Workout Routines

Ryan Reynolds' superhero workout for a strong, shredded physique

From comic actor to comic book superhero, Ryan Reynolds has spent the last decade chiseling a blockbuster body.

by
Ryan Reynolds
Dimitrios Kambouris / Staff / Getty
Dimitrios Kambouris / Staff / Getty
Duration 60
Exercises 10
Equipment Yes

Back in his Van Wilder days, Ryan Reynolds lived like a frat boy. “I was pretty unhealthy,” he admits. “I didn’t care what I ate or what I drank.” Then came Blade: Trinity, and the comic actor got serious. After three months, six-day-a week workouts, and a 3,200-calorie daily diet, Reynolds gained 25lbs of muscle.

“That time changed my life because it taught me you can actually do things that were previously impossible,” he says.

Impossibilities like running the New York City marathon (at a time of 3 hours, 50 minutes). Or climbing the 8,000' Machu Picchu, one of the fitness feats left on his to-do list.

It’s hardly coincidental that Reynolds' career has taken a meteoric trajectory since bulking up for Blade. He's not only acted alongside Oscar-winners like Denzel Washington and Sandra Bullock, but also been offered countless superhero roles, like The Green Lantern and Deadpool.

“I’ve been a fan of Deadpool all my life, so I was gonna murder someone if it wasn’t me [who played him],” Reynolds recalls. “He was a last-minute addition to X-Men Origins: Wolverine, so I had to gain muscle quickly. I was eating, like, live children as they passed in order to bulk up.”

Nowadays, Reynolds says his training is more functional and less aesthetic. “Most of it is self-preservation. You want to still be able to get up after take 50 of falling off some ledge and landing on cement,” he says. “As I've gotten older, falling on cement has become less and less hilarious."

The Reynolds workout

Trainer Bobby Strom has been training Reynolds for years, dating back to Blade: Trinity. “We try to make him look different in each role,” Strom says. “It’s not the same physique every time.” He likens Reynolds’ year-long preparation for The Green Lantern to a professional bodybuilder training for the Mr. Olympia competition. Strom kept the action star’s body guessing by constantly changing up his workouts every day.

Every workout begins with a 20-minute abs workout. Here's a sample circuit; do one of each set, then repeat it four times.

Ryan Reynolds' superhero workout Abs workout (do 5 circuits)

Exercise A.

Weighted Situp You'll need: Weight Plates How to
Weighted Situp  thumbnail
-- sets
15-20, performed on decline bench reps
0 sec. rest

Exercise B.

Hanging Leg Raise You'll need: Pullup Bar How to
Hanging Leg Raise thumbnail
-- sets
15-20 reps
0 sec. rest

Exercise C.

Horizontal Cable Woodchop You'll need: Cable Machine How to
Horizontal Cable Woodchop thumbnail
-- sets
15-20 reps
0 sec. rest

Exercise D.

Swiss Ball Crunch You'll need: Swiss Ball How to
Swiss Ball Crunch thumbnail
-- sets
15-20 reps
0 sec. rest

Exercise E.

Russian Twist You'll need: Medicine Ball How to
Russian Twist thumbnail
-- sets
15-20 on decline bench reps
0 sec. rest

Exercise F.

Ab-Wheel Rollout You'll need: Ab Wheel How to
Ab-Wheel Rollout  thumbnail
-- sets
15-20 reps
As needed rest

Ryan Reynolds' Superhero Workout Lower-body finisher

Exercise A.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
3 sets
26 reps
0 sec. rest

Exercise B.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
3 sets
26 reps
60 sec. rest

Ryan Reynolds' Superhero Workout Upper-body finisher

Exercise A.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
15-20 reps
As needed rest

Exercise B.

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
3 sets
15-20 reps
As needed rest
Comments