Welcome to our Wolverine Workout, named after to the legendary X-man. Endurance, power, and explosive power workouts designed to push you to your limits.
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Wolverine, also known as Logan, is a popular superhero character in the Marvel Comics universe. Created by writer Len Wein and artist John Romita Sr., Wolverine made his first appearance in ‘The Incredible Hulk’ in 1974 before becoming a mainstay of the X-Men.
As an X-Man, Wolverine is known for his gruff demeanor, wild temperament, and fierce loyalty to his teammates. Despite his rough exterior, he possesses a deep sense of honor and a protective instinct towards mutants and the innocent. Wolverine’s regenerative healing factor, enhanced senses, and adamantium claws make him a formidable and deadly combatant.
Wolverine’s popularity and impact have made him one of Marvel’s most recognizable and beloved characters, leaving an indelible mark on the superhero genre.
Character History
Wolverine’s early comic book years, his childhood was marked by tragedy and personal struggles. Born as James Howlett, he grew up in the late 19th century on the Howlett estate in Alberta, Canada. Raised in a privileged environment with his parents, John and Elizabeth Howlett, and their groundskeeper, Thomas Logan, James formed a close friendship with Thomas’ son, Dog Logan.
However, James’ peaceful life took a dark turn when he witnessed the brutal murder of his father at the hands of Thomas Logan. Overwhelmed by rage and pain, James’ bone claws extended for the first time, and he retaliated, killing Thomas in the process. This traumatic event unleashed James’ mutant powers and set him on a troubled path.
Subsequently, it was revealed that Thomas Logan was James’ biological father, intensifying the already strained relationships within the Howlett family. Elizabeth, James’ mother, and his stepbrother, John, harbored resentment towards him. Moreover, Dog Logan, having lost his father at James’ hands, developed a deep-seated anger and hostility towards him.
Unable to bear the emotional turmoil and burdened by guilt, James chose to run away from his affluent home. He embarked on a journey of self-discovery, seeking solace and distancing himself from his privileged upbringing. Renouncing his birth name, he adopted the name “Logan” as a means to leave his painful past behind.
After the traumatic event, Logan fled with his childhood friend Rose to a mining community in the Northwest Territories. During his time in the Northwest Territories with Rose, Logan sought refuge and a peaceful existence. However, tragedy struck when ‘Dog’, son of Thomas Logan, attacked their camp, resulting in Rose’s death. Consumed by grief and rage, Logan unleashed his bone claws in a ferocious display of power. This event marked a turning point in his life and fueled his sense of justice, setting him on a path to protect others from suffering a similar fate. The period with Rose represented a fleeting moment of tranquility in an otherwise turbulent existence, leaving a lasting impact on Logan’s character and motivations as he embraced his destiny as Wolverine.
After the loss of his father and lover, Logan embarked on a nomadic life, wandering through conflicts and wars across history. His regenerative healing and adamantium claws made him a formidable warrior. Despite his violent nature, Logan often fought for the innocent and struggled to find purpose. His encounters with figures like Sabretooth fueled a complicated rivalry. However, much of his history during this period remains a mystery, as he lost many memories.
Logan’s involvement with the Weapon X program began when he was captured by a secret government organization known as Weapon X. The organization sought to create superhuman soldiers through genetic experimentation and augmentation. Logan’s mutant healing factor and enhanced senses caught the attention of Weapon X, who saw his potential as a formidable asset. They subjected him to a brutal and invasive procedure where his skeleton was infused with the indestructible metal called adamantium. This process coated his bones, including his claws, with the metal, turning them into lethal weapons. Wolverine’s memories were tampered with, erasing his past and giving him the codename “Weapon X.”
Eventually, Logan’s willpower and sense of self resurfaced, leading him to break free from Weapon X’s control. He escaped their facility and embarked on a journey to reclaim his lost memories and seek vengeance against those who had manipulated and experimented on him.
Logan’s involvement with the Weapon X program played a significant role in shaping his character and added to his mysterious and tormented past. The experience left him with a constant internal struggle as he sought to reconcile his brutal origins and regain his true identity.
Wolverine’s journey to joining the X-Men began when he encountered the team during their battle with the Hulk. Wolverine joined the X-Men for two main reasons: Professor Xavier recognized his unique abilities and saw his potential as an asset to the team, while Wolverine sought a sense of belonging and purpose. Over time, he formed close relationships with his teammates and played a crucial role in numerous X-Men storylines. His rough demeanor, fierce energy, and adamantium claws quickly made him one of the most beloved and enduring characters in the X-Men universe and the broader Marvel Comics mythology.
After joining the X-Men, Wolverine played a pivotal role in numerous adventures. He fought alongside his teammates against supervillains and threats to mutant-kind. Wolverine’s regenerative healing and combat skills made him a formidable asset. Amidst his time with the X-Men, he grappled with his mysterious past and fragmented memories, seeking answers about his connection to the Weapon X program.
Throughout his adventures, Wolverine’s popularity led to frequent appearances in crossover events and team-ups with other Marvel superheroes (such as Spider-Man, Captain America, and the Avengers). He became known for his anti-hero persona and willingness to face even the most powerful adversaries. Wolverine’s life after joining the X-Men showcased his complex personality, indomitable spirit, and the ongoing quest for self-discovery, making him one of Marvel’s most beloved and enduring characters.
During his adventures in Japan, Wolverine immersed himself in the rich culture and confronted formidable adversaries. He became entangled in a web of intrigue and honor as he delved into his samurai heritage. Wolverine’s encounters included battling deadly ninja clans, such as the Hand, and crossing paths with the enigmatic Silver Samurai. His love affair with Mariko Yashida, the daughter of a powerful crime lord, further complicated his journey. Alongside his ally Yukio, a fierce and unpredictable assassin, Wolverine navigated the treacherous landscape of Japanese society, testing his limits and questioning his own sense of honor. These adventures in Japan showcased Wolverine’s adaptability, resilience, and demonstrated the dichotomy of his nature as both a savage warrior and a complex soul searching for meaning and redemption.
Powers
Wolverine possesses a formidable set of skills and abilities. Wolverine’s regenerative healing factor is his most renowned attribute. This ability allows him to rapidly recover from injuries and even regenerate lost tissue. This healing factor also slows down his aging process, granting him an extended lifespan. He is virtually immune to diseases and toxins.
Alongside his healing factor, Wolverine’s entire skeleton is laced with adamantium, an indestructible metal. This enhancement provides him with enhanced durability and allows his retractable claws, which are also made of adamantium, to slice through virtually anything. Wolverine possesses superhumanly acute senses. His sense of smell allows him to track scents over long distances, even identifying individuals by their unique scent. His hearing is also highly developed, enabling him to detect faint sounds and locate enemies from a distance. His animal-like instincts and agility further enhance his combat skills, making him a masterful hand-to-hand combatant and an adept strategist.
Skills
Wolverine is a highly skilled hand-to-hand combatant, having trained extensively in various martial arts styles. His combat prowess, combined with his enhanced physical attributes, makes him a formidable opponent in close-quarters combat. On top of these attributes, Wolverine possesses animalistic instincts, granting him heightened reflexes and agility. This enables him to quickly react to danger and engage in swift, acrobatic movements during combat.
Despite his feral nature, Wolverine is a skilled strategist. He often employs unconventional tactics and uses his knowledge of his opponents’ weaknesses to gain an advantage in battle.
Wolverine also has developed a significant level of resistance to telepathic intrusion and mind control due to his extensive training and strong willpower. This makes it difficult for psychic attacks to affect his mind.
Wolverine’s combination of healing factor, adamantium skeleton, enhanced senses, combat skills, and animalistic instincts makes him a fearsome and formidable hero. He is a tenacious fighter who can withstand incredible punishment and continue to fight with relentless determination.
Wolverine’s popularity extends beyond the comic book medium. He has appeared in various animated television series, video games, and, most notably, the X-Men film franchise, where he is portrayed by actor Hugh Jackman. His popularity can be attributed to his complex personality, tragic past, and a unique mix of ferocity and vulnerability
Over time, Wolverine has become one of Marvel’s most beloved and iconic characters, earning a dedicated fan base. His enduring popularity and continued presence in the Marvel universe showcase his significant impact on the superhero genre.
Some of the Wolverines Rogues gallery, all out to kill him. Omega Red, Sabretooth, Cyber, the Reavers, Magneto and Lady Deathstrike.
"Life is pain, princess. Anyone who tells you differently is selling something."
– Logan (Wolverine)
Weapon X Circuits
About the Workouts
Breakdown
The Wolverine workouts include both morning and afternoon sessions. They are a combination of resistance circuits with HIIT functional and cardio exercises. All in all there are 6 days of training, with 1 afternoon and 1 full day of active rest. Broken down, there will be 5 days of heavy lifts, 4 afternoons of HIIT circuits and 2 sessions of cardio and core work.
Resistance training
The resistance workouts were designed to be with a consideration for building strength and endurance. As such I have taken a ‘Hybrid approach’ combining elements of both strength and endurance training. To assist with this I have incorporated pyramid sets into the resistance portion of the workouts. Exercises start with higher repetitions to enhance endurance. As sets progress, the reps drop but the weight goes up. This allows us to also target strength building. This approach provides a well-rounded workout that promotes overall fitness and performance.
1RPM, reps, sets and rest periods
As such the lifts will involve medium to heavier weights and medium to low reps to encourage hypertrophy, develop muscular endurance and build strength. So for the start use roughly 70-80% of 1 rep max. In the last 2 sets go for 85-90% of 1 rep max.
The rest periods between sets (again) fall in the middle range. So 1-2 minutes between sets to provide adequate recovery while still challenging the cardiovascular system and promoting hypertrophy. Allow longer (2 minutes) as the weights get heavier.
HIIT Circuits and Cardio sessions
With the afternoon HIIT and cardio circuits, the short rest times are designed to maintain an elevated heart rate throughout the workout. They also aim to maximize time efficiency, create a significant metabolic demand, and improve overall conditioning. By minimizing rest periods, HIIT circuits challenge the body and promote cardiovascular fitness, calorie burn, and endurance.
Eat well
Eating will be important with this plan. You will need to balance the books with this workout for it to be effective and your calories to make a difference. Try to eat meals that are plain but high in nutrients and calories. Go higher on protein, watch your carbs and your portion sizes. Drink plenty of water and supplement where you need to.
Equipment required
- For the majority of the exercises, you’ll need to head to the gym or have a well-equipped home gym.
- Many of the exercises involve a mix of isolation and compound resistance exercises. Some involve barbells, machines, dumbbells, plates, and an adjustable bench.
- The HIIT related equipment are functional so involve kettlebells, battleropes, tires, slam balls etc. Again you will probably need your gym for this.
- The HIIT cardio involves sprints so can be done outdoors with a watch timer easy enough.
Workout Summary
- The Wolverine workout runs from Monday to Saturday (day off on Sunday).
- It involves 5 days of heavy weights training; 6 afternoon conditioning sessions : 4 x HIIT circuits, and 2 x HIIT cardio and core sessions.
- The workout aims include gains in muscular strength and endurance and lean muscle mass, improvement of cardiovascular ability, fat loss, as well as enhanced power.
- Undertake the programme for 4-6 weeks. Upping the resistance with the weights as required to progress.
- The weights will be around 75-90% of your 1RPM for each exercise (depending on exercise and set number).
- With each set/session look to gradually increase the weight.
- Make your way steadily through the exercises.
- Concentrate on good effort and technique and try not to exceed rest times.
- For these resistance training, medium recovery time is what we are after – 1-2 minutes recovery per resistance exercise. However, for the afternoon HIIT sessions keep the rest low – 15 seconds rest max.
Monday
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
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
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
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
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
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
All Day - Mutant Healing - Active Recovery
Recuperation time is crucial. Remember, active recovery activities should be low-impact, prioritizing the promotion of blood flow, relaxation, and restoration. So, embrace your primal instincts and take a leisurely stroll through a park or any natural setting of your choice. Connect with the outdoors, breathe in the fresh air, and log some peaceful miles. Alternatively play some sport or engage in another form of activity. This way, you can engage in gentle exercise while allowing your body to recover.
Get back to nature, Wolverine style.
Alternatively, channel your inner Logan and seek inner peace. Find a serene space to unwind, meditate, or practice deep breathing exercises and stretches. This afternoon is all about regeneration and rejuvenation, akin to Wolverine’s legendary healing factor. Take the time to replenish and revitalize yourself in time for the next training session.
Progression
Complete all the prescribed exercises with the required reps, sets and rest specific to your fitness goals. If using this circuit, use it for four-six weeks adding greater resistance each week to progress. After four to six weeks consider changing things up to avoid your training plateauing.
Remember to cool down, stretch and drink water!
Workout Complete!!
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