Ryan Reynolds’ Workout Routine – All You Need To Know

Ryan Reynold’s actual face of the Deadpool franchise is well-recognized for portraying diverse characters in countless silver screen hits. His envy-inducing sculpted body at 45 years old steals the show every time he goes shirtless and leaves fans in admiration.

However, Reynolds was not born with his perfectly toned abs and muscular physique. Over his thirty years of on-screen career, the Free Guy star diligently exercised to bulk up and attain a formidable shape.

So, what is the hidden secret to Ryan Reynolds’ athletic construct? What does Ryan Reynolds’ workout plan look like?

Here we focus on covering Reynolds’ workout and diet regimen so you can train like him and get a ripped body within no time.

Current Body Stats of Ryan Reynolds 

Before we dive into Ryan Reynolds’ workout plan that helped him achieve the chiseling blockbuster body, let’s see how fit Ryan Reynolds’ body is.

Here are the current body stats of this Canadian heart-throb:

  • Weight: 84 kg
  • Height: 6 ft. 2 in
  • Age: 45 years
  • Chest: 114 cm or 45″
  • Waist: 81 cm or 32″
  • Arms/Biceps: 38 cm or 15″
  • Body Fat: 5 to 5.7%

With a well-balanced diet and a strenuous workout regimen, Reynolds manages to bulk up for his roles in big action movies. Ryan Reynolds’ body never fails to impress fans, and many are searching for his workout plan.

Workout Principles

Since 2011’s hit, Green Lantern, Ryan Reynolds has worked with Don Saladino, an elite celebrity trainer.


Saladino’s vast knowledge and experience had helped Reynolds maintain an incredible physique for his popular action and thriller flicks like Blade: Trinity, X-Men Origins, Wolverine, and the Marvel Comic’s Deadpool.

Reynolds likes to incorporate his body weights into the workouts and focuses on his nutrition, which is the primary principle of his workouts. Furthermore, 45-years-old Reynolds concentrates more on consistency than intensity to strengthen his workout stamina.

Ryan Reynolds’ Workout Routine 

Ryan Reynolds’ workout routine varies according to the role he will be playing.

For example, Reynolds would go to the gym seven days a week for 90 minutes when preparing for Green Lantern.

He would bulk up for his superheroes roles while staying slim and fit for romantic comedies to characterize a good-looking protagonist.

Reynolds’ updated workout routine is spread over five days with two rest days. His full-body workout focuses on training every muscle group daily, including the back, core, arms, legs, and chest.

Here is a detailed insight into Ryan Reynolds’ workout routine:

Monday: Chest & Core 

On Mondays. Ryan trains his chest and core and starts with a 15-minute cardio warm-up session using a stair master, stationary bike, or ERG machine.

Ryan Reynolds’ chest workout includes:

  • Bench Press 3 x 10
  • Incline Bench Press 3 x 10
  • Cable Fly’s 3 x 10
  • Decline Bench Press 3 x 10

Ryan Reynolds’ abs workout includes:

  • Sit-ups 4 x 10
  • Abs Plate Twists 3 x 10
  • Bicycle kicks 3 x 50
  • Scissors Kicks 3 x 25

Now you know the key to Ryan Reynolds’ abs that stuns everyone every time Reynolds flashes his perfectly chiseled body.

Tuesday: Back and Biceps 

Here is Reynolds’ back and biceps workout regimen that gives him a strong back and biceps for performing lively action in movies:

  • Bent-over rows 3 x 10
  • Cable rows 3 x 10
  • Chin-ups 3 x 10
  • 21s 3 x 21
  • Barbell Curls 3 x 10
  • Wide-grip Lat Pulldowns 3 x 10
  • Hammer curls 3 x 12
  • Pull-ups 3 x 10

Wednesday: Legs & Arms

Ryan Reynolds benefits from this split to achieve robust and sturdy arms and legs.

Reynolds’ arm workout:

  • Triceps Pushdown 3 x 10
  • Alternating Dumbbell Curls 3 x 10
  • Close Grip Bench Press 3 x 10

Reynolds’ leg workout:

  • Squats 3 x 10
  • Deadlifts 3 x 10
  • Crossover lunges 3 x 10

Thursday: Shoulders & Core 

On Thursdays, Ryan Reynolds focuses on strengthening his shoulder and core while using seven following major exercises:

  • Military press 3 x 10
  • Arnold press 3 x 10
  • Floor shoulder press 3 x 10
  • Scissor kicks 3 x 15
  • Lying leg rotations 3 x 15
  • Pulse up 3 x 15
  • Dumbbell lateral raise 3 x 12

Friday: Chest, Core & Back 

On Fridays, Ryan Reynolds concludes his weekly full-body workout split with a strenuous, 3-part workout, using nine different exercises.

Reynolds’ chest, core, and back workouts include:

  • Pull-up 2 x 10
  • Renegade row 3 x 12
  • Sit-ups 3 x 50
  • Abs plate twist 3 x 50
  • Triple-stop bench press 3 x 10
  • Close-grip push-up 3 x 12
  • Elevated feet push-ups 3 x 12
  • Barbell floor wiper 3 x 25
  • Incline Db bench press 3 x 10

This workout regimen is the hardest one of the days, so Ryan takes a two-day break to rejuvenate for the next week’s training.

Saturday & Sunday: Rest 

Ryan Reynolds takes a break from training on the weekends. It helps his body to recover and enjoy a well-deserved rest.

What is Ryan Reynolds’ diet? 

To maintain his muscular build, Reynolds puts extra effort into his diet and focuses on proper nutrition intake.

Ryan Reynolds eats meals and snacks every 2-3 hours. It helps increase his metabolism and burn excess body fat. Reynolds eats carbohydrate-rich meals with low fats and high protein content to help him build more stamina for training. Moreover, this Hollywood star avoids junk food and eats healthily.

Here is what Ryan Reynolds’ diet looks like:

  • Breakfast: Oatmeal, avocado, eggs  
  • Snack #1: Protein bar
  • Snack #2: Almonds and protein shake
  • Lunch: Chicken tuna wrap and salad bowl
  • Snack#3: Protein shake
  • Dinner: Vegetables, a bowl of brown rice, fish, salad

So, we can see his diet is simple, and anyone can follow it without complications.

What nutritional supplements does Ryan Reynolds take? 

To fuel his weight gain and stay active, Ryan Reynolds takes a variety of nutritional supplements. Here is what Reynolds has in his supplement stash:

Final thoughts

In addition to his incredible acting skills, Ryan Reynolds has one of the most admirable bodies in Hollywood. With hardcore workout and diet, Reynolds has achieved an appealing superhero physique over the years.

The fifties-approaching actor now focuses on functional fitness and endurance while maintaining a lean and muscular body.

You can also accomplish the Deadpool star’s dashing body! All you have to do is follow our Ryan Reynolds’ workout routine breakdown and modify your diet according to your body weight and other health factors.

Good luck on your journey to accomplish a body like Ryan Reynolds’ body!

4/5 - (5 votes)


James Moore
James Moorehttps://www.ballercircuit.com
James is co-founder of BallerCircuit.com. He works as a fitness trainer and nutrition specialist. His main mission is to inspire people to relentlessly pursue their sport goals. He believes staying in shape has an overall positive effect on body, mind, and spirit.

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