Ryan Reynolds Workout Routine & Diet Plan

Ryan Reynolds

Ryan Reynolds has quite an amazing jacked up the body for a superhero as we have seen in ‘Deadpool’ and ‘Blade: Trinity.’ Although Reynolds admits, he was never this fit and healthy before. I was pretty unhealthy,” he admits. “I didn’t care what I ate or what I drank,” he said. But all of this negligence only lasted till he signed ‘Blade: Trinity’. This was the turning point for Reynolds when he got extremely serious towards his work out and diet.

It was not like that Ryan was not in a great shape, he just needed to get better and build some muscle for his fight training. He used to grind himself 6 days a week, consuming a 3200 calorie diet in a day. Then gradually, in a matter of three months, he was able to gain 25 pounds of muscle with some really fine looking abs.

Since then he has an abundance of offers from directors to cast him in superhero roles like ‘The Green Lantern,’ ‘Deadpool’ and ‘X-Men Origins: Wolverine.’ Ryan discloses that he has been a fan of Deadpool all his life and jokingly says he would even murder the guy who would play the role instead of him. Reynolds was cast in Wolverine at the very end moment. So he did all he could, worked out for hours and fed himself a crazy diet to gain muscle for the role.

Ryan Reynolds’ Workout Routine

Ryan is trained by Bobby Strom, who has been his personal trainer for 8 long years. Strom is the man responsible for all of Reynolds unique looks we get to see in his movies.

Check out the detailed day wise workout routine he followed to get in his current shape:

Day 1: Legs

  • Squats: 4 sets of 7 reps (take as much rest as needed)
  • Stationary Lunges: 4 sets of 10 reps (one minute rest)
  • One Legged RDL: 4 sets of 10 reps (one minute rest)
  • One Legged Leg Press: 4 sets of 8 reps (one minute rest)

Day 2: Shoulders

  • Dumbbell Press: 4 sets of 10 reps (90 seconds rest)
  • Side Raise: 4 sets of 10 reps (one minute rest)
  • Rear Delt Raise: 4 sets of 10 reps (one minute rest)
  • Front Raise: 4 sets of 10 reps (one minute rest)

Day 3: Abs

What you need to do to get abs like him

One would kill to get the kind of impressive abs on Ryan Reynolds. Well, you don’t have to kill, but you can attempt to take inspiration from his abs workout schedule. He would do 500-1000 sit-ups just as a warm-up before starting with the actual work out. That’s remarkable, we must say.

Ryan Reynolds Workout

Here, have a look at the routine he followed –

Set 1

  • Decline Bench sit-ups (15-20 reps)
  • Hanging leg lifts (15-20 reps)
  • Wood chops on cable (15-20 reps)

Set 2

  • Swiss Ball crunches (15-20 reps)
  • Decline Bench Body Bar twists (15-20 reps)
  • The Wheel from Knees (15-20 reps)

Lower Body Workout:

  • 3-4 sets of Walking lunges (52 reps)

Upper Body Workout:

  • 3 sets of Flat Bench (15-20 reps)
  • Incline Bench (15-20 reps)

Day 4: Back

  • Sumo Deadlifts: 7 sets of 4 reps (as much rest as needed)
  • Pull-Ups: 4 sets of 6 reps (as much rest as needed)
  • One Arm Row: 5 sets of 10 (one minute rest)
  • Machine Row: 4 sets of 10 reps (one minute rest)

Day 5: Chest

  • Bench Press: 7 sets of 4 reps (as much rest as needed)
  • Incline Press: 4 sets of 6 reps (as much rest as needed)
  • Dumbbell Flies: 4 sets of 10 reps (one minute rest)
  • Dumbbell Pullovers: 4 sets of 15 reps (one minute rest)

Day 6: Arms

  • Nosebreakers: 4 sets of 8 reps (one minute rest)
  • Tricep Dips: 4 sets of 10 reps (one minute rest)
  • Rope Pushdowns: 4 sets of 12 rep (one minute rest)
  • Sissy Bar Preacher Curls: 6 sets of 6 reps (one minute rest)
  • 45° Dumbbell Curls: 3 sets of 10 reps (one minute rest)
  • Hammer Curls: 3 sets of 10 reps (one minute rest)

Ryan Reynolds Diet

Ryan Reynolds’ Diet Plan

Ryan took his diet more seriously than his workout. You need to watch your food intake when you are working on your abs. You can grind for months and years and still not gain any muscle or abs until you take care of what you eat. Talking about Ryan Reynolds, this might take you by a little surprise, but he ate 8 meals every day with a gap of 2 hours between each meal. These meals consisted of foods rich in protein and complex carbohydrates except after 8 pm when he consumed just protein and no carbs. Just after Ryan would finish working out, he would again eat a meal full of carbs and proteins to stay bulked up.

His source of protein was – lots and lots of eggs, steak, chicken and protein bars and shakes. For carbs, he just stuck to oatmeal (with no added sugar), and a large amount of it. Yes eating all the food repeatedly gets boring, but one has to stay disciplined for a body like that and so he did.

Here is what a day in Ryan’s life looks like –

  • Breakfast: 2 eggs, good fat like a spoon of almond butter or slice of avocado, and 1 cup of oatmeal with applesauce
  • Midmorning Snack: protein bar
  • Lunch: albacore tuna wrap or chicken and salad
  • Mid-Afternoon Snack: protein shake (whey and water), protein bar, or apple and almonds
  • Dinner: broiled fish or chicken, brown rice, vegetables, and salad
  • Evening Snack: protein shake

Now, besides eating 8 meals a day, Ryan also took some supplements (not steroids) to get in shape faster. He used creatine, L-glutamine, CLA, whey protein powder, and multivitamins. Once he got into the shape he wanted, he no more needed supplements and stuck solely to his diet.

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