Mass Building was focused on building mass by changing the speed of each round by some seconds. For instance, a fast running for 5 minutes, then a slow running for 1 minute. This will be the first round. Then, a second round can be the repetition of the same. 3 to 4 rounds are sufficient.
Strength Training can be implemented by picking heavy weights. Jackman picked some heavy weights, which is clearly shown by his arms and abs. The weights were not fixed. In an interview with Men’s Health, Jackman said
I would change it up every 3 weeks. Three weeks heavy with lots of rest between sets. Then change to lighter weight, slower reps, four count up, four count down. Then mix in fast, explosive lifting, always changing the workout.”
This phase and the above phase was done for around 3 months, 6 days a week and around 2 hours a day. Day 6 was kept for flexibility and agility exercises.
The 6 ft 2 inch tall actor, then paid more attention towards maintaining the body. This phase, i.e. the 3rd phase was started just before the shooting of the film started. Jackman maintained his body by engaging himself in picking up the weights and also doing Pilates, running, yoga and some sort of stretching exercises. This 43 year old has developed so much strength that he could bench press 315 pounds and leg press 1000 pounds. This is how his schedule went. Here is a detailed list of exercises below –
Day 1 – Chest
- Incline Dumbbell Press – 4 sets of 12, 10, 8, 6 reps
- Barbell Bench Press – 4 sets of 15, 12, 10, 8 reps