Last updated on September 27th, 2022 at 04:20 pm
Stephen Amell started his initial programming with mainly calisthenics.
Actually, a lot of his calisthenics programming also translated directly into parkour training like what we saw from his cousin Robbie Amell’s workout routine.
I mentioned in another one of our articles that Amell actually was quotes saying that he’s more impressed by someone who can bang out 20 or so pull ups than he is with someone who can rep a 315 pound bench press.
And, I can actually agree with that for the most part.
I’ve been able to rep out over 315 on bench since I was 18 years old, but I still think calisthenics are more important in unleashing our inner superhuman (which is kind of the point here at SHJ).
After his initial transformation into The Green Arrow Amell did start incorporating weightlifting into his routine (he’s been seen benching over 225 and deadlifting over 315) and in our Stephen Amell Workout Routine and Diet Plan article we have an updated version of his training protocol that involves weights.
BUT, we’re here for bodyweight and calisthenics to build out our new Calisthenics Workout section inside our Workout Database.
Yes, you will find the calisthenics training in his main article as well, but this makes it much easier for members to dig through and find awesome workouts the populate the site now that we’re pushing near one thousand in total!
So if you’re looking to get in Green Arrow shape, especially with bodyweight training, you’ve come to the right place.
Stephen Amell Calisthenics Workout Routine
Training Volume:
4-6 days per week
You have 4 days of routines to follow, and then 1-2 days of long distance cardio (this should be done at a steady and comfortable pace).
Among these 5-6 days you will be fitting in your ab routine 3 Days.
Extra Information (For Scaling):
This routine can be made harder by wearing a weighted vest.
You can also go through the movements one at a time for a total of 3 sets, they do not have to be done all at once in the specific order.
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.
Stephen Amell Calisthenics Workout Routine: Sample Schedule
Monday: Arm Routine
Tuesday: Leg Routine and Abs
Wednesday: Endurance Training
Thursday: Chest Routine
Friday: Back Routine and Abs
Saturday: Endurance Training
Sunday:Â Rest Day
Stephen Amell Calisthenics Workout: Arm Routine
3×10 Chin-Ups
3×15 Bench Dips
3×10 Wide Grip Chin Ups
3×15 Dips
3×10 Close Grip Chin Ups
Finish with 15-30 Minutes of HIIT Cardio Training
1 Minute Quick Jog –> 1 Minute Walk
Stephen Amell Calisthenics Workout: Leg Routine
3×15 Lunges
3×10 Pistol Squats
3×15 Air Squats
3×10 Jump Squats
3×15 Lunges
Finish with 15-30 Minutes of HIIT Cardio Training
30 Second Sprint –> 1:30 Walk
Stephen Amell Calisthenics Workout: Chest Routine
3×15 Regular Push-Ups
3×10 Diamond Push-Ups
3×15 Handstand Push-ups (Or High Arch)
3×10 Ring or Bar Dips
3×15 Regular Push-Ups
Finish with 15-30 Minutes of HIIT Cardio Training
30 Second Sprint –> 1:30 Walk
Stephen Amell Calisthenics Workout: Back Routine
3×15 Standard Pull-Ups
3×10 Wide Grip Pull-Ups
3×15 Wide Grip Push-Ups (Slightly wider than Standard)
3×10 Wide Grip Pull-Ups Behind the Head
3×15 Standard Pull-Ups
Finish with 15-30 Minutes of HIIT Cardio Training
1 Minute Quick Jog –> 1 Minute Walk
Stephen Amell Calisthenics Workout: Ab Routine
3×25 TTB (Toes to Bar) Which can be scaled to Knees to Elbow
Short Circuit 3 Sets (Try not to touch your feet to the floor until you finish each set)
20 Lying Leg Lifts
20 Scissor Kicks
20 Second Hollow Rock
3×25 Sit Ups
60 Second Plank Holds w/ Increasing Weight (on your back)
Example:
Set One: Free Weight
Set Two: 45 Lbs
Set Three: 70 lbs
Stephen Amell Calisthenics Workout: Endurance Training
Another portion of this routine is extra endurance training to burn fat and build your stamina.
For that reason you’re going to be running based on your fitness level:
Beginner: 1-3 miles
Intermediate: 3-5 miles
Advanced: 5+ miles
You can also use some of our celeb and character endurance workouts to step it up a notch if you want.
Running Based Celebrity and Character Workouts
- Constance Wu Workout Routine and Diet Plan
- Ewan McGregor Workout Routine and Diet Plan
- Kid Flash Workout Routine and Diet Plan
- Grant Gustin Workout Routine and Diet Plan
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