Hugh Jackman utilized Zottman curls to build his physique for Deadpool & Wolverine. The specific movement targets forearm muscles most gym-goers overlook during standard arm sessions. Trainer David Kingsbury designed the routine to maximize eccentric tension through a rotating grip technique.

Even at 57, the Australian actor still has the same mass as ever. According to an Instagram post by Men's Active Magazine, “Hugh Jackman’s arm routine for Deadpool & Wolverine — built by trainer David Kingsbury — runs two supersets and one giant set. Total time: under 60 minutes. No filler.”

Under this structured workout, he has to follow movements like chin-ups with dips as the compound base. After that, the Deadpool actor “moves into a second superset of dips and Zottman curls.”

According to the May 8 post, “The Zottman is where most men lose the gains they’re chasing: you curl up with an underhand grip, then rotate to overhand for the negative — which loads the forearms under eccentric tension that a standard curl never reaches. That’s the muscle most men in the gym are skipping.”

Additionally, for the massive biceps, the actor used:

• EZ bar curls, performing at a slight forward lean position to stretch the bottom of the rep.
• Dumbbell preacher curls and Rope pulldowns in the later preparation cycle.

For such a huge arm, he follows a simple principle: “add load, week after week.”

Not only that, according to Boxlife, Jackman also followed giant sets with 4 sets for his arms, which included:

• Triceps Pushdown: 12 reps
• Medicine Ball Push-up: 12 reps
• Hammer Curl: 10 reps
• Cross-body Curl: 10 reps
• Rest 60 seconds between sets

While Jackman’s arm workout may mesmerize his fans, the actor has also followed an intense overall workout routine for his role as Wolverine in Deadpool 3.

Hugh Jackman's overall workout routine for Wolverine

According to Generation Iron, Jackman followed a structured routine that included:

Day 1: Shoulder and chest

• Front raises: 3 sets× 8 reps
• Lateral raises: 3 sets× 8 reps
• Rear shoulder flys: 3 sets× 8 reps
• Overhead press: 3 sets× 8 reps
• Triceps dips: 3 sets × 10 reps
• Triceps pushdown: 3 sets × 12 reps
• Dumbbell shoulder press: 4 sets× 10 reps
• Cuban press: 3 sets × 10 reps

Day 2: Abs and legs

• Back squat: 4 sets × 5 reps
• Front squat: 4 sets × 10 reps
• Leg press: 4 sets × 10 reps
• Calf raise: 4 sets × 12 reps
• Leg raises: 4 sets × 12 reps
• Ab wheels: 4 sets × 10 reps
• Knee raises: 4 sets × 10 reps
• Decline Sit-Ups: 4 sets × 10 reps

Day 3 was mainly dedicated to the biceps.

Day 4: chest

• Dumbbell press: 4 sets× 6 reps
• Dips: 4 sets× 8 reps
• Incline bench press: 4 sets× 6 reps
• Cable flys: 4 sets × 10 reps

Day 5: Legs and core

• Deadlifts: 4 sets × 5 reps
• Incline sit-ups: 4 sets × 10 reps
• Barbell landmine: 3 sets × 10 reps
• Zercher squats: 4 sets × 12 reps

To support his weightlifting routine, the actor also followed an intense cardio routine, which included:

• 10 minutes of cardio before starting the exercises
• And after the workout, Jackman ended the session with 20 to 30 minutes of cardio

So, becoming Wolverine was not easy for Jackman. It took years of grueling workout sessions and intense dedication.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil