Arms madness Workout: Want bigger, stronger arms? With this 45 minute workout challenge, you’ll look better than ever in no time at all.

Leg Madness Workout: Want to cut fat fast and look better than ever? Don’t forget leg day! This 45 minute workout challenge will get you fighting fit in no time at all

Hugh Jackman’s Wolverine Workout: Hugh Jackman as Wolverine is lean, but strong enough to tackle anything that comes his way! He trained hard to get the physique, and now you can follow in his footsteps with this training schedule from muscleandstrength.com.

Hugh Jackman’s physical transformation over the past years has made him one of the most impressive Hollywood physiques to cross the red carpet in the last decades. The role of Wolverine in the X-Men series is perhaps the most responsible for his physical transformation. Hugh first took on the role of Wolverine in 1999 and has transformed his body dramatically for the role on and off since then. His most dramatic transformation took place in X-Men Origins: Wolverine.

To transform his physique for the 2009 film, Jackman worked for over 6 months to pack on muscle and transform himself into the impressive image of Wolverine we all know. I say all of this to make sure that I give credit where credit is due. The road to Hugh’s transformation was a long journey that required consistency and hard work. During the height of his training, Hugh was training over two hours a day seven days a week with cardio and weight training.

To find out the specifics of his workout, you can view his trainer David Kingsbury’s blog. When observing someone else’s workout, remember that it is made specifically for them. In other words, for accomplishing their goals, addressing their weaknesses, taking into consideration their timeline, and utilizing the time they have available during the week to train. In Hugh Jackman’s case, he exercised for more than 14 hours each week. That’s a part time job. Most people do not have 14 hours to train or a deadline they must meet or risk losing millions of dollars.

You can still learn from Hugh Jackman’s training and use it to reach your goals and have a physique that turns heads. You must look beyond the exercises, sets and reps schemes and view the underlying principles that his workout is based upon and apply them to your own training.

After deconstructing Jackman’s workout, here are the underlying principles and factors that allowed him to attain and maintain a superhero’s physique.

Build a Captain America Body: Captain America is the envy of men from all over the world. He keeps the world safe and maintains his incredible physique while doing so. So how does he do it? Find out below.

The new Captain America: Winter Soldier movie hit theaters this year and saw the lines long to set eyes on the continuing adventures of the super soldier himself. Wrought with exceptional strength, speed, dexterity and overall ability Cap is one skillful dude not to mention his antagonist foe the Winter Soldier.

Wouldn’t it be nice to have just a little slice of that physique for yourself without fighting the crowd at the most popular stations at the gym? Have you been lifting all the heavy stuff for a while now on a traditional training plan with slowed or stalled gains and need something completely different? Do you also want to increase your real-world abilities and practical strength so you can not only look like you can take on those feats but actually do it too?

Below is an unorthodox training plan to get your physique progressing again. Chalked full of body weight moves and real, practical strength exercises the plan is designed for performance, functionality and (as a cool side effect) one kick-butt body. It will focus on building strength, speed and a superhero physique of your very own. So, if you want some change, big change, then try it out for yourself.

A brand-spanking new training program wouldn’t be complete without some structured guidelines. Like the virtues of Captain America you should have a few of your own to help stay the course and ultimately become successful.

Honesty: Be honest with yourself, your weak points, your ability and your goals. Adhere to the program details as best you can. Rest periods, rep ranges, cadence and effort all add up toward big gains. Don’t try to be like everyone else, you have a unique vision of what you want to do – go for it.

Bravery: Don’t be afraid to challenge yourself. You will become more and more conditioned as you go so don’t give up and challenge those fears into successes. Little by little you will create a whole new mindset and what you thought you couldn’t do in the past, will soon become your ability.

Humility: If something seems tough at the start, don’t fret. Keep trying and it will happen. Also, be humble enough not to perform any exercise with too much weight or loose form that could cause injury. When in doubt, lighten the load slightly and try to use perfect form and technique.
Conviction: Become determined and believe you will succeed. Having this type of mindset will help you in so many ways as you ebb and flow through the program. Some days you may lack some energy and motivation (that’s life) but if you are committed from the beginning you will have that faith as a foundation.

Authority: Take charge of your actions and reactions to challenges that may arise. Think of better ways to deal with stress and adversity. Only you will have the ultimate authority over both how you move forward and how you can deal with potential setbacks and roadblocks. Take charge and press on!

Perform the following program for six weeks. Perform the workouts over any five day period that fits your schedule. Again, pay close attention to rest periods and challenge yourself to perform a little better each week.

Perform the following full body circuit prior to every training day. This will get you primed for the work ahead. Do one or two rounds with a 30 second rest between rounds.

10 burpees
10 prisoner squats
10 push-ups
10 walking lunges
10 floor crunches

Intermediate Training Programme: Once you’ve mastered the beginners’ workout plan, you’ll need something a bit more challenging. Take the next step into fitness with our intermediate programme and let the transformation begin!

Beginners’ Training Programme: If you’ve just started out at Zone Fitness and you’re feeling a little lost, try out this workout plan we’ve devised just for you! It’ll get you up to speed and feeling confident with your body before you know it.