Shredded Like Wolverine: A Simple Training and Diet Plan to a Leaner, More Muscular Physique

The-Wolverine

Shredded, cut, diced, peeled, the list can go on about how you would want to transform or refine your physique to mimic the body of one of the most popular heroes out there. Instead of dealing with your troubled past and evading those who want to destroy you, you just want to shed some body fat and look better naked.

 

All kidding aside; it will take some forethought, commitment and discipline adhering to a sound workout and diet plan to get there. Nothing worth having is easy and the road to your goal begins with small steps building you into the person you want to be. So, forget starving yourself and performing cardio-only routines. Let’s build some muscle, pack in some protein and get shredded!

 

The following training and diet plan is split into three distinct phases. The training may be a bit more frequency than you are used to but the volume is kept in check so your metabolism will race and burn more body fat at rest.

 

Every two weeks the training and diet shift to keep things interesting and the body guessing. Your goal is to build muscle along with stripping away fat. Keep pushing the weight and sticking to the diet and the gains (and losses) will come.

 

 

Phase 1 (two weeks)

This phase is the break-in period. It will get things kicked off by training each body part twice per week and set the stage for the diet portion as well.

 

Phase 2 (two weeks)

This phase reduces calories and increases intensity. This period is when you should feel things shift t burning fat and building some appreciable muscle.

 

Phase 3 (two weeks)

This phase lowers the calories even further and jacks up the intensity even more. By this point you are well on your way!

 

 

 

Off Days

On off days you will eliminate the post workout meal only in all phases of this program. Also, you may want to add in one or two cheat meals (preferably on the same day) on the weekend. Don’t go overboard, just eat enough to be satisfied and stop there. Don’t get off track too much and pig out.

One more thing about off days – it’s not a green light to get lazy. Go out and enjoy other activities: basketball, swimming or anything you just plain enjoy doing actively. This will not only keep your interest up in being active it will also keep your metabolism humming along.

 

 

Supplements

If you want to include other supplements to the program in addition to whey protein, 5 grams of creatine can be added to both the pre and post workout meals.

 

 

Motivation

Discipline and a hard work ethic are slowly built over time. To be completely honest, six weeks on this program won’t turn you into Hugh Jackman overnight, but it will set you on a path to a better, stronger, leaner, more muscular physique. All it takes is patience and a will to succeed. Train hard, stay the course and the changes will come.

 

Give the program below a try for the next six weeks. Feel free to modify it according to your experience level. You can try three different options:

  •   Perform the program as is – six weeks then take a few days off and perform the six weeks all over again.
  •   Perform the six week program twice back-to-back for a total of twelve weeks.
  •   Perform each phase for three weeks instead of two for a total of nine weeks.

The choice is yours depending on your goals, time availability, upcoming event or just want to continue the program.

 

*** The diet is based on someone weighing approximately 180 pounds.

 

superhero-the-wolverine

 

Phase 1 Training – Build muscle and strength

Phase one is all about breaking into the program. Perform the workouts over a four day period per week. Take a day off after two days of training. For example: Train Monday, Tuesday, Thursday and Friday with Wednesday and the weekend off.

Day 1 Warm-ups Work sets Rest between sets
Incline bench dumbbell press 2 x 10-15 3 x 4-8 90 sec
Flat bench dumbbell press 3 x 4-8 90 sec
Bent-over two-arm dumbbell row 2 x 10-15 3 x 4-8 90 sec
Medium or close-grip pull-up 3 x 4-8 90 sec
Standing barbell military press 1 x 10 3 x 4-8 90 sec
Wide-grip upright row 3 x 4-8 90 sec
Hanging leg raise 3 x 10-15 45 sec
Floor crunch 3 x 10-15 45 sec
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and two minutes of low intensity (four rounds)

 

 

 

Day 2 Warm-ups Work sets Rest between sets
Barbell curl 1 x 10-15 3 x 4-8 90 sec
Weighted dips 1 x 10-15 3 x 4-8 90 sec
Barbell squat 2 x 10-15 3 x 6-10 90 sec
Leg press 3 x 6-10 90 sec
Barbell Romanian deadlift 1 x 10-15 3 x 6-10 90 sec
Seated calf raise 1 x 10-15 3 x 6-10 90 sec
Incline sit-up 3 x 10-15 45 sec
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and two minutes of low intensity (four rounds)

Day 3: same as day 1

Day 4: same as day 2

 

 

Phase 1 Diet

Meal 1 ¾ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda
3 whole eggs scrambled or 1 scoop of whey protein combined with 1 cup of skim milk
Meal 2 1 cup of Greek yogurt
2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato
1 banana or fruit of choice
Meal 4 (Pre workout) 1 apple1 scoop of whey protein combined with 1 cup of skim milk
Meal 5 (Post workout) 16 oz. of Gatorade or Powerade1-2 scoops of whey protein combined with 1 cup of skim milk
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey
1 cup of mixed vegetables or any vegetable of your choice
1 medium sweet potato or 1 cup of rice, cooked

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 3000 calories, 190 grams of protein, 400 grams of carbs, 70 grams of fat

 

 

the-wolverine_1364294899

 

 

 

Phase 2 Training – Strip the fat and get more muscular

Now it’s time to turn up the intensity a bit. Keep the rest intervals in check as your pace will increase. Adding volume and lowering rest duration shouldn’t have you in the gym much longer than the last phase.

Day 1 Warm-ups Work sets Rest between sets
Incline bench dumbbell flye 2 x 10-15 4 x 8-12 60 sec
Incline bench barbell or machine press 3 x 8-12 60 sec
Wide or shoulder-grip pull-up 1 x 10 4 x 8-12 60 sec
Machine or t-bar row 3 x 8-12 60 sec
Standing dumbbell side lateral 1 x 10-15 4 x 8-12 60 sec
Seated dumbbell shoulder press 3 x 8-12 60 sec
Incline crunch 3 x 15-20 45 sec
Hanging knee-ups 3 x 15-20 45 sec
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and one minute of low intensity (six rounds)

 

 

 

 

Day 2 Warm-ups Work sets Rest between sets
Dumbbell curl 1 x 10-15 4 x 4-8 60 sec
Lying barbell ext. (nosebreaker) or cable pressdown 1 x 10-15 4 x 4-8 60 sec
Single leg press or walking lunge 2 x 10-15 3 x 6-10 60 sec
Barbell squat 3 x 6-10 60 sec
Lying leg curl 1 x 10-15 3 x 6-10 60 sec
Standing calf raise 1 x 10-15 3 x 6-10 60 sec
Hanging leg raise 3 x 15-20 30 sec
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and one minute of low intensity (six rounds)

Day 3: same as day 1

Day 4: same as day 2

 

 

 

Phase 2 Diet

Meal 1 ½ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda
3 whole eggs scrambled or 1 scoop of whey protein combined with water
Meal 2 1 cup of Greek yogurt
2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato
1 banana or fruit of choice
Meal 4 (Pre workout) 1 apple1 scoop of whey protein combined with water
Meal 5 (Post workout) 1-2 scoops of whey protein combined with water
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey
1 cup of mixed vegetables or any vegetable of your choice
½ medium sweet potato or ½ cup of rice, cooked

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2650 calories, 180 grams of protein, 300 grams of carbs, 65 grams of fat

 

the-wolverine-cover-creator

 

 

Phase 3 Training – Shred it up!

Now it’s crunch time! You will be going at full speed for the next two weeks with supersets, reduced rest periods and higher reps – getting shredded is the name of the game.

Note: Movements are paired according to convenience in a busy gym. A superset is when two exercises are performed back to back without rest. The rest period will be taken after each superset is performed.

Day 1 Warm-ups Work sets Rest between sets
Superset: Flat bench dumbbell press with two-arm dumbbell row 2 x 10-15 3 x 10-15 30 sec between supersets
Superset: Incline bench dumbbell fly with close-grip pull-up 3 x 10-15 30 sec between supersets
Superset: Feet-elevated push-up with inverted row 3 x 10-15 30 sec between supersets
Superset: Dumbbell front raise with dumbbell side lateral 1 x 10-15 3 x 10-15 30 sec between supersets
Superset: Hanging leg raise with incline sit-up 4 x 15-20 No rest  between supersets
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and 30 seconds of low intensity (eight rounds)

 

 

 

Day 2 Warm-ups Work sets Rest between sets
Superset: Incline dumbbell curl with overhead dumbbell triceps extension 1 x 10-15 4 x 10-15 30 sec between supersets
Superset: Front squat with dumbbell Romanian deadlift 2 x 10-15 3 x 10-15 30 sec between supersets
Superset: Walking lunge with dumbbell squat 3 x 10-15 30 sec between supersets
One-leg calf raise 1 x 10-15 3 x 10-15 No rest
Floor crunch 4 x 15-20 30 sec
Interval training – choose any form of cardio for a total of 14 minutes Two minute warm-up One minute of high intensity and 30 seconds of low intensity (eight rounds)

Day 3: same as day 1

Day 4: same as day 2

 

 

 

 

Phase 3 Diet

Meal 1 ¼ cup oatmeal combined with 1 tbsp of natural peanut butter, cinnamon and sweeten with Splenda
3 whole eggs scrambled or 1 scoop of whey protein combined with water
Meal 2 1 cup of Greek yogurt
2 oz. of mixed nuts
Meal 3 4-6 oz. of turkey or chicken, 2 slices of whole wheat bread or Ezekiel bread, 2 tbsp of low-fat mayo, lettuce and 2 slices of low fat cheese, tomato
Small salad with oil-based dressing
Meal 4 (Pre workout) 1 apple1 scoop of whey protein combined with water
Meal 5 (Post workout) 2 scoops of whey protein combined with water
Meal 6 6-8 oz. of lean beef, fish, chicken or turkey
2 cups of mixed vegetables or any vegetable of your choice

Note: Be sure to drink at least one gallon of water throughout the day.

Approximate totals: Calories – 2200 calories, 180 grams of protein, 220 grams of carbs, 60 grams of fat


  • Dan

    I can’t wait to start this next week, however, I’m a little confused at your carb count – I feel like I’m missing something because when I add up the carb totals for each phase – it seems more like 300/200/120 than 400/300/220. Is there something on there that is “special”? I’m doing calculations based on using Quaker Oats for oatmeal, plain greek yogurt, etc.

    Any help would be great
    Thanks!

  • http://mthlemay.com/ Mathieu

    Always great programs and thoughts on your blog! Thank you Brad!

    • http://www.workoutlab.net Brad Borland

      Thanks Mathieu!! Means a lot.

  • Heinro

    I finished your 007 training program and just started the avenger’s one after that I’ll give this one a go. Thanks you for your site it does make exercising more exciting

    • http://www.workoutlab.net Brad Borland

      Hi Heinro!
      Thank you so much! Please let me know how you do.

  • Sam

    almost done with week one. Feeling strong. little sore in some unusual places.

    • http://www.workoutlab.net Brad Borland

      Great Sam,
      Let me know how you do in a few weeks.

      • Sam Garcia

        Well I am all done. Man, don’t know what is was about phase 3 day two but that routine really put a hurts on me.

        I dropped four pounds in nine weeks. On average I gained 1/2 inch overall, arms, chest,legs. I lost full inch in the waist. Really great workout routine. I am saving this one for later use. Right I plan on taking five weeks off from the weights, body weight exercise only. I really need to work on my diet. I think i could have seen better gains with a better diet.

        Brad thanks for all that you do. see you in five weeks,

        Sam

        • http://www.workoutlab.net Brad Borland

          Awesome!

  • James

    Hi Brad! What If I can only lift weight 3x a week? I notice all of your workouts are 4x a week. Its usually fine for me, but at the moment I can only commit to lifting 3 days a week to give myself more wiggle room while also making sure I get in my cardio. Thanks for your help!

    • http://www.workoutlab.net Brad Borland

      Hi James,
      Just rotate the days three days per week. So do days 1, 2 and 3 on the first week and then pick up with days 4, 1 and 2 the next week and so forth.

  • http://hghenergizerinfo.org Carlos

    I have really just got back into lifting in the last 6 months. Is this a workout that I should work my way up to or is this a regimen that I can start immediately?

    • http://www.workoutlab.net Brad Borland

      Carlos,
      You can start today! Thanks!

  • Johnny boi!

    This is on the bucket list too baby! :)

  • http://www.oama.ca Cameron

    Hey Brad,

    Can you do something up for an MMA fighter or Muay Thai fighter? Or I guess just fighters in general? 😛 There’s another program I tried from a guy named Eric Wong and it was great, but I really like your programs for weights and would be interested to see what you could come up with for fighters!

    I know many fighters don’t believe in lifting weights but the higher-end pros all seem to lift, and most of the better fighters I know have at least 1 or 2 lift days a week. Typically seems to be lots of burpees, deadlifts, chins, etc.

    Anyway, just a thought! Thanks for all you do Brad :)

    Cam

    • http://www.workoutlab.net Brad Borland

      Hi Cam,

      Definitely, I’ll get on it very soon!

      Thanks,
      Brad

  • Veeru Talreja

    Hey Brad,
    Great program…I just had a small doubt about it..I am actually 140 pounds…so how will the diet and the macro nutrients composition change in my case? Can you please give me an idea about that plzzz

    • http://www.workoutlab.net Brad

      Hi Veeru,

      Just decrease each macro nutrient by 10-15% and you should be fine.

      Good luck!
      Brad

  • Trent

    I read that you are a cancer survivor. Having recently been diagnosed with leukemia I have a new respect for your accomplishments. Thanks for what you are doing. I am working to get to 8% to 10% bf as it will help me with circulation and oxygen delivery. I am in phase three of your workout and it is working. Do you think a person can stay in phase three for while. My real goal here is to get very lean. What are your thoughts?

    • http://www.workoutlab.net Brad Borland

      Hi Trent,

      Are you currently going through treatment now? If so, I wouldn’t try to get too lean or stress yourself too much. You will need your strength – good luck!

      If not, then yes, you can do phase three for an extended period of time.

      Let me know how you are doing.

      Brad

  • Jake

    Hey Brad,
    I’m on my second round with this program. Did the first three phases. It is AWESOME. Good work man. I’ve been training for a while to get my body into shape but never really followed a straight forward program that was designed to Rip, Build, and Tear at my body. I believe I’m in the best shape I’ve ever been in although I’m only 23 so I’ve got a long way to go. I substituted different exercises now in my second go about to keep things interesting and am done phase one for the second time. Just wanted to throw in my two cents here and let everyone know this was an awesome program to follow. Also, I’ve done some reading about your journey’s through life. Man, you’ve had it all huh? You’ve got my total respect and you are a living example that with the right mind and support anything can be accomplished. Very happy that you pushed through everything. Keep up the good work man I plan on doing some other programs when I do some more research. I too would be interested in an MMA or Muay Thai routine if you had the chance. Thanks again man, this program was a 10!

    • http://www.workoutlab.net Brad Borland

      Hi Jake,
      That is awesome! Let me know how you do in the future and many thanks! Also, thanks for the kind words about my journeys. I am sure many out there have had (or are still having) a hard road. I hope my story resonates for a few.

      Brad

  • Jeremy

    Brad, I had a question about strength progression. At what point do you recommend adding weight to maximize strength gains and how much weight to add?

    For example:

    My current Incline Barbell Bench 3x 8-12 at 145lbs I hit, 11-10-8

    Thanks!

    • http://www.workoutlab.net Brad

      Hi Jeremy,
      Once you go significantly over the recommended rep range it is time to go up 5 or 10 pounds. So, if the range is 8-12, once you start doing 14 to 10 or so increase weight to get back into the 8-12 range.
      I hope that helped!
      Brad

  • Brady

    Brad, I am 6’7″ and 265Ibs what should I do to change the program to work better for me? Cause I saw that it is for someone that is 180Ibs

    • http://www.workoutlab.net Brad Borland

      Hi Brady,
      Well, you can start by adding on about 25-30% more calories (macro nutrients) to the diet to help your body recover. Just be sure to adjust (reduce) a little as you lose weight. Simply increase servings for most meals – just don’t go overboard.

  • Trent

    Brad I am enjoying phase three of this work out. I appreciate you doing these workout plans. I am not in cancer treatment and hope that I can put it off as long as possible with diet and hard work. Although I am told diet doesn’t really impact leukemia that much. I am going to find out though. Have a good week. TM

  • exo

    btw, hugh jackman used the vegan thrive diet from brandon brazier to get ripped and lean for his last wolverine movie!

  • Jake

    Hi Brad

    I’m going to start this training and diet plan tomorrow, should I go to my max weights on every set?

    • http://www.workoutlab.net Brad Borland

      Hi Jake,

      Generally speaking, yes. At or near failure on every working set. Just be sure to keep your form in check to prevent injury and setbacks.

  • stelios lamprou

    can I do the exercises in any order or I have to follow the specific order of every phase?

    • bradborland

      It is best to go through the list as it is stated.

  • Greg Brickey

    Hi, I assume the order of the meals is specific? Also on the ab exercises, is it okay to substitute some twisting stuff :)? Thanks for all the info!

    • bradborland

      Hi Greg, yes, some of the meals are built around workout time. Also, yes, feel free to add in your own specific ab routines. Good luck!

  • Rob

    Hey brad, just wanted to say thanks for this. This is my first time on any workout program and I’m 30. At 5’9″ I started off at over 220 lbs and began doing cardio and eating healthy a few months back. Today I am halfway through my 4th week and just came in under 200 lbs. I end up working out early in the morning usually 3-4am as I have to work at 5. Because of this Ive had to modify the meal plan and use more protein and meal replacements. I’m very happy with my results so far and I can definately feel a difference. I expect to notice a huge difference one through this program a second time. My shoulders and biceps are noticeable stronger and Ive dropped over 4 inches on my belt. I can’t help but look for differences every time I’m finished a workout.

    One again thanks!!

    • bradborland

      Hi Rob, thanks so much for the kind words. It sounds like you have made some pretty big gains (or should I also say losses as well). Please keep me and others who follow this thread up to date with your progress. We love to hear stories of success like yours!

  • lee cleary

    hi brad im going to to do your programme for the 3times 3 weeks the 1st 3 weeks do you keep the weight the same on each set.

    • bradborland

      You can increase them slightly on each set. As long as you achieve the proper rep range.

  • Dustin Foreman

    I’m 170lbs and 14%bf. I’m still trying to cut. I’m assuming I should not follow this diet? I’m trying to cut down to the 6,7 % range.

    • bradborland

      Hi Dustin,
      You could always try going into the diet at Phase 2 or 3 and see how you do.

      • Dustin Foreman

        Ok thanks for your input.

  • Not so Big C

    Brad, can green tea extract, glutamine and BCAAs be taken with this? Also I cant eat nuts, can granola without nuts work?

    • bradborland

      Hello, yes, you can take those supps with this program. Also, granola may be a good sub but just be sure to measure out the correct amount.

  • Danny

    Hi brad, How does alcohol fit into this at all? I’m 20 and in college so thats a huge hurdle for me with my weight lifting gains.

  • harlem

    how do you measure out the meal plan for a 220lb person?

  • danny

    yea, i’d like to know how this works as far as meals go. i’m 215 lbs

  • Martin

    Brad, Is this a workout plan that will burn fat fast? Thanks!