Ryan Reynolds Workout Routine & Diet – Train Like Deadpool!

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If you are a fan of superhero action flicks such as Green Lantern, Blade Trinity, X-Men Origins: Wolverine, and Deadpool, you’re most likely familiar with Ryan Reynolds.

The most impressive thing about Ryan’s career is that he can bulk up that extra bit for just about any movie. 

So, what does Ryan Reynolds’ workout routine look like? And how does Ryan Reynolds stay in shape?

We’ll be covering everything you need to know about Ryan Reynolds’ workout routine and diet in order to train like him.

Take a look at his fitness regimen!

Who is Ryan Reynolds?

Born in Canada, Ryan Reynolds is one of the most famous Hollywood movie stars who is exceptionally renowned for his fitness, health, and well-built body.

Who is Ryan Reynolds Workout Routine and Diet

At 46 years of age, his structure and physique still seems to be the best anyone has ever seen. 

Reynolds was born on October 23, 1976 and began his acting career at just 13 years old.

His first role that required him to get in insane shape was Blade: Trinity, where he gained nearly 25 pounds of muscle mass.

Ryan Reynolds Body Stats

Before we dive into the Ryan Reynolds workout routine, let’s go over some body stats to see how fit he really is.

Here are Ryan Reynolds’ body stats:

  • Date of Birth: October 23, 1976
  • Height: 6′ 2″
  • Weight: Approximately 190 pounds (86 kg)
  • Waist: 32″
  • Chest: 44″
  • Biceps: 16″

Ryan Reynolds is known for getting into incredible shape before big action movies. If you’ve ever seen him shirtless before, it’s no surprise why his body is so admired.

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Ryan Reynolds Basic Workout Principles

Ryan has had different workout principles merely because he has played a distinctive role in each movie. Naturally, he has a slim build that moves quite effectively with his body. 

The primary principle behind his workouts is nutrition, which is the most essential part of building his physique.

For his roles in Deadpool and Blade: Trinity, Ryan has to pack on a lot of muscle and gain 25 pounds of weight in about 3 months. 

He would consume around 3200 calories every day and workout 6-7 days per week. Reynolds eats every 2-3 hours.

His diet was heavily focused on high protein and lots of vegetables.

More on Ryan Reynolds’ diet plan later!

Ryan Reynolds Workout Routine

Ryan Reynolds’ workout split is generally a five-day split with two rest days that hits all of the body parts.

Reynolds likes to mix things up depending on how hard he has to bulk up for movies, but generally, he trains back, chest, legs, core, and arms twice per week.

So, if you want to copy the Ryan Reynolds workout, here’s how his split breaks down by day:

Monday – Back & Biceps

Ryan Reynolds likes to start off his first day of the week with back and biceps.

Whether he’s training for a movie or working out on his own, this is his standard Monday split.

Here’s Ryan Reynolds’ back and biceps workout:

  • Warm Up Cardio Session: 15 minutes of either ERG machine, stair master, or stationary bike 
  • Close Grip Chin-Ups: 3 sets of 25 reps
  • Single-Arm Rows: 3 sets of 10 reps
  • Upright Rows: 3 sets of 10 reps
  • Lat Pulldowns: 3 sets of 10 reps
  • Barbell Curls: 3 sets of 10 reps
  • Shrugs: 3 sets of 10 reps
  • Hammer Curls: 3 sets of 10 reps

Tuesday – Chest & Core

Ryan likes to focus a lot of energy into chest, which is why he only pairs it up with core training for the day.

Here’s Ryan Reynolds’ chest workout:

  • Warm Up Cardio Session: 15 minutes of either ERG machine, stair master, or stationary bike 
  • Cable Flys: 3 sets of 10 reps
  • Bench Press: 3 sets of 10 reps
  • Incline Bench Press: 3 sets of 10-12 reps
  • Wide Decline Push-Ups: 3 sets of 10 reps

Here’s Ryan Reynolds’ ab workout:

  • Bicycle Kicks: 3 sets of 50 reps
  • Regular Sit-Ups: 3 sets of 50 reps
  • Scissor Kicks: 3 sets of 25 reps
  • Hanging Leg Raises: 3 sets of 25 reps 

Wednesday – Legs & Arms

After training back, biceps, chest, and core, the next step in Ryan Reynolds’ workout routine is legs and arms.

This isn’t the most traditional split for most, but Reynolds finds a ton of benefit in combining these muscles.

Here’s Ryan Reynolds’ leg workout:

  • Crossover Lunges: 3 sets of 10 reps
  • Squats: 3 sets of 10 reps
  • Deadlifts: 3 sets of 10 reps

Here’s how Ryan Reynolds works out arms:

  • Close Grip Bench Press: 3 sets of 10 reps
  • Triceps Pushdowns: 3 sets of 10 reps
  • Alternating Dumbbell Curls: 3 sets of 10 reps

Thursday – Shoulders & Core

Similar to chest day, Reynolds’ focuses on growing his shoulders, so it gets its own day with a bit of core exercise.

Here’s Reynolds’ shoulder workout:

  • Warm Up Cardio Session: 15 minutes of either ERG machine, stair master, or stationary bike 
  • Wide Grip Pull-Ups: 3 sets of 25 reps
  • Lateral Raises: 3 sets of 10 reps
  • Shoulder Press: 3 sets of 10 reps
  • Military Push-Ups: 3 sets of 25 reps

Here’s his core workout:

  • Scissor Kicks: 3 sets of 25 reps
  • Bicycle Kicks: 3 sets of 50 reps
  • Regular Crunches: 3 sets of 50 reps
  • Hanging Leg Raises: 3 sets of 25 reps

Friday – Chest, Back & Core

Friday is Ryan Reynolds’ day to wrap up the week with an intense, 3-part workout.

Here’s what’s included in Ryan Reynolds’ chest, back, and core workout:

  • Warm Up Cardio Session: 15 minutes of either ERG machine, stair master, or stationary bike 
  • Lat Pulldowns: 3 sets of 12 reps
  • Single-Arm Rows: 3 sets of 12 reps
  • Cable Flys: 3 sets of 12 reps
  • Bench Press: 3 sets of 12 reps
  • Scissor Kicks: 3 sets of 25 reps
  • Bicycle Licks: 3 sets of 50 reps
  • Regular Crunches: 3 sets of 50 reps
  • Hanging Leg Raises: 3 sets of 25 reps

This is definitely Ryan’s hardest workout of the week, but he gives himself 2 full rest days after to recover.

Saturday & Sunday – Rest Days

Generally, Ryan Reynolds does not train on the weekends, using this time to recover.

As a result, Saturday and Sunday is the time when Ryan Reynolds gets to enjoy a well-deserved rest.

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Ryan Reynolds Diet – How Does He Eat?

Now that you have a complete Ryan Reynolds workout routine, you are all set to build up those muscles.

However, diet is just as essential as training and workout, or more important.

So just like his training, Ryan Reynolds does not miss out on the essentials of proper nutrition.

Ryan Reynolds Diet and Workout

Ryan Reynolds actually follows a pretty simple diet plan and likes to spread things out over 5-6 meals a day. 

Here’s what Ryan Reynolds’ diet looks like on a typical day:

  • Breakfast: Large bowl of oatmeal, fresh avocado, and a 4 egg omelette
  • Morning Snack: A protein bar
  • Mid-Afternoon Snack: A protein shake and a handful of almonds
  • Lunch: A large salad bowl and an albacore tuna wrap
  • Evening Snack: A second protein shake
  • Dinner: Chicken or fish, brown rice, a bowl of salad, and assorted vegetables

Ryan Reynolds’ Total Macros:

  • Calories: 3,200
  • Protein: 240g
  • Carbs: 440g
  • Fats: 53g

So, as you can see, this is an incredibly simple diet plan that anybody can follow. You’ll just have to adjust the calories to your specific body stats.

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What Supplements Does Ryan Reynolds Take?

When Reynolds is working out a lot, he consumes a variety of supplements. Now, let’s have a look at what Ryan Reynolds has in his supplement stack:

  1. Creatine: Especially important during bulking phases. Many studies support this approach can effectively build strength while also decreasing body fat. 
  2. Pre-Workout: The ability to power through such an intensive workout plan requires a lot. Ryan Reynolds starts off his workouts with a bit of pre-workout to get energized.
  3. Whey Protein: Ryan Reynolds’ diet plan includes a lot of protein shakes throughout the entire day. He prefers keeping a good supply of amino acids to build muscle with whey protein.

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Frequently Asked Questions

Now that we’ve covered Ryan Reynolds’ workout routine and diet plan, here are some common questions people have about his fitness habits:

How Many Days A Week Does Ryan Reynolds Workout?

Ryan Reynolds normally works out 5 days a week and rests on the weekends.

When he’s getting in shape for a big role, he will often switch his workout schedule to 6 or 7 days per week.

How Long Did It Take Ryan Reynolds To Get Ripped?

It took Ryan Reynolds 3 months to get ripped. He worked out 6 days a week and ate over 3,200 calories per day in order to get in shape for his roles.

Reynolds gained nearly 25 pounds (11kg) with this workout routine and diet plan.

How Long Does Ryan Reynolds Workout?

Ryan Reynolds works out for approximately 2 hours every training session.

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Final Thoughts

Hopefully our breakdown of Ryan Reynolds’ workout routine and diet plan has helped you get some inspiration for your fitness plan.

Ryan Reynolds has one of the most admirable bodies in Hollywood, which makes him a perfect candidate for these breakdowns.

Remember to adjust your diet and other things according to your own bodyweight, health restrictions, and other factors.

Good luck on your workouts!

Want to try more workouts? Checkout our posts on the Tom Hardy workout, the JK Simmons workout, or Cam Newton workout for three other training splits!

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