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.
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
| Exercise | Sets | Reps |
|---|---|---|
| BB Bench Press | 5 | 5 |
| Incline BB Bench Press | 4 | 10 |
| Incline DB Chest Flys | 4 | 10 |
| Cable Flys – Standing | 4 | 10 – 12 |
| Standing Ball Push-Ups | 2 | Till Failure |
| BB Biceps Curls | 4 | 6 – 8 |
| DB Hammer Curls | 4 | 10 – 12 |
| Cable Curls | 2 | 20 |
Day 2: Legs & Abs
| Exercise | Sets | Reps |
|---|---|---|
| BB Back Squats | 5 | 5 |
| Single-Leg Squats | 3 | 5 |
| 1 – Leg Romanian Deadlift | 4 | 8 |
| Lateral Lunges | 3 | 8 |
| Walking Lunges | 3 | 10 |
| Hanging Knee Raises | 3 | 15 |
| Planks | 3 | 30 Seconds |
| Side Planks | 3 | 30 Seconds |
| Abs Wheel | 3 | 10 – 20 |
| Mountain Climbers | 3 | 10 |
Day 3: Cardio
Simple cardio workout
Day 4: Shoulders & Triceps
| Exercise | Sets | Reps |
|---|---|---|
| Medicine Ball Slams (Warm-Up) | 3 | 10 |
| Kettlebell Swings (Warm-Up) | 3 | 8 |
| DB Shoulder Press | 4 | 5 |
| DB Arnold Press | 3 | 8 |
| DB Side Lateral Raises | 4 | 10 |
| DB Bent Over Rear Delt Raises | 4 | 10 |
| Lying BB Triceps Extensions | 4 | 8 |
| Overhead DB Triceps Extensions | 3 | 10 |
| Triceps Rope Pushdowns | 3 | 15 |
Day 5: Back & Abs
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 5 | 5 |
| Pull-Ups | 4 | 8 |
| 1 – Arm DB Rowing | 4 | 10 |
| Seated Cable Rowing | 4 | 10 |
| Lat Pulldowns | 3 | 15 |
| Hanging Knee Raises | 3 | 15 |
| Planks | 3 | 30 Seconds |
| Ab Wheel | 3 | 10 – 20 |
| Mountain Climbers | 3 | 10 |
Day 6 & 7: Rest Day
Ryan Reynolds Workout Routine – 2
Here’s another Ryan Reynolds workout plan:
Monday: Chest & Core
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups | 3 | 50 |
| Abs Plate Twist | 3 | 50 |
| BB Floor Wiper | 3 | 10 |
| BB Bench Press | 3 | 10 |
| Incline BB Bench Press | 3 | 10 |
| Cable Flys | 3 | 10 |
| Walking, Clap & Decline Push-Ups | 3 | 12 |
Tuesday: Back & Biceps
| Exercise | Sets | Reps |
|---|---|---|
| Bent Over BB Rowing | 3 | 10 |
| Chin – Ups | 3 | 12 |
| Wide-Grip Lat Pulldowns | 3 | 10 |
| Shrugs | 3 | 10 |
| BB Upright Rowing | 3 | 10 |
| DB Curls (21s) | 3 | 21 |
| DB Hammer Curls | 3 | 12 |
Wednesday: Shoulder & Core
| Exercise | Sets | Reps |
|---|---|---|
| BB Military Press | 3 | 10 |
| Floor Shoulder Press | 3 | 10 |
| DB Arnold Press | 3 | 10 |
| DB L – Lateral Raise & External Rotation | 3 | 12 |
| Pulse – Ups | 3 | 15 |
| Scissor Kick | 3 | 15 |
| Lying Leg Rotations | 3 | 15 |
Thursday: Legs & Arms
| Exercise | Sets | Reps |
|---|---|---|
| BB Squats | 3 | 10 |
| BB Lunges | 3 | 10 |
| BB Deadlift | 3 | 10 |
| Crossover Lunges | 3 | 12 |
| DB Curls (21s) | 3 | 21 |
| Rope Triceps Pushdowns | 3 | 10 |
| Close – Grip Bench Press | 3 | 10 |
| DB Curls | 3 | 12 |
Friday: Chest Back & Core
| Exercise | Sets | Reps |
|---|---|---|
| Sit-Ups | 3 | 50 |
| Able Plate Twists | 3 | 50 |
| BB Floor Wiper | 3 | 25 |
| Triple – Stop BB Bench Press | 3 | 10 |
| Incline DB Bench Press | 3 | 10 |
| Close – Grip Push-Ups | 3 | 12 |
| Feet Elevated Push-Ups | 3 | 12 |
| DB Renegade Rowing | 3 | 12 |
| Pull-Ups | 2 | 10 |
Saturday & Sunday: Rest Day
Ryan Reynolds Workout Routine – 3
Five-day workout plan of Ryan:
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Incline Chest Press | 5 | 15-12-10-8-5 |
| DB Biceps Curls | 3 | 15-12-10 |
| BB Back Squats | 5 | 15-12-10-8-5 |
| Skull Crushers | 3 | 15-12-10 |
| BB Front Raises | 3 | 15-12-10 |
| DB Rowing | 3 | 15-12-10 |
Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Jogging | – | 3 Miles |
| Pull-Ups | – | 100 |
| Push-Ups | – | 100 |
| Lunges | – | 100 |
| Air Squats | – | 100 |
| Ring Dips | – | 100 |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| BB Shoulder Press | 5 | 15-12-10-8-5 |
| BB Preacher Curls | 3 | 15-12-10 |
| BB Bench Press | 5 | 15-12-10-8-5 |
| Close Grip Bench Press | 5 | 15-12-10-8-5 |
| Lat Pulldowns | 3 | 15-12-10 |
| Weighted Step – Ups | 3 | 20-20-20 |
Day 4: 5 Rounds of Below Exercise
| Exercise | Sets | Reps |
|---|---|---|
| Run | – | 400 Meter |
| Burpees | – | 5 |
| Power Cleans | – | 15 |
| Push-Ups | – | 25 |
| Sit-Ups | – | 15 |
| Pull-Ups | – | 5 |
Day 5
| Exercise | Sets | Reps |
|---|---|---|
| BB Deadlift | 5 | 10-8-5-3-3 |
| Incline Cable Flys | 3 | 15-12-10 |
| Weighted Lunges | 3 | 20-20-20 |
| Overhead DB Triceps Extensions | 3 | 15-12-10 |
| DB Arnold Press | 3 | 15-12-10 |
| DB Hammer Curls | 3 | 15-12-10 |
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
Circuit:
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
| Exercise | Sets | Reps |
|---|---|---|
| Incline Treadmill Walk | – | 10 Min Walk |
| Back BB Squats | 3 | 12 |
| BB Reverse Lunges | 4 | 10 |
| DB Romanian Deadlift | 4 | 10 |
| Sled Push | 8 | 20 Seconds |
Day 3: Level 10 Workout
| Exercise | Sets | Reps |
|---|---|---|
| Treadmill Incline Walk | – | 10 Min Walk |
| Cow Cat Yoga Pose | 2 | 30 Seconds |
| Glute Bridges | 2 | 10 |
| Reverse Lunges | 2 | 10 |
| Medicine Ball Slams | 2 | 10 |
| Lateral Bounds | 2 | 10 |
Circuit:
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
| Exercise | Sets | Reps |
|---|---|---|
| BB Curls | 3 | 6 – 8 |
| Skull Crushers | 3 | 6 – 8 |
Day 5
| Exercise | Sets | Reps |
|---|---|---|
| Incline Treadmill Walk | – | 10 Minutes |
| Hang Clean | 4 | 3 |
| Hex Bar or Trap Bar Deadlift | 3 | 12 |
| Farmers Carry | 5 | 50 Ft. |
| Zercher Carry | 5 | 50 Ft. |
Day 6
| Exercise | Sets | Reps |
|---|---|---|
| Incline Treadmill Walk | – | 10 Minutes |
| Cow Cat Yoga Pose | 2 | 30 Seconds |
| Glute Bridges | 2 | 10 |
| Reverse Lunges | 2 | 10 |
| Medicine Ball Slams | 2 | 10 |
| Lateral Bounds | 2 | 10 |
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
Supplements
- 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!
