Stephen Amell's Workout Routine & Diet Plan

This will come as good news to some people; the Stephen Amell workout only really requires you to head to the gym three days a week.

But that doesn’t mean you get to vegetate on the couch, checking your social media comments for sympathy because you posted about how sore your muscles are.

For some of my clients, those cardio days of the Green Arrow workout are tougher. Especially if you jump right into doing some parkour workouts.

Day 1: Chest, Triceps, Abs

This is a tough day, and you’ll feel every muscle in your upper body, but that doesn’t mean you should stay away from the heavier weights.

• Flat dumbbell press (3 sets of 8 to 12 reps)
• Incline dumbbell press (3 sets of 8 to 12 reps)
• Muscle-ups (3 sets of 8 to 12 reps)
• Plank climb kettlebell rows (3 sets of 8 to 12 reps)
• Plank battle rope pull (3 sets of 30 seconds each arm)
• Spiderman dumbbell push-ups (3 sets of 8 to 12 reps)
• Ab crunches (3 sets to failure)
• Weighted leg raises (3 sets of 8 to 12 reps)

Day 2: Cardio

Check out some of the video posts Stephen has shared about his parkour training. What he does is pretty advanced, and you’ll likely need some coaching on this to not take it too far as you’re learning all those leaps and jumps.

Alternatively, do some cross-country training or hiking. Anything to get you out and into fresh air and nature is a great way to look forward to your workouts.

Day 3: Legs

This is more of a traditional free weights rather than bodyweight routine. But they are predominantly compound exercises that everyone should be doing for those superhero thighs.

• Split squat (3 sets of 8 to 12 reps)
• Kettlebell step-ups (3 sets of 8 to 12 reps)
• Leg press (3 sets of 8 to 12 reps)
• Walking lunges (3 sets of 8 to 12 reps)
• Calf raise (3 sets of 8 to 12 reps)
• Hamstring curl (3 sets of 8 to 12 reps)

Day 4: Rest

It’s an active rest day where you still want to plan going for a few walks or easy hikes to keep your muscle fibers loose. It’s also a good idea to do some stretching to help with muscle recovery.

Day 5: Back, Biceps, Abs

You’ll be adding a few more core exercises, and no one should skip these. It’s one area all celebrities focus on in their goal for a ripped physique. So make sure you make every rep and set count.

• Bicep curl squat thruster (3 sets of 8 to 12 reps)
• Hammer curls (3 sets of 8 to 12 reps)
• Military press (3 sets of 8 to 12 reps)
• Barbell row (3 sets of 8 to 12 reps)
• Deadlifts (3 sets of 8 to 12 reps)
• Preacher curls (3 sets of 8 to 12 reps)
• Battle rope seated slams (3 sets of 45 seconds)
• Bicycle kicks (3 sets of 25 reps)
• Decline ab crunches (3 sets to failure)
• Hanging leg raises (3 sets to failure)

Day 6: Cardio

This is another parkour day, but Stephen Amell also adds martial art training to his routine. Even if you don’t plan to fight in an octagon, you can gain a lot of strength and agility from learning a martial art. It’s definitely a life skill.

Day 7: Rest

Take it easy but still plan for a few walks. And invest in a foam roller to massage some of the soreness out of your muscles.

With the goal of achieving lean muscle growth, you have to understand that it’s impossible to achieve this if you still remain on a crap diet.

I tell everyone of my clients that they need to put more effort into their diet than their workout, and Stephen has been a great role model when it comes to screening what he allows into his body.

“I try to stay away from gluten, dairy, and processed sugars. This allows for a more regimented diet and more lean proteins, veggies, and complex carbs.”

- Stephen Amell

Macros

It’s hard to be exact here, as Stephen would regularly adjust his macros for the calories he needs in either bulking or cutting phases.

• Protein: 30-40%
• Fat: 25-30%
• Carbs: 30-40%

To ensure a proper diet, you first need to calculate your macro profile, and you can do this with our macro calculator. The macro calculator uses reliable formulas to provide personalized data on required protein intake, fat, and carbohydrates.

After that, you may use an application like Noom or a browser-based journal to track all your food intake.

Calories

For a lot of his preparation time for Arrow, Stephen would have worked on the basis of a calorie surplus. Some folks automatically conclude that this would mean more fat storage, but that’s not how it works.

Unless you take in more calories than your base metabolic rate requires, you’ll end up losing both fat and muscle tissue. And because Stephen needed to bulk up, his diet would be considerably more calorie-rich than normal.

Food Quality

Celebrities often talk about shunning junk food and hopping on the latest diet trends. Yet, they're frequently caught munching on burgers and pizzas.

Take Stephen, for example. His ripped appearance screams a strict diet of high-quality, nutrient-packed foods, not junk.

He's all about quality, not quantity. That's where many slip up. Follow Stephen's lead: focus on quality, fresh food to look great, not just the quantity.

Now, food will only get you so far in giving you what your body craves during the Green Arrow workout.

And based on our research and information from a nutritionist, these are the workout supplements you’ll need to lift the weights, build the strength, and speed up your recovery times.

1. BCAAs

This is one way that many professional athletes aim to reduce muscle soreness after a workout. Branched-chain amino acids complement workout programs by giving your muscles three types of amino acids that are most important for muscle protein synthesis.

2. Whey Protein

For all the other amino acids that your muscles need, whey powder is one of those products you should never do without. And in the above diet plan, you’ll see at least two protein shakes per day, but you could even stretch that to three times during bulking phases.

3. Fat Burner

Building muscle and strength requires a surplus of calories, and that will also add to your fat storage. What fat burners can help with is raising your resting metabolism in order to burn off some extra energy in the form of fat.

4. Pre-Workout

This is a type of supplement that can boost your workout experience by giving you just a little boost in stamina and strength. When you multiply that small boost over weeks and months, you can get to your workout goals that much faster.