Here’s Canadian Actor and Producer Known for Playing the Role of Oliver Queen on the Series “Arrow” Stephen Amell’s Workout Routine
Stephen Amell is a popular Canadian actor & producer best known for his role as Oliver Quinn in the television series called “Arrow.” Also, he has worked in many popular TV shows & movies, like Teenage Mutant Ninja Turtles: Out of the Shadows. However, he’s also popular for his elite fitness level apart from his acting skills. Hence, it’s no wonder why many of the fans often ask about Stephen Amell’s workout routine and diet plan.
Stephen Amell’s Workout Routine
Stephen’s workout plan is mostly of bodyweight training to get into shape, which is demanded for the role in the series named “Arrow.” Similarly, he has stated about it in many interviews that he prefers doing bodyweight workouts more often.
His workouts differ mostly, and he also prefers mixing exercises to make them interesting. For instance, he does various exercises to push his body to the limits.
Below is one such Stephen’s workout, which isn’t the actual one, but it’ll give you an overall idea about it.
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Turkish Get Up W/ Kettlebell | 1 | 3 / Side |
| Lateral Box Jumps | 3 | 20 |
| Bulgarian Split Squats | 3 | 6 / Side |
| 1 – Arm Flat DB Bench Press | 3 | 6 / Side |
| TRX Trainer Suspension Rows | 3 | Till Failure |
| DB Side Lateral Raises | 3 | 6 |
| 1 Arm Cable Lat Pulldown | 3 | 6 / Side |
| Hanging Straight Leg Raises | 3 | Till Failure |
Day 2 – Active Recovery
| Exercise | Sets | Reps |
|---|---|---|
| MMA training such as Kick Boxing and Jiu Jitsu | – | – |
| Running | – | – |
| Parkour | – | – |
| Archery | – | – |
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Pallof Press | 2 | 6 / Side |
| BB Push Press | 3 | 6 |
| 1 Leg DB Deadlift | 3 | 6 / Side |
| Cable Chest Flys (Standing) | 3 | 6 |
| Bent Over BB Rowing | 3 | 6 |
| Handstand Push – Ups | 3 | Till Failure |
| Pull – Ups (Medium or Wide Grip) | 3 | Till Failure |
| Russian Twists | 3 | Till Failure |
Day 4 – Active Recovery
| Exercise | Sets | Reps |
|---|---|---|
| MMA training such as Kick Boxing and Jiu Jitsu | – | – |
| Running | – | – |
| Parkour | – | – |
| Archery | – | – |
Day 5
| Exercise | Sets | Reps |
|---|---|---|
| Cable Wood Chop (Half Kneeling) | 2 | 6 |
| 1 Arm Kettlebell Snatch | 3 | 20 / Side |
| BB Back Squats | 3 | 6 |
| Push – Ups | 3 | Till Failure |
| 1 – Arm Bent Over DB Rowing | 3 | 6/ Side |
| 1 – Arm DB Shoulder Press | 3 | 6/ Side |
| Standing Cable Low Rows | 3 | 6 |
| V – Sits | 3 | Till Failure |
Day 6 – Active Recovery
| Exercise | Sets | Reps |
|---|---|---|
| MMA training such as Kick Boxing and Jiu Jitsu | – | – |
| Running | – | – |
| Parkour | – | – |
| Archery | – | – |
Day 7 – Active Recovery
| Exercise | Sets | Reps |
|---|---|---|
| MMA training such as Kick Boxing and Jiu Jitsu | – | – |
| Running | – | – |
| Parkour | – | – |
| Archery | – | – |
Stephen Amell’s Diet Plan
Stephen believes abs are “made in the kitchen,” and he takes good care of them through his proper diet plan, which is strict as well as clean. He avoids getting involved in sugar, dairy, and gluten.
Similarly, he focuses on going for a clean diet that includes proper portions of lean protein, healthy fats, and carbohydrates.
Meal 1:
- Oatmeal
- Eggs
Meal 2:
- Fruits & Nuts
- Protein Shake
Meal 3:
- Vegetables
- Fish
Meal 4:
- Lean Protein
- Olive Oil
- Avocados
Meal 5:
- Protein Shake
Stephen Amell’s Workout Principle
Stephen likes performing his stunts in movies. Hence, his training is tailored to maintain the balance between strength and fitness. He majorly focuses on bodyweight workouts, core, and high-intensity cardio. Similarly, he likes to change his workout plan to challenge himself and not get bored of doing the same workout.
About Stephen Amell
Born on May 8, 1981, in Toronto, Ontario, Amell attended the private college St. Andrews College and graduated in 2000. He’s the first cousin of popular actor Robbie Amell, who’s famous for his roles in series like The Tomorrow People, The Flash, and also as Fred Jones in the movie Scooby Doo.
Further, he got into fame through his iconic role of Olive Queen in the popular TV series “Arrow.” Apart from the archery skills he showed on the screen, the audience also loved his magnetic presence and commitment to his craft.
Wrapping Up
Discipline is not limited to Stephen’s acting skills; he’s equally dedicated and disciplined towards his exercise. And Stephen Amell’s workout routine is proof of how much dedicated he needs to be to achieve a physique like a superhero required according to the demands of the role.
Using strategic periodization and a resilient mindset, he continuously delivers a captivating portrayal on screen. Similarly, his fans also continue to be inspired by his commitment to health and fitness. Whether he’s donning the Green Arrow suit or looking to achieve his fitness journey off-screen, Stephen’s workout plan is truly an inspiration for those looking to achieve a physical and mental peak.
