The 8 Weeks to a Super Body Workout

Both on and off-screen, Hugh Jackman’s continued efforts to make strength gains and age gracefully have reminded us of something: You don’t need to be a mutant to gain superabilities. You just have to work as hard as humanly possible and take care of your mind and body.

Admittedly, the workout plan we’re providing won’t turn you into a superhero. However, since it was created by 47-year-old superhuman celebrity trainer Ron Mathews, winner of the Masters 45–49 division at the 2016 CrossFit Games, we’re sure you’ll look, perform, and move like one after eight weeks. Even better, exposure to gamma radiation, radioactive spider bites, or adamantium-skeletal bonding isn’t necessary.

Test Exercises:

• Back Squat
• Bench Press
• Military Press
• Deadlift
• Thruster
• Power Clean

Workout Split:

• Day 1: Lower Body
• Day 2: Speed work, Agility, Mobility
• Day 3: Upper Body
• Day 4: Rest
• Day 5: Full Body
• Day 6: Plyometrics, Unilateral Explosion drills, Mobility
• Day 7: Rest

Percentages

Base the percentages below off of 95% of your true 1-rep max. Test your 1RM at the beginning of the program, and again after eight weeks.

Deadlift/Bench/Back Squat

• Weeks 1 & 2: 60% with 60 sec. rest
• Weeks 3 & 4: 70% with 90 sec. rest
• Weeks 5 & 6: 75-85% with 105 sec. rest
• Weeks 7 & 8: 80-85% with 120 sec. rest

Military Press/Thruster

• Weeks 1 & 2: 55% with 60 sec. rest
• Weeks 3 & 4: 60% with 90 sec. rest
• Weeks 5 & 6: 65% with 105 sec. rest
• Weeks 7 & 8: 65+% with 120 sec. rest

Power Clean

• Weeks 1 & 2: 60% with 60 sec. rest
• Weeks 3 & 4: 65% with 90 sec. rest
• Weeks 5 & 6: 70% with 105 sec. rest
• Weeks 7 & 8: 75% with 120 sec. rest