The second phase of my Wolverine workout is the strength building phase. In order to truly be like The Wolverine you have to have strength and size. Remember to tackle your resistance training workouts ferociously, and include cardio workouts as well. If you still haven’t seen the movie, “The Wolverine” you should. It’s action packed, and a lot of fun. In that movie, The Wolverine is in Japan and he’s angry as ever. The movie was great, and the part at the end was worth the whole thing. This workout can help you build strength like The Wolverine.
And of course, diet is very important for this phase as well. You can still gain muscle weight on the strength building phase as long as you’re eating 300-500 extra calories a day. Make sure that these calories are healthy. Eat plenty of good sources of protein such as chicken, fish, and a little beef as well. Don’t forget healthy fats like peanuts, almonds, avocado, fish, and flax seeds. High fiber complex carbohydrates are also necessary to be healthy and strong. You can get them from brown rice, wheat bread, beans, and vegetables. One to three servings of fruits are all that you need for simple carbohydrates.
Phase 2 - Strength Building
Phase Length - 4 weeks
4 sets of 60% Max Reps
Tempo - As fast as possible with good form
Supersets - Rest 30 seconds between each exercise
Other - Rest 2 minutes between each set
Warm-up
Yoga Breathing Stretches - 3 reps
Circuit - 3 sets
Running in Place - 1 min.
High Knees - 30 sec.
Butt Kickers - 30 sec.
Day 1 - Monday/Thursday - Chest/Back
Superset
One Arm Push-ups or One Arm, One Leg Push-ups
Wide Pull-ups or side to side Pull-ups
Superset
One Leg Push-ups
Renegade Pull-ups
Day 2 - Tuesday/Friday - Legs
Superset
One Leg Squats bodyweight or with extra weight
One Leg Table Makers
Superset
Wide Iso. Squats - These are done by Isometrically pulling your legs together as you squat up and down.
Close Iso. Squats - These are done by Isometrically pushing your legs away from each other as you squat up and down.
Leg Raises
Wednesday/Saturday - Shoulders and Arms
Pike Push-ups or Handstand Push-ups
Pike Shrugs or handstand Shrugs
Superset
Tricep Extensions (From a bench, chair, or counter)
Side to Side Chin-ups
Side Plank
