Last updated on September 11th, 2024 at 06:16 pm
Update Notes:ย We have now seen multiple different Stephen Amell workout routines here at SHJ โ ranging from the calisthenics workout he used to turn into The Green Arrow to his shift into weight training while retaining the cape as Arrow.
We also saw some of his training in our article covering his cousin Robbie Amell’s Workout, which gave us an inside look into some of the parkour style training they did together.
Among our findings we have researched his nutrition, how he keeps his diet clean and not only opts for shreds but also health, and a lot more.
None of the changes and adaptions to his workout and overall nutrition are uncommon among celebrities I have researched within ourย Workout Database.
I have now researched over 300 celebrities, athletes and the worldโs top performers and even wrote my bookย Superhuman Secretsย on my research, with dozens and dozens of case studies โ and I can tell you that the top performers are constantly adapting โ but theyโre also aware that fitness does NOT have to suck.
You can use these links to jump to specific research and workouts throughout the article (including a calisthenics routine and a weight training routine) โ and this article will continue to be updated as more information comes out about Stephen Amell and his training.
Table of Contents
Stephen Amell Stats:
Height: 6’1
Weight: (approximate) 181
Age: 37 years old
Stephen Amell is right there in the average height for male celebs we’ve seen.
I even use him on all the other articles to name the “average” range.ย
That average height falls in the range of 6โ1-6โ3 with celebs likeย Chris Pratt,ย Chris Hemsworth,ย Chris Evans,ย Adam Driver, Hugh Jackman,ย Clive Standenย and so many more.
Guys around 5โ10-6โ0 are dudes likeย Brad Pitt,ย Matt Damonย andย Jason Statham, but the ACTUAL shorter range is filled with guys likeย Mark Wahlberg,ย Zac Efron,ย Kit Harington,ย Tom Hollandย and more.
Even taller than them are guys likeย The Mountain,ย Joe Manganiello,ย Ben Affleck,ย Ray Fisher,ย Winston Duke,ย Alexander Skarsgardย and a few others.
But, donโt worry either way.
We write these routines to be utilized by any shape and size.
Unlock The Secrets to The Hollywood Physique & Get SEVEN FREE Bonuses!
Stephen Amell Diet and Nutrition
There’s a lot more information out there on Amell’s training than there is about his diet, but I wanted to include this section (like we do with all the others) because it’s so important and vital to our transformations.
Thankfully, I was able to find some decent information.
In one interview, Amell states:
โItโs your fuel. I try to stay away from gluten, dairy and processed sugars. This allows for a more regimented diet and more lean proteins, veggies and complex carbs.โ says Amell.
So, while he doesn’t calorie count, he generally sticks to “eating clean”, as I suppose we would call it.
Some sources say Amell dropped his carb intake when preparing for roles, but from what I was reading from Amell it seemed to have come inherently inย the restrictions he was making while eating healthier food choices, rather than being a conscious decision to restrict carbs.
One thing that did stay the same was the fact that Amell chooses to always keep his protein intake high.
He is even able to stick to this type of diet even while not specifically prepping for filming.
Although, I’m sure like the rest of the celebs, he has his cheat meals as well!
We see a lot of celebs opt for a sustainable approach like this.
Thatโs why ourย Academyย 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.
Weโve seen a lot of celebs opt for specific restrictions.ย
For example:ย Dwayne Johnsonย andย Kevin Hartย incorporate 80/20 dieting with big weekly cheat meals,ย Hugh Jackman,ย Benedict Cumberbatchย andย Terry Crewsย utilizeย intermittent fasting(something I use daily as well),ย Mustafa Shakirย andย Madelaine Petschย areย vegans,ย Brandon Routhย andย Frank Grilloย opt forย paleo, and tons of others utilize their own variations as well.
And, thatโs just to name a few celebs from each, by the way.
You can check out ourย Nutrition Pillarsย for more information and articles on all of the above and more.
Stephen Amell Workout Routine Research Version One
Amell definitely has gotten the attention of a lot of people, but we’re lucky enough to have video footage of his training and even a a nice interview with Men’s Fitness.
One thing we can take from the interview is what he uses to get his chiseled physique:
I don’t do weights that often. ย I really enjoy running. ย I really enjoy doing body resistance stuff. ย I do a lot of chin ups and weird variations of pull-ups. ย I do a lot of abdominal work, push ups, handstand push ups, tricep push ups, balancing exercises, planking…
Basically, Amell trains to be ready to go out and run, jump and kick-ass like he does as Oliver Queen. ย He also talks about doing the pull-up ladder on the show and how he trains to really portray the body-weight movements he has to perform on the show.
We actually have some video footage of some of Amell’s “Superhero Workouts” that I’d love to share with you all. ย The first one even shows us some ladder pull-ups mid workout!
It’s safe to say that Amell is as badass in the gym as he is as Oliver Queen.
Here’s another one that is really just him showing off now and being a amazing parkour badass:
And finally Superhero Workout #3 straight from Amell’s YouTube Page. I’ll share one more video with you before we break down a workout routine later.
Functional movements and circuit training fun. Stephen Amell has an absolute ripped body from being consistent with high intensity training, cardio, body weight movements, and gymnastics (I may have missed another word that basically describes him being awesome).
And I’ll be honest: his routine is killer, and looks a lot like our new Bodyweight Book.
Now that we know this, we can’t try and copy his amazing gym, but we can try to use it to our advantage. We can do our best to form a routine that will get us just as ripped, toned and strong as The Arrow…If that’s possible!
But, now it’s time for the NEW research.
Take Take The Free Workout Placement Quiz and find the best free workout for you.
Stephen Amell Workout Routine Version Two Research
Oh yeah, we’re here for the new stuff.
Glad you could make it.
Notice how I used an image from the newest season of Arrow?ย Pretty sweet, huh?
Back in that original Men’s Fitness article Amell told us that he really only trains with calisthenics and stays away from weights.ย Well, a lot has changed!
I think this is pretty awesome, because his physique has stayed amazing (and fairly the same), and this just goes to show you that there are tons of different ways to reach your goals, but it’s finding the right way for YOU that matters.
That was the catch-line for The Academy, if you guys didn’t pick up on that…
So, before I get started with any quotes, I will tell you that I’ve watched a decent amount of Amell’s training videos that can be found on YouTube (if I share anymore this article might blow up), and found that he is now utilizing compound lifts and weightlifting in his training regime.
One video showed deadlifting over 315 lbs!ย
Not quite on my level, Amell, but pretty good. Pretty good.
In an interview with Men’s Journal, Amell states:
โI had no clue how many days I was going to be spending in the gym,โ.
Which he follows up with:
โI have really enjoyed the physical aspects of playing this character,โ says Amell. โI feel like as the show has gone on, and we have gotten to shoot more seasons, I have only gotten stronger and more adept at training. That means I can always be trying new things out in the gym, and we can try be trying new things out inย Arrow.โ
His trainer gets in on the interview, stating:
โIt has become natural for us to change the routine up often,โ said Taylor. โThe fact is Stephen is a natural athlete, and like most athletes he doesnโt want to spend all day in the gym. So I want to build programs that are both interesting and challenging for him.โ
And he even shares a sample circuit for us, which I’ll be utilizing in the Amell workout version two!
If you guys are curious, Men’s Journal also put together a compilation of some of Amell’s Instagram posts, showing off some of the fun workouts he puts into his training.ย I will fit in as many as possible.
Let’s do this.
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Stephen Amell Workout Routine Version One
Training Volume:
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.
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
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
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
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
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 Workout Version Two
Training Volume:
5+ days per week
Explanation:
We’re going to do 3 days of compound lifts and weightlifting (push, pull, and legs), and in the middle of that, we’ll also be fitting in 2 days of circuit style training which I found shared by Amell’s trainer.ย I will be creating the main days via videos I found of Amell, and also his Instagram page.ย I will also add in activity day options for you to utilize as well (mixed martial arts and parkour, which we know Amell loves).
Supersets and Circuits:
Supersets are to be completed with no breaks in between each workout, but then a break after one set of each is completed.ย Then rinse and repeat for the total number of sets.ย Circuits have no break for the duration of the workout.
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 Workout Day One: Push
Warm Up:
Stretch
10 minute jog
Workout:
Bench Press
5×10,8,5,5,5
Close Grip Bench
4×12
Military Press
4×12
Superset One:
A. Barbell Upright Row
3×10
B. Kettlebell Swing
3×10
C. Seated Rear Delt Raise
3×10
Superset Two:
A. Incline Dumbbell Press
3×10
B. Incline Chest Flys
3×10
C. Push Ups
3×25
Superset Three:
A. Standing DB Tricep Overhead Extension
3×10
B. Dips
3×10
C. Triangle Push Ups
3×10
Stephen Amell Workout Day Two: Circuits
Warm Up:
Stretch
10 Minute Light Intensity Walk
Workout:
Battle Rope & Bells Circuit
Complete this circuit 3 times; rest for 60-90 seconds between sets.
One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet
Battle Rope Seated Slams: 10 reps (each side)
Spiderman Dumbbell Push-Up Crawl: 8 reps
Spiderman Dumbbell Retreats: 8 reps
A2G Bicep Curl Squat Thruster: 8 reps
Box & Bell Circuit
Complete this circuit 3 times; rest for 60-90 seconds between sets.
Racked Kettlebell Step-Ups (alternating): 8 reps
Push-Up Box Jump Flow: 8 reps
Plank Climb Kettlebell Rows (alternating): 16 reps
Stephen Amell Workout Day Three: Pull
Warm Up:
Stretch
10 minute jog
Workout:
Deadlift
5×10,8,5,5,5
Preacher Curls
4×12
Barbell Shrugs
4×12
Superset One:
A. Pulldown Variation (Cable, Hammer, or Machine)
3×10
B. Row Variation (Cable, Barbell, TRX or DB)
3×10
C. Pull Ups (Wide)
3×10
Superset Two:
A. Dumbbell Curls
3×10 each arm
B. Hammer Curls (Cable or DB)
3×10
C. Chin Ups
3×10
Superset Three:
A. Dumbbell Shrugs
3×10
B. Light Hang Cleans (DB or BB)
3×10
C. Barbell Farmers Walk
3 sets for distance or failure
Stephen Amell Workout Day Four: Circuits
Warm Up:
Stretch
10 Minute Light Intensity Walk
Workout:
Battle Rope & Bells Circuit
Complete this circuit 3 times; rest for 60-90 seconds between sets.
One-Arm Plank Battle Rope Pull (stay in plank position, alternate arms pulling weight towards you): 135 lbs for 40 feet
Battle Rope Seated Slams: 10 reps (each side)
Spiderman Dumbbell Push-Up Crawl: 8 reps
Spiderman Dumbbell Retreats: 8 reps
A2G Bicep Curl Squat Thruster: 8 reps
Box & Bell Circuit
Complete this circuit 3 times; rest for 60-90 seconds between sets.
Racked Kettlebell Step-Ups (alternating): 8 reps
Push-Up Box Jump Flow: 8 reps
Plank Climb Kettlebell Rows (alternating): 16 reps
Stephen Amell Workout Day Five: Legs
Warm Up:
Stretch
10 minute jog
Workout:
Squat
5×10,8,5,5,5
Hamstring Curls
4×12
Leg Extension
4×12
Superset One:
A. Leg Press
3×10
B. Calf Raises on Leg Press
3×10
C. Unweighted Standing Calf Raises
3×10
Superset Two:
A. Weighted Lunges
3×12 (6 each leg)
B. Straight Leg Deadlift (KB, DB or BB)
3×10
C. Cable Pullthroughs
3×10
Superset Three:
A. Weighted Hip Thrusts
3×10
B. Box Jumps
3×10
C. Sled Push
3 sets for distance (or failure)
Stephen Amell Workout Activity Day Options
Staying active is extremely beneficial and important.
Just because Amell’s training might look like what is shown above, does not take away from how active he is in daily life.
For example, he is constantly active even while filming.ย These are things to consider when trying to replicate his physique.
Here’s a few things you can utilize to stay active like Amell:
Coach Derekโs MMA programs:ย Moon Knight,ย Deathstroke,ย Daredevil,ย Anna Diop
Felix and my parkour program:ย Nightrunner
Join The Superhero Academy and start unleashing your inner SuperHuman.
Hi is This workout is good for parkour ans freerunning?
Hey man, is it essential to finish with cardio or can I do that first? I start my day with a 30 min to an hour walk already, would it be okay to do this first then do the workout?
Hey Rowan,
Yes, that could work. The workout itself is pretty intense, so I think the walk being incorporated will be good in conjunction. If you could occasionally throw in a quick sprint or two that would be great too.
Hey,
I was wondering about this all day. Will this workout make me lose muscle mass? If so, what can I do to counteract it? Please and thanks!
Funny you ask! I just started a guinea pig experiment with our new Gymnastic Path (Black Panther/Widow) in the Academy. More of a Minimalist style of training than that actually, but you can read about it here: http://superherojacked.com/2017/02/10/fanboy-friday-21017/ . I’m testing the loss of muscle mass, but it really all depends on your starting point.
What type of body are you shooting for? Gymnasts are some of the strongest people in the world, so it could actually even be used to bulk if you’re starting point is different than someone at a much larger physique.
I’m trying to increase or keep my bulk and become more agile with body weight training. I want to keep strength while increasing flexibility. I’m trying to figure out if that is possible. Thanks!
This could definitely work if used properly.
I’m looking to get into calisthenics. I want to join king of the bars. Can’t do 1 pull up/chin up starting from extended arm position. I also lack motivation. Working out just gets boring can anyone give me some good tips?
Hey,
I would start by checking out this article I wrote on calisthenics: http://superherojacked.com/2017/05/15/how-to-get-better-at-pull-ups-pushups-dips-squats-and-calisthenics/
As far as motivation…I use the mirror, the changes, and progress I’m able to visualize when I set goals and make them through my workouts and dietary changes or even reps/sets, etc.
Passed that my strongest motivator is our community in The Academy ( http://superherojacked.com/superhero-academy ). I write all the time that accountability (which we utilize friendly competition), and community are SO HUGE for motivation.
I hope this helps,
Mike
Any dietary recomendations?
Yeah man.
If you’ve opted into the newsletter for Amell’s PDF (same routine, free downloadable PDF), I also give you a 5 day mini-coaching series.
On the third day I break down nutrition stuff.
If you’re interested in something like that.
Other than that, I would check out:
Intermittent Fasting: http://superherojacked.com/2017/05/01/what-is-intermittent-fasting/
Our Nutrition Pillars: http://superherojacked.com/nutrition-pillars/
I intermittent fast, stay low carb inherently in my diet, keep protein at .8-1g per bodyweight, and carb reload with a cheat meal once per week.
That’s a combo diet from the pillars.
Chat soon,
Mike