifts, isolation moves, tempo training, and unilateral exercises are all in play.
But there are drawbacks:
- Floor press limitations: Unless you’re training with a partner or a good setup, it’s not ideal for heavy loading.
- Volume overload: Six sets in the first superset could be excessive for some lifters — especially beginners.
Ultimately, though, this session delivers exactly what it promises: a superhuman pump in a short amount of time. It’s a brutal but intelligent routine that targets every muscle in the arms with both compound and isolation work — and the proof is in Jackman’s sleeves.
Pro Tips If You’re Going to Try This
If you’re considering channeling your inner Wolverine, here’s how to make the most of it:
- Modify the floor press: Try a dumbbell chest press or close-grip bench instead for more load and range.
- Control the Zottmans: Use lighter weights than you think. Tempo matters here.
- Respect the giant set: Don’t rush it. Maintain form even when your arms start failing.
- Scale the volume: Start with 4 sets for the first superset if you’re new to high-volume training.
- Recover like a mutant: Eat enough protein, get your calories up, and prioritize sleep. Jackman didn’t build those arms on workouts alone.
Final Verdict
This workout might not include adamantium injections or government experiments, but it will absolutely destroy your arms in the best way possible. It’s smart, challenging, and perfectly designed to bring visible results — fast.
If you’ve got 50 minutes, a decent home or commercial gym setup, and a high pain tolerance, give it a shot.
Just don’t make plans to lift anything heavy afterward.
