Ryan Reynolds Is a Canadian-American Entrepreneur, Actor & Producer

Born on 23rd October 1976, Ryan Rodney Reynolds is a popular Canadian-American actor known for working in action movies like X-Men Origins: Wolverine, Green Lantern, Blade: Trinity, and Deadpool. And apart from acting, the best thing he’s praised for in these movies even today is his sculpted physique.

He’s one of those Hollywood superheroes who has spent more than half-decade in making his lean body. For example, for some of the superhero roles, Ryan bulks up a bit, and for romantic comedies, he has to go lean in a short span of time according to the demand of the movie.

ryan reynolds workout routine

If you’re questioning what’s Ryan Reynolds workout and diet, how he made his incredible physique, keep reading.

Ryan Reynolds Workout Routine for Deadpool

Below is the five-day workout plan of Ryan Reynolds it four-day strength training and one day for cardio:

Day 1: Chest & Biceps

BB Bench Press55
Incline BB Bench Press410
Incline DB Chest Flys410
Cable Flys – Standing410 – 12
Standing Ball Push-Ups2Till Failure
BB Biceps Curls46 – 8
DB Hammer Curls410 – 12
Cable Curls220

Day 2: Legs & Abs

BB Back Squats55
Single-Leg Squats35
1 – Leg Romanian Deadlift48
Lateral Lunges38
Walking Lunges310
Hanging Knee Raises315
Planks330 Seconds
Side Planks330 Seconds
Abs Wheel310 – 20
Mountain Climbers310

Day 3: Cardio

Simple cardio workout

Day 4: Shoulders & Triceps

Medicine Ball Slams (Warm-Up)310
Kettlebell Swings (Warm-Up)38
DB Shoulder Press45
DB Arnold Press38
DB Side Lateral Raises410
DB Bent Over Rear Delt Raises410
Lying BB Triceps Extensions48
Overhead DB Triceps Extensions310
Triceps Rope Pushdowns315

Day 5: Back & Abs

BB Deadlift55
1 – Arm DB Rowing410
Seated Cable Rowing410
Lat Pulldowns315
Hanging Knee Raises315
Planks330 Seconds
Ab Wheel310 – 20
Mountain Climbers310

Day 6 & 7: Rest Day

Ryan Reynolds Workout Routine – 2

Here’s another Ryan Reynolds workout plan:

Monday: Chest & Core

Abs Plate Twist350
BB Floor Wiper310
BB Bench Press310
Incline BB Bench Press310
Cable Flys310
Walking, Clap & Decline Push-Ups312

Tuesday: Back & Biceps

Bent Over BB Rowing310
Chin – Ups312
Wide-Grip Lat Pulldowns310
BB Upright Rowing310
DB Curls (21s)321
DB Hammer Curls312

Wednesday: Shoulder & Core

BB Military Press310
Floor Shoulder Press310
DB Arnold Press310
DB L – Lateral Raise & External Rotation312
Pulse – Ups315
Scissor Kick315
Lying Leg Rotations315

Thursday: Legs & Arms

BB Squats310
BB Lunges310
BB Deadlift310
Crossover Lunges312
DB Curls (21s)321
Rope Triceps Pushdowns310
Close – Grip Bench Press310
DB Curls312

Friday: Chest Back & Core

Able Plate Twists350
BB Floor Wiper325
Triple – Stop BB Bench Press310
Incline DB Bench Press310
Close – Grip Push-Ups312
Feet Elevated Push-Ups312
DB Renegade Rowing312

Saturday & Sunday: Rest Day

Ryan Reynolds Workout Routine – 3

Five-day workout plan of Ryan:

Day 1

Incline Chest Press515-12-10-8-5
DB Biceps Curls315-12-10
BB Back Squats515-12-10-8-5
Skull Crushers315-12-10
BB Front Raises315-12-10
DB Rowing315-12-10

Day 2

Jogging3 Miles
Air Squats100
Ring Dips100

Day 3

BB Shoulder Press515-12-10-8-5
BB Preacher Curls315-12-10
BB Bench Press515-12-10-8-5
Close Grip Bench Press515-12-10-8-5
Lat Pulldowns315-12-10
Weighted Step – Ups320-20-20

Day 4: 5 Rounds of Below Exercise

Run400 Meter
Power Cleans15

Day 5

BB Deadlift510-8-5-3-3
Incline Cable Flys315-12-10
Weighted Lunges320-20-20
Overhead DB Triceps Extensions315-12-10
DB Arnold Press315-12-10
DB Hammer Curls315-12-10

Saturday & Sunday: Rest Day

Ryan Reynolds Workout Routine – 4

It’s the six-day workout routine:

Day 1:

  • 10 Min Incline Treadmill Walk
  • BB Bench Press – 3 x 12


Perform three rounds of the following workout (Take 3 minutes of break after 1 round):

  • Incline DB Press – 3 x 12
  • Side Lateral Pulldowns – 3 x 12
  • Standing Military Press – 3 x 12
  • Cable Rowing – 3 x 12
  • Push-Ups – 3 x 25
  • Inverted Rowing – 3 x 20

Day 2

Incline Treadmill Walk10 Min Walk
Back BB Squats312
BB Reverse Lunges410
DB Romanian Deadlift410
Sled Push820 Seconds

Day 3: Level 10 Workout

Treadmill Incline Walk10 Min Walk
Cow Cat Yoga Pose230 Seconds
Glute Bridges210
Reverse Lunges210
Medicine Ball Slams210
Lateral Bounds210


Perform five rounds of the following workout (Take a break of 30 seconds after 1 round):

  • Kettlebell Swings – 10 Reps
  • BB Front Squats – 5 Reps
  • BB Bench Press – 5 Reps
  • Pull-Ups – 5 Reps
  • Farmers Walk – 50 Yards

Day 4:

Treadmill Incline walk – 10 Minutes

Circuit 1: 3 to 5 Rounds (Each Exercise for 2 Minutes)

  • Front Lever
  • Handstand Hold
  • Dip Bar L – Sit

Circuit 2: 3 Rounds (Rest for 2 – 3 minutes after completing one round)

  • Chin – Ups – 5 Reps
  • Turkish Getups – 1 Rep
  • Glute Ham Raises – 5 – 8 Reps
  • Dips – 10 Reps
BB Curls36 – 8
Skull Crushers36 – 8

Day 5

Incline Treadmill Walk10 Minutes
Hang Clean43
Hex Bar or Trap Bar Deadlift312
Farmers Carry550 Ft.
Zercher Carry550 Ft.

Day 6

Incline Treadmill Walk10 Minutes
Cow Cat Yoga Pose230 Seconds
Glute Bridges210
Reverse Lunges210
Medicine Ball Slams210
Lateral Bounds210

Circuit 1:

  • Perform three rounds of the below workout:
  • Lateral Bound – 10 Reps
  • Medicine Ball Slams – 10 Reps
  • Farmers Carry – 50 Yards

Circuit 2:

  • Perform five rounds of the below workout:
  • Sandbag Lunges – 10 Reps
  • Floor BB Press – 10 Reps
  • Chin – Ups – 10 Reps

Finishers Workout:

  • Assault Air Bike – 30 Seconds

Ryan Reynolds Diet Plan

The sculpted physique for which Ryan is famous requires dedication with proper nutrition and diet. And one such diet plan of Ryan Reynolds is below:

Meal 1:

  • Oatmeal – 1 Cup
  • Avocado – 1 Slice
  • Egg Whites – 2

Meal 2:

  • Protein Bar & Supplement

Meal 3:

  • Salad – 1 Serving
  • Chicken or Tuna Wrap

Meal 4:

  • Salad – 1 Serving
  • Chicken or Tuna Wrap

Meal 5:

  • Almonds
  • Apple
  • Protein Bar

Meal 6:

  • Green Veggies
  • Salad
  • Brown Rice
  • Fish


  • L – Glutamine
  • Creatine
  • CLA
  • Multivitamins
  • Whey

Wrapping Up

Ryan Reynold is a popular Hollywood actor known for both his amazing acting and his chiseled body, which he brings according to his movie role.

If you’ve got a question about his workout routine and diet plan, we hope these mentioned workout routines of Ryan Reynolds may prove helpful. Good luck!

Satinder Chowdhry Avatar

Satinder Chowdhry