Welcome to the Wolverine Workout, a programme inspired by the ferocity and savage resilience of the legendary X-Man himself. This system blends hybrid strength, heavy lifting, and high-intensity conditioning to push your limits, sharpen your resilience, and build a body that can take a hit and keep moving.
Table of Contents
🐺 The Best There Is…
Wolverine — also known as Logan — is one of Marvel’s most iconic anti-heroes: gruff, relentless, loyal to a fault, and built to survive anything the world throws at him. Blessed with a healing factor that drags him back from death’s doorstep, heightened senses that let him hunt like a predator, and adamantium claws that carve through steel, Wolverine carries the weight of a warrior who never had to bluff. His legend is earned the hard way.
Wolverine’s popularity and impact have made him one of Marvel’s most recognisable and enduring characters. He embodies pure, unfiltered resilience — the idea that life hits hard, keeps hitting, and you hit back harder.
🩸 Hard to Kill
The Weapon X Workout is a six-day hybrid training plan designed to forge raw strength, brutal conditioning, and feral endurance. You’ll rotate through heavy resistance sessions, HIIT circuits, functional conditioning, and ferocious cardio — each built to reflect Logan’s defining traits: explosive power, relentless pace, and the ability to keep moving when everyone else is done.
Low rest. High grit. No excuses.
This isn’t casual fitness — it’s engineered transformation. A programme built to harden your body, sharpen your mindset, and leave you operating at your most dangerous.
"Life is pain, princess. Anyone who tells you differently is selling something."
– Logan (Wolverine)
Weapon X Circuits
⚙️🔩 Breakdown
The Weapon X programme runs on a two-a-day format: AM strength and PM Berserker Conditioning. Mornings are dedicated to heavy resistance training, while afternoons hit you with HIIT, cardio, and functional conditioning designed to break limits and harden resilience. Across six training days, you’ll rotate between strength, conditioning, and core/cardio work, with one PM session and one full day assigned to recovery.
Across the week you’ll face:
- 5 x AM sessions of heavy resistance work.
- 4 x PM ‘Berserker Conditioning’ HIIT circuits.
- 2 cardio + core sessions.
- 1 full recovery day.
🦾 Resistance Training & 1RM Breakdown
Wolverine isn’t just strong — he’s durable, explosive, and capable of outlasting almost anything. The resistance training mirrors this: a hybrid strength–endurance system built around pyramid sets, heavy loading, and steady progression over the 4–6 week cycle.
How the Pyramid Works
- High reps early → endurance + conditioning.
- Lower reps + heavier weight later → strength + power.
- Medium-to-heavy loads throughout → hypertrophy + resilience.
This builds strength, size, and work capacity simultaneously — the hallmark of Wolverine’s physique.
Load, Reps & Recovery
- Start at 70–80% 1RM.
- Final sets climb to 85–90% 1RM.
- Reps descend (medium → low).
- Rest 1–2 minutes between sets (closer to 2 minutes as the weight increases).
⚡ HIIT Circuits & Cardio
Afternoons are all about conditioning — divided into Berserker HIIT circuits and Primal cardio + core work to build endurance, grit, and fight-ready resilience.
🔥 Berserker HIIT Circuits (PM)
Weapon X HIIT is built around maximum output with minimum rest. These afternoon circuits are short, savage, and designed to keep your heart rate red-lined while sharpening explosive power, speed, and mental grit.
💀 Primal Cardio + Core Conditioning (PM)
These sessions combine intense cardio work with targeted core training to build durability, breathing efficiency, and resilience. Simple, brutal, and designed to keep you moving even when your tank is empty.
🛠️ Equipment Required
Most of the Weapon X programme only needs basic strength kit and a handful of functional tools. Everything can be adapted or improvised if needed. Cardio remains simple — a timer and space to sprint.
- Resistance: Barbells, dumbbells, plates, bench, machines.
- Functional: Kettlebells, battle ropes, slam balls, sandbags/tyres.
- Cardio: Timer + open space (treadmill optional).
🎯 The Goal
The goal of Weapon X is to build a physique that is strong, fatigue-resistant, and explosive, able to produce power repeatedly under high stress. Put simply: a body built for battle — healing factor not included.
🐺 Workout Summary
📅 Training Schedule
Monday → Saturday: Training.
Sunday: Full recovery.
🦾 What’s Included
- 5 heavy weight-training sessions.
- 4 Weapon X HIIT circuits.
- 2 cardio + core conditioning sessions.
⏳ Programme Duration
Run for 4–6 weeks, increasing resistance progressively as performance improves.
🗡️ Monday — Way of the Ronin
AM - Strength Circuit - Legs and Abs
- Barbell Back Squat – Pyramid x 4 reps (12, 10, 8, 6).
- Front Squat – Pyramid x 4 reps (12, 10, 8, 6).
- Single-Leg Press – Pyramid x 4 reps (12, 10, 8, 6).
- Dumbbell Lunges(Superset) – 3 x 20 reps (10 each leg).
- Dumbbell Step-ups – 3 x 20 reps (10 each leg).
- Barbell Hack Squat – 3 x 12 reps.
- Hanging Knee raises Tempo training 3 x 12 reps.
- Abs Wheel Rollout 3 x 12 reps.
- Hollow Rocks – 3 x 20 reps.
- Dumbbell Woodcutters – 3 x 12 reps (each side).
PM - Berserker Conditioning: (Monday and Friday)
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit Training: This circuit is all about Power and Explosiveness. Perform each exercise for the prescribed rounds with maximum effort, followed by 10 seconds of rest. Complete 4 rounds with minimal rest between exercises.
- Box Jumps: 4 sets of 12 reps.
- Medicine Ball Slams: 4 sets of 12 reps.
- Plyometric Push-ups: 4 sets of 10 reps.
- Tire Flips: 4 sets of 10 reps.
- Kettlebell Swings: 4 sets of 12 reps.
- Explosive Lunges: 4 sets of 10 reps (each leg).
- Berserker Shadow boxing: (1 minute round).
- Cool-down: 5-10 minutes of light cardio and static stretches.
🐾 Tuesday — Hunt the Sabretooth
AM - Strength Circuit - Shoulders and Triceps
- Barbell Bench Press – Pyramid x 4 reps (12, 10, 8, 6).
- Seated Dumbbell Shoulder Press – 4 x 12 reps.
- Behind Neck Press – 4 x 12 reps.
- Cuban Press (with Dumbbells) – 3 x 12 reps.
- Triceps Dip (Parallel bars) – 3 x 12 reps.
- Incline Dumbbell French Press – 3 x 12 reps.
- Barbell Shoulder Shrugs – 3 x 12 reps.
- Dumbbell Giant Set: a) Anterior Delt raises. b) Rear flys. c) Lat raises. d) Overhead Press – 3 x 12 reps (each exercise).
- Barbell Military Press – Drop sets 4 x 12 reps.
PM - Berserker Conditioning: (Tuesday and Thursday)
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit Training: This circuit is all about Endurance and Conditioning. Perform each exercise for the prescribed rounds with maximum effort, followed by 10 seconds of rest between exercises. Complete 4 rounds with minimal rest between rounds.
- Battle Ropes: Perform alternating waves (round 1 + 3), and then slams (rounds 2 + 4). Rest for 30 seconds x 4 sets total.
- Farmer’s Walk: Walk 50-100 feet. Rest for 30 second x 4 sets
- Burpees: x 4 sets of 12 reps.
- Mountain Climbers: 4 sets of 40 reps (20 each leg).
- Sled Push or Prowler Push: Push for a distance of 50-100 feet. Rest 30 seconds x 4 sets. If you don’t have access to equipment, perform explosive forward lunges or squat jumps.
- Bear Walks: Walk 50-100 feet. Rest for 30 seconds x 4 sets.
- Duck walks: Walk for 50-100 feet. Rest for 30 seconds x 4 sets.
- Cool-down: 5-10 minutes of light cardio and static stretches.
🏛️🔥 Wednesday — Enemy of the State
AM - Strength Circuit - Back and Biceps
- Pull-ups – 8-12 reps x 3 (go to failure on last set).
- Lat Pulldowns – Pyramid x 4 reps (12, 10, 8, 6).
- Dumbbell Single Arm Rows – Pyramid x 4 reps (12, 10, 8, 6).
- Bench Incline Dumbbell Curls – 3 x 12 reps.
- a). Zottman Curls. b). Pronated Curls – Superset x 12 reps (each exercise).
- Close grip pull-downs – 3 x 12 reps.
- Dumbbell Hammer Curls – 3 x 12 reps.
- Weighted decline sit-ups – 3 x 12 reps.
- Mountain Climbers – x 20 reps (each side).
PM - Cardio and Corework (Wednesday and Saturday)
- Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling).
- HIIT Cardio: Engage in 15-20 minutes of high-intensity interval training (HIIT) on a stationary bike, treadmill, rower etc.
- Core work: Core and Abdominal Endurance (Core Stability) x 3 rounds.
HIIT Cardio: Alternate between:
- Fast walking/cycling – 30 seconds.
- Jogging speed – 30 seconds.
- ¾ of max effort – 30 seconds.
- Maximum effort – 30 seconds.
- Return to fast walking and start the cycle again until time expires.
- To challenge yourself, you may gradually increase the incline/resistance as you progress.
15-20 HIIT cardio with your machine of choice. Alternatively, feel free to undertake timed sprints outdoors.
Core and Abdominal Endurance (Core Stability):
- Plank Hold: 3 sets of 1 minute.
- Russian Twists: 3 sets of 15 reps (each side).
- Hanging Leg Raises: 3 sets of 10 reps.
- Bicycle Crunches: 3 sets of 20 reps (10 reps per side).
- Plank with hip dips: 3 sets of 20 reps (10 reps per side).
- Leg raises: 3 sets of 20 reps (10 reps per side).
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
🩸 Thursday — Blood Debt
AM - Strength Circuit - Chest and Triceps
- Incline Dumbbell Press Drop – (6 reps Heavy – 6 Reps Light) x 4 sets.
- Various Incline Dumbbell Bench Presses – (45 degrees x 6 reps, 30 degrees x 6 reps, flat bench x 6 reps) x 4 sets.
- Incline Dumbbell Flyes – 3 x 12 reps.
- a). Narrow grip barbell press. b). Triceps Push Ups – Superset: 4 x 12 reps of each exercise.
- a) Triceps Dips (Parallel bar). b) Triceps overhead extension with dumbbells – Superset: 4 x 12 reps of each exercise.
- a) Incline pushups. b) Decline Push Ups – Superset: 3 x 12 (a + b – 24 total each round).
- Bench in and outs (abs) – 3 x 20 reps.
- Planks with shoulder taps – 3 x 20 reps (10 each side).
PM - Berserker Conditioning: (Tuesday and Thursday)
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit Training: This circuit is all about Endurance and Conditioning. Perform each exercise for the prescribed rounds with maximum effort, followed by 10 seconds of rest between exercises. Complete 4 rounds with minimal rest between rounds.
- Battle Ropes: Perform alternating waves (round 1 + 3), and then slams (rounds 2 + 4). Rest for 30 seconds x 4 sets total.
- Farmer’s Walk: Walk 50-100 feet. Rest for 30 second x 4 sets
- Burpees: x 4 sets of 12 reps.
- Mountain Climbers: 4 sets of 40 reps (20 each leg).
- Sled Push or Prowler Push: Push for a distance of 50-100 feet. Rest 30 seconds x 4 sets. If you don’t have access to equipment, perform explosive forward lunges or squat jumps.
- Bear Walks: Walk 50-100 feet. Rest for 30 seconds x 4 sets.
- Duck walks: Walk for 50-100 feet. Rest for 30 seconds x 4 sets.
- Cool-down: 5-10 minutes of light cardio and static stretches.
❄️☢️ Friday — Soviet Winter: Omega Red Showdown
AM - Strength Circuit - Legs and Core.
- Deadlift – Pyramid x 4 reps (12, 10, 8, 6).
- Romanian Deadlifts – Pyramid x 4 reps (12, 10, 8, 6).
- Zercher Squats – Pyramid x 4 reps (12, 10, 8, 6).
- a) Bulgarian Split Lunges. b) Dumbbell side lunges – Superset: 3 x 20 reps (10 each side).
- a) Leg extensions. b) Leg curls – Superset: 4 x 12 reps.
- a) Barbell Landmines squats. b) Barbell Landmine oblique twists – Superset: 3 x 20 reps of each exercise (10 each side with the twists).
- Weighted Decline Sit-ups – 3 x 20 reps.
PM - Berserker Conditioning: (Monday and Friday)
- Warm-up: 7 minutes of dynamic stretches (e.g., high knees, butt kicks, leg swings).
- Circuit Training: This circuit is all about Power and Explosiveness. Perform each exercise for the prescribed rounds with maximum effort, followed by 10 seconds of rest. Complete 4 rounds with minimal rest between exercises.
- Box Jumps: 4 sets of 12 reps.
- Medicine Ball Slams: 4 sets of 12 reps.
- Plyometric Push-ups: 4 sets of 10 reps.
- Tire Flips: 4 sets of 10 reps.
- Kettlebell Swings: 4 sets of 12 reps.
- Explosive Lunges: 4 sets of 10 reps (each leg).
- Berserker Shadow boxing: (1 minute round).
- Cool-down: 5-10 minutes of light cardio and static stretches.
🏯⚔️ Saturday — Challenge of Clan Yashida
AM - Cardio and Corework (Wednesday and Saturday)
- Warm-up: 5-10 minutes of light cardio (e.g., jogging, cycling).
- HIIT Cardio: Engage in 15-20 minutes of high-intensity interval training (HIIT) on a stationary bike, treadmill, rower etc.
- Core work: Core and Abdominal Endurance (Core Stability) x 3 rounds.
HIIT Cardio: Alternate between:
- Fast walking/cycling – 30 seconds.
- Jogging speed – 30 seconds.
- ¾ of max effort – 30 seconds.
- Maximum effort – 30 seconds.
- Return to fast walking and start the cycle again until time expires.
- To challenge yourself, you may gradually increase the incline/resistance as you progress.
15-20 HIIT cardio with your machine of choice. Alternatively, feel free to undertake timed sprints outdoors.
Core and Abdominal Endurance (Core Stability):
- Back extensions: 3 sets of 15 reps.
- Stick crunches: 3 sets of 15 reps.
- Swiss ball rollout: 3 sets of 15 reps.
- Windscreen wipers: 3 sets of 20 reps (10 reps per side).
- Kettlebell swings: 3 sets of 20 reps.
- Kettlebell around the worlds/slingshots: 3 sets of 20 reps (change direction after 10 reps).
- Cool-down: Finish each workout session with a 5-10 minute cool-down routine that includes static stretching exercises for all major muscle groups.
🧪♻️ Sunday — Regeneration Tank
All Day - Mutant Healing - Active Recovery
Recuperation time matters. Active recovery should stay low-impact, focused on improving blood flow, relaxing the system, and restoring your engine. Move like Logan on a rare calm day — take a slow walk through a park, hit a woodland trail, or just wander somewhere quiet and green. Fresh air and easy miles make for simple, effective recovery.
If you prefer something a bit livelier, play a light sport or choose another low-stress activity to get the body moving without taxing it. The aim is gentle movement, not another battle.
Get back to nature, Wolverine style.
Or, channel Wolverine’s quieter side and chase stillness instead. Find a calm spot, breathe deeply, stretch, meditate, and let the nervous system settle. This afternoon is about regeneration, not effort — your own version of a healing factor reset. Recover, replenish, and be ready when the next session hits.
🍖 Fueling the Animal: Eat Well
This programme demands proper nutrition.
To make real progress:
- Prioritise high protein for muscle repair.
- Keep carbs controlled but consistent.
- Choose dense, simple meals.
- Hydrate aggressively.
- Supplement where needed (omega-3s, creatine, electrolytes).
Remember to cool down, stretch and drink water!
Workout Complete!!
Logan’s rule for training and battle: outlast everything.
Appendix - About Logan
Wolverine’s body was engineered for destruction, but his mind and will were forged long before Weapon X ever touched him. This appendix breaks down his origins, history, powers, and personality — the blueprint that shaped the workout you’re about to tackle. To train like Logan, you need to understand what made him the most dangerous mutant alive.
Some of the Wolverines Rogues gallery, all out to kill him. Omega Red, Sabretooth, Cyber, the Reavers, Magneto and Lady Deathstrike.
Click on the links below for more on Wolverine.
Early History
Born in the late 19th century on the Howlett estate in Alberta, James Howlett lived in comfort until witnessing the murder of his father by Thomas Logan. The trauma triggered his mutation — bone claws emerging as he killed Thomas in self-defence.
The aftermath destroyed the family. It was later revealed that Thomas Logan was James’ biological father, deepening the fracture with Dog Logan, who blamed James for everything.
Unable to cope, James fled and abandoned his old life. From then on he lived as Logan — a runaway shaped by loss, instinct, and survival.
Nomad
Logan travelled north with Rose, one of the few stabilising figures in his early years. They settled in a mining community where he worked manual labour and tried to build a quieter life. But Dog Logan eventually found them, and in the fight that followed, Rose was accidentally killed.
Grief pushed Logan back into isolation. His healing factor, heightened senses, and natural combat instincts drew him into decades of wandering through conflicts and 20th-century wars. Rivalries — particularly with Sabretooth — and fragmented memories defined much of this era.
Weapon X Program
Logan was captured by the clandestine Weapon X organisation, chosen for experimentation due to his healing factor. They bonded adamantium to his skeleton — a process as brutal mentally as it was physically — turning his bone claws into indestructible blades and erasing much of his memory.
For a time he existed only as Weapon X, a controlled asset. But Logan’s willpower eventually broke through, allowing him to escape into the wilderness with a shattered identity.
Weapon X didn’t create Wolverine — it simply hardened what life had already forged.
X-Men
Logan first crossed paths with the X-Men during a mission involving the Hulk. Seeing potential beneath the rough edges, Professor Xavier offered him a place on the team. For Logan, the X-Men represented belonging, purpose, and structure after years of drifting.
Despite clashes with authority, he became one of their most reliable fighters and mentors — ultimately a central figure in X-Men history.
Adventures
As an X-Man, Wolverine became a constant presence across major Marvel conflicts — from mutant crises to global threats. His healing factor, experience, and willingness to take the hardest missions made him indispensable.
He frequently teamed up with heroes like Spider-Man, Captain America, and the Avengers, bringing a more ruthless edge to their operations. At the same time, he continued to search for lost fragments of his long past.
Japan
Wolverine’s time in Japan is one of his most defining eras. Immersed in samurai culture, he wrestled with concepts of honour, restraint, and duty — often at odds with his instincts.
He battled The Hand, confronted the Silver Samurai, and became entangled in criminal power struggles. His romance with Mariko Yashida brought emotional depth, while his chaotic partnership with Yukio pushed him into constant conflict.
Japan forced Logan to confront the tension between the man he wanted to be and the weapon he was shaped to become.
Powers
Wolverine’s core abilities include:
- Regenerative healing factor — rapid recovery, slowed ageing, resistance to disease.
- Adamantium skeleton & claws — indestructible metal bonded by Weapon X.
- Enhanced senses — acute smell, hearing, and awareness for tracking and detection.
Together, these make Wolverine exceptionally difficult to kill.
Skills
Logan is one of Marvel’s most skilled hand-to-hand combatants, trained across numerous martial arts and battlefields over more than a century. His style blends technique with ferocity.
He’s a capable strategist, unusually resistant to telepathy, and moves with animal-like agility despite his metal skeleton.
His skills and powers form a combat profile built on toughness, adaptability, and lethal efficiency.
Wolverine in media and pop culture
Since the 1970s, Wolverine has appeared across animation, games, and wider media, but his global breakthrough came with the X-Men film franchise. Hugh Jackman’s portrayal (2000–2017) defined the character for millions, blending rage and vulnerability.
Animated versions in X-Men: The Animated Series, Wolverine and the X-Men, and X-Men: Evolution highlighted different aspects of his personality, while video games consistently cast him as a close-range powerhouse.
Wolverine endures because he embodies a timeless archetype: a damaged warrior who refuses to stay down — one of Marvel’s most iconic characters.
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