Last updated on June 1st, 2022 at 07:33 pm

Robbie Amell is used to shirtless scenes at this point.

And his cousin Stephen Amell likely feels the same way.

So now with the addition of our Robbie Amell workout we’ll have both cousins’ physiques to train towards.

Robbie has been part of The CW Network starring in shows like The Flash and The Tomorrow People and also other roles like in The Duff, ARQ, The Babysitter and more.

And yes, I am excited that I get to add him to our 50+ CW Star Workout Routine listicle.

Oh, and for those of you who know we’re sticking to a bodyweight and calisthenics theme since the release of our Ultimate Calisthenics Workout & Guide: Robbie was nice enough to share his home workout!

Although it does involve some equipment, so I do recommend checking out our: Build Your Superhero Home Gym for Under $100.

Robbie Amell Stats:

Height: 6’1

Weight: (approximate) 165 lbs.

Age: 31 years old

Robbie Amell is pretty tall, but just makes it to our average height among male celebs.

Oh, and he’s the same height as his cousin Stephen, who you’ll see listed below.

The average height falls in the range of 6’1-6’3 with celebs like Chris Pratt, Chris Hemsworth, 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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Robbie Amell Diet and Nutrition

Most sources say that Robbie Amell does not follow any kind of strict diet.

In line with that, they generally go on to compare his lack of diet to his cousin Stephen Amell’s take on being gluten free and cutting most processed foods from his diet.

With this comparison in mind, it does seem like Robbie does opt for healthier choices in his diet and then indulges from time to time.

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, & Eat Fat, Lose Fat) 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, Tom Hopper, 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.

Curious what the Top Diets Among Celebrities actually are?  Check it out.

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Robbie Amell Workout Routine Research

Robbie and Stephen Amell are both fans of free-running and parkour.

For those of you who don’t know what that is, I’ll fill you in and share some resources.

Here’s a good definition that covers the difference between the two:

Free-running evolved from Parkour, an obstacle course training born in France to move from point A to B in the most efficient way possible. As opposed to efficiency, free-running became a way for Parkour athletes to express themselves and showcase their skills. Each athlete uses his style of flips and jumps to bypass an obstacle be it a ledge, rail or wall. There are no rules, just an individual interpretation of the basic skills learned by using them in a different sequence than others.

We have our main Parkour workout in The Nightrunner Workout, and we even recently saw an Assassin’s Creed Parkour Workout as well!

So expect to see both of those come up again within the workout routine.

But, the best part?  Amell even shared a parkour/free-running workout with Muscle and Fitness which I’ll be sharing below as well.

He shared:

“My cousin got me into this.  It’s the hardest workout we’ve ever done.”

He has also been quoted telling people that for the most part you can train to be shredded using strictly bodyweight movements, saying:

“Most of the time, you don’t need any equipment,”

And although he has increased the difficulty of his workouts to include weight training like we’ve seen with Stephen Amell (who has two versions of his workout routine now), he also mentions using resistance bands a lot as well.

Here’s how he explains it:

“I have a bunch of different resistance bands, with anywhere from five up to 50 pounds resistance: you can do shoulders, biceps, triceps, you can do a ton of stuff .

But we’re lucky enough to have two EXACT routines shared from Robbie to use below, one of which involves his home gym, and the other is the parkour training I mentioned.

That being said, if you want to step it up a notch and add in some extra training I’ll link to some other resources but you can utilize bands and bodyweight movements and the best place to find all our calisthenics programs is right in our Ultimate Calisthenics Workout & Guide article.

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Robbie Amell Workout Routine

Training Volume:

5+ days per week

Explanation:

I’m sharing two programs that are straight from Robbie Amell.  One is his home workout he shared with Men’s Health and the other is his parkour/free-running routine he shared with Muscle and Fitness.  I recommend combining these with calisthenics and other workouts that can be found in our Workout Database and Ultimate Calisthenics Guide.

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.

Robbie Amell Workout: Sample Schedule

Monday: Robbie Amell Home Training

Tuesday: Parkour and Free-running

Wednesday: Calisthenics Work and Free-running Progression

Thursday: Robbie Amell Home Training

Friday: Parkour and Free-running

Saturday: Active Rest Day (Sports, Class, MMA, etc.)

Sunday: Rest Day

Robbie Amell Workout: Home Workout Routine

Arm Blasting Faves:

Skull Crushers

3×10-12 reps

Reverse Grip Curls

3×10-12 reps

Bicep Curls

3×10-12

Cross-Body Alternating Hammer Curls

1xFailure

Back Movements:

3-Way Pull Up Flat Footed Pull Up

(Go from Wide Grip to Chin Up to Hammer Grip)

Complete until Failure

Commando Pull Ups

3×6-8

Dumbbell Shrugs

3×10-12

Face Pulls

3×15-20

Push Movements:

Super-Set:

1A, Dumbbell Press

8-10 reps

1B. Incline Press

8-10 reps

1C. Flat Dumbbell Press

8-10 reps

Complete 3 Sets Through

Tricep Dips

3×10-12

Leg Movements

Back Squats

3×15-20 reps

Robbie Amell Workout: Parkour Workout Routine

THE FREE RUNNING FOUR

For Robbie Amell, the freerunning techniques that follow are only a warmup. But for everybody who doesn’t make a living bounding off walls and jumping over people, they’re enough of a workout on their own to build quickness, balance, and conditioning. Practice them at your own risk, or, better yet, find a freerunning gym like Tempest. to get in-depth instruction.

NO. 1: KONG VAULT

Run toward a sturdy box or other obstacle and begin to jump a few feet in front of it—you should have to reach to touch the edge of it. Lean your torso forward and dive toward the wall almost as if you were diving into a pool in front of you. Touch the wall with arms straight and on the outside of your legs.

Tuck your knees to your chest and let the momentum carry you over the obstacle. If that’s too difficult, jump only high enough to place your feet somewhere on the obstacle and stop. Progress to putting one foot on top of the surface—then both feet.

NO. 2: SPEED VAULT

Run toward the obstacle. As you approach it, push off with your left leg and kick your right leg up and out to the side. Allow the left leg to follow it. As your body passes over the obstacle, lightly place your left hand on the surface for support.

While in the air, bring your left leg in front of your body as you draw the right leg back. Land softly on your left leg on the other side of the obstacle and continue running fluidly. Don’t turn
 your hips over or you’ll land on both legs facing the obstacle. The goal is to keep moving in the same direction without slowing your pace.

Beginners should start with a simple safety vault, where you briefly tap your right foot on the obstacle for stability as you’re vaulting over it.

NO. 3: DASH VAULT

Run toward the obstacle and jump with your right leg, raising it above your hips. Let your left leg follow suit. As you pass over the box, touch your hands down on the surface next to your hips with fingers facing forward. Lean back and align your legs so your body takes a V-sit shape.

Push your body forward with your arms, spreading your chest, and kick both legs to help you off the box. Land on the ground upright, not leaning backward. To get the technique down, start by simply running and jumping up onto the obstacle and sticking the landing (imagine doing a running box jump). From there, try getting off the box by planting your hands on it and kicking your legs out to land in front of the box. Practice!

NO. 3: DASH VAULT

Run toward the obstacle and jump with your right leg, raising it above your hips. Let your left leg follow suit. As you pass over the box, touch your hands down on the surface next to your hips with fingers facing forward. Lean back and align your legs so your body takes a V-sit shape.

Push your body forward with your arms, spreading your chest, and kick both legs
to help you off the box. Land on the ground upright, not leaning backward. To get the technique down, start by simply running and jumping up onto the obstacle and sticking the landing (imagine doing a running box jump). From there, try getting off the box by planting your hands on it and kicking your legs out to land in front of the box. Practice!

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