Last updated on February 24th, 2022 at 10:58 am

Update Notes: We have now seen multiple different Ryan Reynold workout routines here at SHJ – ranging from his initial Deadpool workout mixed with training he used to initially get shredded, all the way to his Deadpool 2 training and a full fledged Deadpool Circuit Workout!

We even have an ab workout he uses and learned his favorite cheat meal is pizza.

None of these changes and adaptions to his workout(s) and overall nutrition are uncommon among celebrities I have researched within our Workout Database.

I have now researched over 300 celebrities, athletes and the world’s top performers and even written my book Superhuman Secrets on my research, with dozens and dozens of case studies – and I can tell you that the top performers are constantly adapting – but they’re also aware that fitness does NOT have to suck.

You can find other articles on Reynolds’ workout and diet all over the site (including all the ones I’ve mentioned above), but I’ve also updated this article to include it all below (with the exception of some of the additional research, which can be found and sourced on the individual articles).

You can use these links to jump to specific research and workouts throughout the article – and this article will continue to be updated as more information comes out about Reynolds and his training.

Ryan Reynolds Stats:

Height: 6’2

Weight: (approximate) 185 lbs.

Age: 42 years old

Ryan Reynolds is right there in the average height range among male celebs we’ve seen.

Right in the sweet spot, he’d probably say.

That average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Pine, Chris Evans, Adam Driver, Stephen Amell, Clive Standen and so many more.

Guys around 5’10-6’0 are dudes like Brad Pitt, Matt Damon and Jason Statham, but the ACTUAL shorter range is filled with guys like Mark Wahlberg, Zac Efron, Kit Harington, Tom Holland and more.

Even taller than them are guys like The Mountain, Joe Manganiello, Ben Affleck, Jason Momoa, Ray Fisher, Winston Duke, Alexander Skarsgard and a few others.

But, don’t worry either way.

We write these routines to be utilized by any shape and size.

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Ryan Reynolds Diet and Nutrition

Before we get on with it, I want to point out that just because Reynolds has the shredded body of these superheroes, he wasn’t always that way.  We all start somewhere and if you want to kick-ass and get a Deadpool body then you can.  Here’s a quote from Men’s Fitness from the Reynolds interview:

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 25 pounds of muscle.

While you may have to bulk up or even cut down, these celebrities don’t have a magic Superhero pill that they take.  You can do it too.

Now I’m starting to sound like an off model of Thomas the Tank Engine.  

While Reynolds gets to be multiple Superheroes in his lifetime [like Brandon Routh and Chris Evans], he REALLY wanted to role as Deadpool.  Here’s what he had to say about it:

“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 Wolverine, so I had to gain muscle quickly. I was eating, like, live children as they passed in order to bulk up.”

Hats off to everyone who needs to bulk like this.  Everyone who’s used to just cutting thinks it’d be so easy to gain the weight if we needed to bulk the same way, when in reality – you guys actually have to shove your face full until you feel like you’re going to explode!

We see a lot of celebs opt for a sustainable approach like this.

That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.

Of course, there are a lot of reasons to HAVE the strict guidelines.

We’ve seen a lot of celebs opt for specific restrictions. 

For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

And, that’s just to name a few celebs from each, by the way.

You can check out our Nutrition Pillars for more information and articles on all of the above and more.

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Ryan Reynolds Workout Routine Research

Reynolds posted this picture of a post Deadpool workout on March 30 to Twitter.  He said:

“This stud out-benched me in the gym Sunday. Nice meeting you Adley,”.

Reynolds is even rockin’ a nice slash in his eyebrow during the workout, which he’ll use to portray a better Deadpool.

He also tweets:

“I want #Deadpool to be R. Always have. Fighting the good fight still. Lotta yelling today,”

I was also able to find a specific circuit and ab routine that Reynolds specifically told Men’s Fitness he utilizes.

That, and multiple workouts from outside interviews that tie back to Reynolds, is what I’ll be using to build the routine.

Are you ready?

New Ryan Reynolds Workout Routine Research (For Version Two)

For Deadpool 2 Reynolds wanted to be as shredded as the first, if not more, so he teamed up with celeb trainer Don Saladino to get himself to work!

Luckily for us: everyone wants to train like Reynolds, so the Deadpool 2 training regime was picked up by a ton of big sources.

Saladino and Reynolds share information about the workout (including direct specifics) with Muscle and Fitness, Men’s Health, and Men’s Journal.

We’ll be utilizing all of them to build the full routine!

Here’s some of what Saladino, who Reynolds has turned to for multiple roles, has to to say about their training:

“Our training has evolved so much in the last 10 years,” Saladino told Menshealth.com. “It’s been a lot fun to see how Ryan gets in better shape as he gets older.”

“We’ve eliminated a lot of abdominal training,” Saladino admitted. “In the beginning, he would start every workout with a lot of abs, but he’s come to realize that a lot of his abdominal work comes down to the heavy lifting, pulling and squatting he ends up doing. All those exercises are really focusing on that abdominal wall.”

And he even talks about intuitive training, which is something I try to teach more and more members of The Academy:

“Not every day has to be a Level 10 on the workout meter. He comes in, he and I sit down and we have an understanding. I ask ‘how are you feeling today,’ and we make an adjustment to focus the intensity on how he’s feeling.”

To close out, I want to clear things up right from Saladino’s mouth, being that we now have HUNDREDS of routines to utilize on the site:

“I think there is confusion that the program is what’s going to make the individual look a certain way—there’s more than one way to get things done,” he says. “If you want abs like Ryan Reynolds’ in Deadpool, we can get you there with an old-school 8×8 with 30 seconds of rest, or a power-building program, or a kettlebell program—it doesn’t have to be the same program we gave Ryan.” The malleability in his programming hinges on factors such as diet, stress levels, sleep, and recovery efforts. Determining those creates better insight for training frequency and volume.

So, at the end of the day: fine the routine that is most sustainable FOR YOU.

Let’s do this.  Scroll way down for Ryan Reynolds workout version two.

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The Ryan Reynolds Workout Routine

Reynolds has been shredded for multiple movie roles, not just the ones he portrays a Superhero (although those are always the most badass). This workout will be a mixture of the new workout material we’ve seen from him, combined with other routines he’s been said to use.

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Men’s Fitness tells us that every workout will begin with an Ab Circuit.  Here’s what it will entail:

Do one of each set then repeat 4 times.

And now for the rest of the workout:

Training Volume: 3-6 days per week  

You will receive 5 days of training to cycle through

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Video Link:SHJ YouTube Workout Guide

Ryan Reynolds Workout One:

Incline Chest Press

15-12-10-8-5

Dumbbell Bicep Curls

15-12-10

Back Squats

15-12-10-8-5

Skull Crushers

15-12-10

Front Raises (Shoulders)

15-12-10

Dumbbell Rows

15-12-10

Ryan Reynolds Workout Two:

Jog 3 Miles

500 Total Reps:

100 Pull Ups

100 Push Ups

100 Lunges

100 Air Squats

100 Ring Dips

Ryan Reynolds Workout Three:

Shoulder Presses (Barbell)

15-12-10-8-5

Preacher Curls

15-12-10

Barbell Bench Press

15-12-10-8-5

Inner Bench Press (Light)

15-12-10

Lateral Pull Downs

15-12-10

Weighted Step Ups

20-20-20

Ryan Reynolds Workout Four:

5 Rounds:

400m run

5 Burpees

15 Power Cleans

25 Push Ups

15 Sit Ups

5 Pull Ups

Ryan Reynolds Workout Five:

Deadlift

10-8-5-3-3

Incline Cable Flyes

15-12-10

Weighted Lunges

20-20-20

Overhead Tricep Extension

15-12-10

Arnold Presses

15-12-10

Dumbbell Hammer Curls

15-12-10

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Ryan Reynolds Workout Version Two

Training Volume: 

4-6 days per week

Explanation:

Reynolds and Saladino used a lot of supersets and circuits while training, and those are what they tend to share with sources.  But, I was also able to find Saladino’s programming that doesn’t have as much flair to it, which is what they utilize when the workout isn’t “Level 10 on the workout meter” as Saladino would call it.

Saladino likes utilizing full body and circuit training. So prepare yourself!

Superset Explanation:

Letters (A/B) represent a superset. So, you’ll perform both exercises back to back with no rest until you’ve performed all of the reps for both exercises – which equals 1 set.

Circuit Explanation:

Do not stop in between sets or rounds (unless otherwise stated). Keep going until all reps and rounds are completed.

Want To Upgrade This Workout?

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

Ryan Reynolds Workout Day One

Warm Up:

Stretch

10 minute incline walk

Workout:

Barbell Bench Press

3×12

Three Round Circuit with Breaks:

Rest 3 Minutes Between Each Round as Though Performing a Superset

A. Incline Dumbbell Press

3×12

B. Lateral Pulldowns

3×12

C. Standing Military Press

3×12

D. Cable Rows

3×12

E. Push Ups

3×25

F. Inverted Bodyweight Rows

3×20

Ryan Reynolds Workout Day Two

Warm Up:

Stretch

10 minute incline walk

Workout:

Barbell Squat

3×12

Barbell Reverse Lunge

4×10

Dumbbell Romanian Deadlift

4×10

Sled Push

8×20 second push w. 40 second breaks

Ryan Reynolds Workout Day Three: Level 10

Warm Up:

Stretch

10 minute incline walk

Cow Cat Yoga Pose

2×30 seconds

Glute Bridges

2×10

Reverse Lunges

2×10

Medicine Ball Slams

2×10

Lateral Bounds (How To)

2×10

Workout:

Perform 5 rounds as a circuit at about 85% intensity. Rest 30 seconds between rounds.

Kettlebell Swings

10 reps

Front Squats

5 reps

Barbell Bench

5 reps

Pull Ups

5 reps

Farmers Walk (can be weighted)

50 yards

Ryan Reynolds Workout Day Four

Warm Up:

Stretch

10 minute incline walk

Circuit 1: Practice each move for 2 minutes. Do 3 to 5 rounds.

1A. Front Lever

1B. Handstand Hold

1C. Dip Bar L Sit (my favorite)

Circuit 2: Perform as a circuit for 3 rounds; rest 2 to 3 minutes between rounds.

2A. Chin Ups

5 reps

2B. Turkish Getups

1 rep

2C. Glute-Ham Raise

5-8 reps

2D. Dips

10 reps

Workout:

Barbell Curls

3×6-8

Skull Crushers

3×6-8

Ryan Reynolds Workout Day Five

Warm Up:

Stretch

10 minute incline walk

Workout:

Hang Clean

4×3

Trap Bar or Hex Bar Deadlift

3×12

Farmers Carry

5×50 ft.

Zercher Carry

5×50 ft.

Ryan Reynolds Workout Day Six: Level 10

Warm Up:

Stretch

10 minute incline walk

Cow Cat Yoga Pose

2×30 seconds

Glute Bridges

2×10

Reverse Lunges

2×10

Medicine Ball Slams

2×10

Lateral Bounds (How To)

2×10

Workout:

Complete 3 rounds of Circuit 1, followed by 5 rounds of Circuit 2, finishing up with a 5-round finisher.

Circuit 1
Complete 3 rounds of the following:

• Lateral Bound: 10 reps
• Med Ball Slams: 10 reps
• Farmer’s Carry: 50 yards

Circuit 2
Complete 5 rounds of the following:

• Sandbag Lunges: 10 reps
• Floor Barbell Press: 10 reps
• Chinups: 10 reps

Workout Finisher
Complete 5 rounds of the following:

• Assault AirBike: 30 seconds, rest for 30 seconds

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Ryan Reynolds Deadpool 2 Workout Circuit

Training Volume:

One Circuit
(To Be Repeated)

You will need:

Kettlebell, Dumbbells or Barbell

Upgrade This Workout:

The Superhero Academy now comes with an Upgrade Your Workout Tool that allows Academy members to turn any SHJ workout into a 4-8 week fully planned regime detailing exact weights to lift and including reverse & tradition pyramid training, straight sets, super sets, progressive overload and more.

RYAN REYNOLDS DEADPOOL 2 CIRCUIT WORKOUT

WARM UP

10 to 15 minutes

90/90 Elevated Breathing: 3 minutes

Foam Rolling: 10 passes

Cat Cows: 30 Seconds

Thoracic Rotations: 10 reps each side

Hip Circle: 5 reps clockwise, 5 reps couterclockwise

THE DEADPOOL CIRCUIT:

COMPLETE 5 ROUNDS

5 Kettlebell Swings

5 Front Squats (80-85 percent exertion)

5 Bench Press (80-85 percent exertion)

5 Pull Ups

25M One Arm Suitcase Carry (Alternating Arms)

25M Double Suitcase Carry

25M One Arm Rack Carry

25M Overhead Waiter Carry

25M Bottom Up Carry

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