Ryan Reynolds Workout Routine, Diet Plan & Supplements

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

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!

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satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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