Last updated: January 31, 2021

If you love superhero action flicks like Blade Trinity, Green Lantern, X-Men Origins: Wolverine, and Deadpool, then Ryan Reynolds is probably a household name for you.

What has impressed me about his career is that he seems to be able to bulk up that little bit more for every movie.

So, we spent a few weeks researching the Ryan Reynolds workout routine and diet plan and have come up with this guide.

It’s a tough one, but I’m pretty certain this is one of those workout routines that can make a huge difference.

Ryan Reynolds’ Body Transformation

ryan reynolds arms

If you look at some video clips from Green Lantern, you’ll see that Ryan was pretty ripped. But the CGI and costumes in the movie somewhat hide how much he had bulked up.

But as Hollywood started to cast him for more superhero roles, he put in a lot more work at the gym.

I believe some of the biggest changes came in preparation for Deadpool, where his shoulders and arms looked particularly bulky.

The big question for most people is how he got to and managed to maintain that kind of physique for over 10 years now.

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What Is Ryan’s Workout Approach?

Ryan likes to mix things up a lot, and depending on how much he needed to bulk up, his training days would either focus more on weight lifting vs. cardio and fitness.

He also likes to mix in some martial arts and fight training like kickboxing, which he says was essential for many of the fight scenes that he had to make as realistic as possible.

“I have a discipline that has served me very well in my career and in my personal life… and that’s gotten stronger as I’ve gotten older. I’ve always felt if I don’t just have a natural knack for it, I will just out-discipline the competition if I have to — work harder than anybody else.” - Ryan Reynolds. 

Ryan has also mentioned a few times that he used to train 7 days a week for 90 minutes. But these days, he has learned how much two rest days can contribute to his bulking success.

Here’s a look at what’s ahead for you.

Other celebrity physiques:

Ryan Reynolds Sample Workout Routine

working out outdoors

OK, we’ve broken it down into 5 days of intensive training with two rest days. Each set of exercises is designed to focus on a specific body part.

Monday - Back & Biceps

  • 15 minutes warm-up cardio
  • Single Arm Rows (3 sets of 10 reps)
  • Close grip chin-ups (3 sets of 25)
  • Lat pulldowns (3 sets of 10 reps)
  • Upright rows (3 sets of 10 reps)
  • Hammer Curls (3 sets of 10 reps)
  • Shrugs (3 sets of 10 reps)
  • Barbell Curls (3 sets of 10 reps)

Tuesday - Chest & Core

cable flys
  • 15 minutes warm-up cardio
  • Bench Press (3 sets of 10 reps max)
  • Incline Bench Press (3 sets of 10 reps max)
  • Cable Flys (3 sets of 10 reps max)
  • Wide Decline Push-ups (3 sets of 10 reps max)

Abs Workout:

  • Regular Sit-ups (3 sets of 50)
  • Bicycle Kicks (3 sets of 50)
  • Hanging Leg Raises (3 sets of 25)
  • Scissor Kicks (3 sets of 25)

Wednesday - Legs & Arms

close grip bench press
  • 15 minutes warm-up cardio
  • Squats (3 sets of 10 reps max)
  • Crossover Lunge (3 sets of 10 reps max)
  • Deadlifts (3 sets of 10 reps max)
  • Triceps Pushdowns (3 sets of 10 reps max)
  • Close Grip Bench Press (3 sets of 10 reps max)
  • Alternating dumbbell curls (3 sets of 10 reps max)

Thursday - Shoulders & Core

push ups
  • 15 minutes warm-up cardio
  • Military Push-ups (3 sets of 25)
  • Shoulder Press (3 sets of 10 reps max)
  • Lateral Raises (3 sets of 10 reps max)
  • Wide-grip Pull-ups (3 sets of 25)

Abs Workout:

  • Regular Crunches (3 sets of 50)
  • Bicycle Kicks (3 sets of 50)
  • Hanging Leg Raises (3 sets of 25)
  • Scissor Kicks (3 sets of 25)

Friday - Chest, Back & Core

hanging leg raise
  • 15 minutes warm-up cardio
  • Single Arm Rows (3 sets of 10 reps)
  • Lat pulldowns (3 sets of 10 reps)
  • Bench Press (3 sets of 10 reps max)
  • Cable Flys (3 sets of 10 reps max)

Ab Workout:

  • Regular Crunches (3 sets of 50)
  • Bicycle Kicks (3 sets of 50)
  • Hanging Leg Raises (3 sets of 25)
  • Scissor Kicks (3 sets of 25)

Saturday & Sunday

It’s time for a well-deserved rest but aim to still get a few walks in to increase blood flow to your muscles.

Ryan Reynolds Diet And Supplements

salad and fruits

The Ryan Reynolds diet is actually a lot simpler than I thought. What most people will find different is that he spreads things out over 6 meals a day.

Breakfast:

  • Large bowl of oatmeal
  • 4 egg omelet
  • Fresh avocado

Morning Snack:

  •  Protein bar

Lunch:

  • Albacore tuna wrap
  • Large bowl of salad

Mid Afternoon Snack:

  • Protein shake
  • Almonds

Dinner:

  • Fish or chicken
  • Brown rice
  • Vegetables and salad

Evening Snack:

  • Protein shake

Supplement Stack

supplements

Creatine

He has specifically mentioned creatine supplements during bulking phases, and studies back up that this approach may help with building strength while reducing body fat [1].

For the best creatine supplement, check out Transparent Labs Creatine HMB.

Pre-Workout

Being able to power through a Deadpool workout will take a lot out of you, and even a small boost from supplements might make enough of a difference for your long term goals.

4Gauge is one of my recommended pre-workouts. I use it to make my gym days more powerful and intense.

Whey Protein

You’ll notice above that Ryan has quite a few protein shakes throughout the day. He likes to keep a steady supply of amino acids to bulk up, and it’s a great replacement for calories from carbs.

When it comes to whey protein, I trust Transparent Labs Whey Protein and have been using this brand for years.

Would You Be Able To Train Like Ryan Reynolds?

If you want to look like Ryan Reynolds or any other superhero actor, then you’re going to have to prepare yourself for a lot of hard work.

There’s no room for boxes of donuts, and alcohol is something you’ll need to limit as well.

But if you stick with this approach and put in the time and effort, you will be able to transform your body within a few months.

Give it a try for a few weeks and report back to us how you enjoyed it.


References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/

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