The Deadpool Workout Routine and Diet Plan: The Ultimate Wade Wilson Inspired Fitness Plan

Last updated on June 29th, 2022 at 01:17 pm

This is not our ordinary character workout routine.

This is not even close.

Throw on your Crocs and strap in for a ride, because we’re switching up the way we do things for this one.

Many of you may know how much I love Deadpool…and Ryan Reynolds…

I even have a Deadpool/Pikachu tattoo on my left forearm.

That’s one of the reasons we haven’t had a Deadpool workout hit the site (it’s scary)!

But, the time has come for me to put on my big boy pants and tackle this article nevertheless.

I’m still going to share character research and have some fun with the training styles we utilize BUT, I’m also going to be building this one as an elite routine customized to get you into incredible shape [first and foremost].

That means we’re shooting for (in this order):

1. Six Pack Shredded Abs and a Toned Physique
2. High Intensity Character Relative Training
3. All The Other Good Stuff

That doesn’t mean we can skip all the things we still love about these character workouts, though…

Deadpool Stats:

Height: 6’2

Weight: 210 lbs.

Real Name: Wade Wilson

Powers: Yes

So, Deadpool might be taller than me, BUT, I still try to embody my inner Pool at all times.

Maybe more-so with a Wolverine physique.

It’s like a nice Reynolds–Jackman bond I have going on.

Except a little different.

Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4.  Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.

One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.

We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.

Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.

But, don’t worry if you’re not the same height or weight range.

We write these routines to be utilized by anyone and everyone.

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Deadpool Diet and Nutrition

NORMALLY on a character workout we share the same diet and nutrition section that is built around getting you guys started with some nutrition information from the site and other celebrities we’ve seen.

But, this is Deadpool’s article.

For this one I’m going to give you THREE options.

You can decide to structure your diet like on of the following options:

• In a Deadpool-like 80/20 Structure
  • Allowing you to eat Pizza and all the good things
• In a Special Forces Structure (Taken from Ex-Special Forces Commando)
  • Strict, but nutritious and awesome.
• In a Build-It-Yourself-I-Don’t-Care! Structure
  • If this isn’t self explanatory…

The first one means you’ll be on-point with your diet 80% of the time, and allowed to cheat (because of that 80%), 20% of the time.

We’ve seen some celebs like Dwayne Johnson, Kevin Hart, and a few others opt for dietary structures like this one.

Think of The Rock’s big weekly cheat meals he loves to share on his Insta! 🙂

Your next structure option comes from an Ex-Special Forces Commando, and if you don’t know why this is relevant to this article just please go ahead and X out of this page.

Actually no. Stop. Go to another workout or sales page and buy something first.

You owe me that at least.

Anywho….here’s what a daily plan looks like:

• 5 AM – Wake Up
  • Lemon water
  • L – Carnitine
  • Coffee
  • HIIT Workout
• 6 AM – Post Workout Breakfast
  • 4 Eggs
  • 2 Bacon Rashers
  • ½ Avocado
  • 1 Cup Kale
  • Protein Shake
• 9 AM – Snack
  • Large tin tuna in olive oil
  • ½ Cup Walnuts
  • Sprinkle Flaxseeds
• 12 PM – Lunch
  • Coffee
  • 180g salmon steak
  • 1 Cup mixed vegetables
  • ½ Avocado
• 2 PM – Afternoon Snack
  • 1 Scoop Protein
  • 1 Tspb. Natural peanut butter
  • ¼ Avocado
  • 50ml Cream
  • 150ml Coconut water
• 5 PM Dinner
  • 200g chicken breast
  • 1 Cup rice
  • 1 Cup mixed vegetable
• 8 PM Late Snack
  • 1 Scoop Performix Chocolate Protein
  • 6 Eggs whites

Now, one thing I do want to mention is that this is a lot of calories and is build around a man that stands in around Wade Wilson’s physique and is also extremely active.

That means: If you’re not 6’2, 210+ lbs (like me, for example), and you’re not as active as an Ex-Special Forces Commando who now devotes his life to fitness…you’re going to need to cut a lot of calories from this daily menu.

And your last option is the do-it-yourself option.

On a daily basis we see new celebrities and how they structure their diet.  I’ve literally gone back through hundreds of celebs (over 250 now) that I’ve researched and looked over and done the stats on how they eat and what type of guidelines they utilize for my new book.

I’ve also put together a small menu booklet that we call Anomalies which has our dietary spreadsheet/calculator and a booklet of the top celeb diets we’ve seen at SHJ.

That being said, we normally see celebs opt for sustainability.

Which is why our Academy is built around achieving your Pillars of Success Plan and forming a sustainable plan of your own.

Sure, they switch it up when it comes time for a role (or at least a handful do), but even then many of them structure the post diet around sustainability (even if they’re looking to keep the physique they’ve built).

But, for some more concrete examples of celeb diets: Hugh Jackman, Benedict Cumberbatch, Tom Hopper, and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir, Maggie Q and Madelaine Petsch are vegans, Kristen Bell is a vegan turned vegetarian, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.

So you can head to these articles and come up with a plan of your own, or you could even head over to our Nutrition Pillars and utilize our resources there.

Think you can handle this…?

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Deadpool Workout Routine Research

Alright, here’s the part where we call in some more help to really put this sucker together the right way.

We’re going to head over to Marvel and call in the big guns for this one.

Let’s start with a bit from his bio (and then talk about it…):

The foul-mouthed mercenary now known as Deadpool was once little more than medical waste, written off as a miscarriage of science and technology by the directors of the Canadian government’s enigmatic Weapon X project. Were its name known outside certain highly specialized circles, the black-ops initiative would have boasted a distinguished — if blood-spattered — track record. Previously, it’s technicians had spawned a number of noteworthy scions — including the feral Wolverine, maverick mutant adventurer, and the savage Sabretooth, psychotic murder machine.

And they had looked forward to an uninterrupted string of successes. Enter Wade Wilson. Diagnosed with cancer, the gun-for-hire left the woman he loved and accepted an unorthodox offer of salvation. Playing upon his hope for a cure, the Weapon X scientists attempted to recreate Wolverine’s genetically endowed healing factor through artificial means. Although successful, the Byzantine procedure left Wilson’s epidermis and face a horridly callused mess. Considered a failure, he was consigned to a prison laboratory for program rejects. Unable at first to accept his mangled appearance, Wilson slipped into the darkest pit of his soul. He killed several guards and escaped — dubbing himself “Deadpool,” after the facility. Some time later, he re-emerged as one of the world’s foremost mercenaries-for-hire.

I’m sure you guys knew Ryan Reynolds and Hugh Jackman were connected by more than their Canadian-friendship-brotherhood thing they have going on.

It’s also The Weapon X project that creates such great friendships!

But anywhooodle, Marvel continues with their bio for Mr. Pool with this:

After cementing his reputation as a solider of fortune and quasi-super hero, Deadpool signed on the dotted line for the terrorist known as Tolliver. His target: the time-tossed mutant freedom fighter called Cable. Deadpool learned that his former lover — Vanessa Carlyle, the shapeshifter named Copycat — was posing as Cable’s girlfriend and teammate, the probability-altering Domino. Wilson launched repeated offensives against Cable and his mutant strike team, X-Force — culminating with a battle in which Tolliver was killed and Vanessa seriously wounded. Deadpool showed mercy on his former flame, diverting a portion of his powers to heal her injuries.

Escaping custody in a metal asylum, Deadpool gained the attention of the interdimensional firm of Landau, Luckman & Lake. LL&L believed Deadpool to be the Mithras, one who would usher in a new golden age for the inhabitants of Earth. But the prophecy was a sham: The being destined to bring this era to life actually would transform the planet’s inhabitants into mindless, grinning boobs. Deadpool averted disaster, but internal politics within LL&L brought an end to their relationship. His optimism again shattered, Wilson returned to his status as a killer-for-hire.

I mean, now we’re getting into the good stuff, am I right?

Okay, can I point something out…again…?

I’m not training you to become a mercenary like Deadpool.  I’m not even training you to beat up the bad guys.

I AM going to train you at a super high intensity and make you as shredded and badass as Deadpool, though!

So if you’re down to get shredded, then stick around because all we have left to go over is Deadpool’s powers and then we’re onto some ass kicking.

And by that I mean your ass…being kicked…by my…..our…our workout!

Here’s how Marvel describes his powers and abilities for us:

Deadpool possesses the normal strength of a man of his age, height, and build who engages in intensive regular exercise. Deadpool’s only known power is his superhuman healing factor, which is a recreation of the one possessed by the mutant Wolverine. He is an extraordinary hand-to-hand combatant and is skilled in several unarmed combat technique. Deadpool employs a number of weapons, including various blades and guns, which he utilizes as both a master marksman and swordsman. He also relies on a teleportation device to whisk him in and out of danger.

Before you ask: No, I’m also not going to be providing you with a teleportation device OR and gun/weapon training.

Sorry, Charlie.  

But, in other extremely exciting news that you guys should be totally overjoyed about: we’re ready to being training.

Well, I’m ready to give you the workout.  You’re probably not prepared for it.

But hell, that’s what you’re here for so I’m giving it to you anyways.

You’re the one who stuck around this long…

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The Deadpool Workout Routine

Training Volume:

6+ days per week

Explanation:

You’re going to need to get 8-10 hours of sleep or something to keep up with this one, because Deadpool recovers FAST (duh) and doesn’t stop moving unless it’s to take a quick nap and throw on some Crocs.

For those of you who are here to also lift some weights, I’m building this around a Push/Pull/Legs structure so that we have it around a 3 day split opposed to a longer 4-5+ in order to incorporate our Special Forces Styled Training as well.

Below I will share a beginner Special Forces Program requirements that we will build inside of our Push/Pull/Legs split to make it that much more intense.

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The Deadpool Workout: Sample Schedule

Monday: Push Day + Circuit+ Swim

Tuesday: Run + Calisthenics + Core

Wednesday: Pull + Circuit + Swim w/ Cammies and Boots

Thursday: Run + Calisthenics + Core

Friday: Legs + Circuit + Swim w/ Fins

Saturday: Run + Calisthenics + Core

Sunday: Run, Swim, Walk w/ 30-50 lbs or Rest

**Also add in a a 5-15 mile walk with 30-50 lb load 1-2 times a week on top of your PPL Split.**

The Deadpool Workout: Special Forces Training

**This is straight from Military.com**

This will be built into your training, but I’m also sharing it so that you know why I’m forcing you guys into such brutality on top of your lifting!

If Army Special Forces is your goal, here’s a good starter workout that may help you reach it.

Swimming: NEVER Swim Alone

• Two to three times a week, 1,000 to 2,000 meters each time.
• One day a week, try to swim wearing cammies and boots for 100 meters.
• Wear fins when swimming half the time as well.

Running:

• Four to five times a week, 3 to 5 miles as fast as you can.
• Twice a week, do rucksack marches carrying a 30 to 50-pound load marching 5 to 15 miles at a fast walking pace.

PT: Every Other Day

• Pull-ups, 75 to 100 repetitions (seven to 10 sets of 10 reps).
• Push-ups, 200 to 300 repetitions (10 to 15 sets of 20 reps).
• Sit-ups, 200 to 300 repetitions (five to 10 sets of 40 to 50 reps).

The Deadpool Workout: Push Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Main Lifts:

Bench Press

5×12,10,8,5,5

Overhead Press

5×12,10,8,5,5

Close Grip Bench

5×12,10,8,5,5

Accessory Work:

Incline Bench Press

3×10

Close Grip Cable Pushdowns

3×10

Circuit:

Complete 3 Rounds for Time:

30 Second Battle Ropes

25 Kettlebell Swings

20 Single Arm Snatches w/ DB or KB (10 each arm)

15 Push Ups

10 Dips

5 Second Dance Off

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

The Deadpool Workout: Pull Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

If you’re following the sample schedule you’re required to complete this swim with cammies and boots for 100 of the 1,000 to 2,000 meters.

Main Lifts:

Deadlift

5×12,10,8,5,5

Standing Barbell Curls

5×12,10,8,5,5

Shrugs

5×12,10,8,5,5

Accessory Work:

Wide Grip Lateral Pulldowns

3×10

Close Grip Cable Rows

3×10

Circuit:

Complete 3 Rounds for Time:

30 Bent Over Rows w/ Barbell or EZ Bar

25 Face Pulls

20 Push Ups

15 Cable Bicep Curls

10 Chin Ups

5 Second Pajama Boogie Shake

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

The Deadpool Workout: Leg Day + Circuit + Swim

You can swim before or after your workout.

Swim:

Swim 1,000 to 2,000 meters.

Main Lifts:

Back Squat

5×12,10,8,5,5

Leg Press

5×12,10,8,5,5

Calf Raises

5×12,10,8,5,5

Accessory Work:

Hamstring Curls (Machine)

3×10

Quad/Leg Extension (Machine)

3×10

Circuit:

Complete 3 Rounds for Time:

30 Meter Farmers Carry

25 Goblet Squats w/ KB

20 Weighted Lunges

15 Box Jumps

10 Cable Pull Throughs

5 Second Dead Body Yoga Pose (BUT ONLY 5 SECONDS!)

The Deadpool Workout: Run + Calisthenics + Core

You can run before or after your calisthenics/core workout.

Run:

Run 3 to 5 miles as fast as you can.

Calisthenics (and a sprinkle of core):

Push Ups

300 Reps Total

Air Squats

250 Reps Total

Sit Ups

250 Reps Total

Dips

200 Reps Total

Lunges

150 Reps Total (75 each leg)

Pull Ups

100 Reps Total

Core Finisher:

Forearm Plank

3×60 seconds (weighted if possible)

Plank to Push Ups

3×25

Hanging or Lying Leg Raises (switch it up)

3×25

Cable Crunches

3×25

Russian Twists

3×25

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