Ryan Reynolds Workout Routine (Get Ripped Like Deadpool)

Have you ever watched one of Ryan Reynolds movies and wished you had that physique?

Ryan Reynolds' chest, abs, and arms all look like they've been sculpted by the gods- and that's all a result of his hard work.

The good news is that you can build a body like his by using the Ryan Reynolds workout routine.

In this guide, we'll give you all the information you need so you can train, eat, and start to look just like Deadpool.

The workout routine was designed by Ryan Reynolds' trainer, Don Saladino.

Don Saladino is a Hollywood legend who helped Jackman get into shape for Wolverine - so you know he’s one of the best in the business.

Saladino doesn't believe in going too extreme or ridiculous heavy lifting, but instead helped Ryan to develop a routine that uses body weight movements.

It's this guiding principle that has helped him create the lean physique we've seen in multiple movies.

Typically, Ryan will train 5 days a week, but he will increase it to 7 days if he needs to (that's how the Deadpool physique outdid Green Lantern).

Every workout starts with a light warm-up and ends with foam rolling. This helps to protect Ryan from injury and ensure he can come back strong the next day.

Ryan Reynolds Doing Reverse Leg Lift Crunches with Trainer

Monday: Chest and Core

  • Sit Ups – 3 x 50 reps
  • Ab Plate Twist – 3 x 50 reps
  • Barbell Floor Wipers – 3 x 25 reps
  • Bench Press – 3 x 10 reps
  • Incline Bench Press – 3 x 10 reps
  • Cable Fly – 3 x 10 reps
  • Decline Push Ups – 3 x 12 reps

Tuesday: Back and Biceps

  • Bent Over Row – 3 x 10 reps
  • Chin Ups – 3 x 12 reps
  • Lat Pulldowns (Wide Grip) – 3 x 12 reps
  • Dumbbell Curls 21’s – 3 x 21 reps
  • Hammer Curl – 3 x 12 reps
  • Shrug - 3 x 10 reps
  • Upright Row -  3 sets x 10 reps
  • Hammer Curl - 3 sets x 12 reps

Wednesday: Shoulders and Core

  • Military Press – 3 x 10 reps
  • Floor Shoulder Press – 3 x 10 reps
  • Arnold Press – 3 x 10 reps
  • Dumbbell Lateral Raise – 3 x 12 reps
  • Pulse Ups – 3 x 15 reps
  • Scissor Kick – 3 x 15 reps
  • Lying Leg Rotation – 3 x 15 reps

Thursday: Legs and Arms

  • Squats – 3 x 10 reps
  • Barbell Lunge – 3 x 10 reps
  • Deadlift – 3 x 10 reps
  • Crossover Lunge – 3 x 10 reps
  • Tricep Pushdown (Rope) – 3 x 10 reps
  • Close grip bench press – 3 x 10 reps
  • 21s - 3 sets x 21 reps
  • Dumbbell Curl - 3 sets x 12 reps

Friday: Chest, Back, and Core

  • Sit Ups – 3 x 50 reps
  • Ab Plate Twist – 3 x 50 reps
  • Barbell Floor Wipers – 3 x 25 reps
  • Triple Stop Bench Press – 3 x 10 reps
  • Incline DB Bench Press – 3 x 10 reps
  • Close Grip Push Up – 3 x 12 reps
  • Elevated Push Up – 3 x 12 reps
  • Renegade Row – 3 x 12 reps
  • Pull Ups – 2 x 10 reps

Saturday: Rest

Sunday: Rest

Who is Ryan Reynolds? (America’s Favorite Canadian)

If you haven't heard of Ryan Reynolds, you've been living under a rock.

The Canadian actor has starred in dozens of hit movies and has over 45 million Instagram followers, garnering popularity worldwide for his quick wits and charm.

Family And Childhood

Ryan Reynolds was born in Vancouver, Canada, in 1976. His father was a mounty, and Ryan was the youngest of 4 sons at home.

While two of his brothers chose to take up work in law enforcement like their father, Ryan chose to pursue a career in acting, which I think we can all agree was the right choice.

Ryan Reynolds Waving to Fans

Early Career

Ryan Reynolds landed his first starring role as a teenager in a Nickelodeon soap opera made in 1991.

Between 1991 and 2004, he had various other roles in hit shows (like X Files) and starred in moves (like Van Wilder). It was in 2004 that he landed his first serious acting role in Blade Trinity.

This action movie demanded a lot from Reynolds, and it's where he developed some of his most effective workout routines.

In just 6 weeks, he piled on over 20 pounds of lean muscle, giving him the strong physique needed for the Blade Trinity film.

Rise To A-List Movie Star

From Blade Trinity, he went from strength to strength with comic book films, starring in X-Men Origins, Wolverine, and Green Lantern.

However, his most notable role is probably Deadpool, and the first Deadpool movie also required him to get in serious shape.

Nowadays, you only have to look at the movie listings or open up Netflix to see Ryan Reynolds because he is in EVERYTHING.

Throughout his career, Reynolds has incorporated his humor and wits to his advantage, and he’s carved out a niche for himself in action roles.

In a way, he’s created the Ryan Reynolds brand, and a big part of that brand is in his physicality, which is why people are so interested in the Ryan Reynolds workout routine.

Business Ventures

If you don’t know Ryan Reynolds through acting, you may have heard from him because of his other ventures.

He's developing a bit of a Reynold empire with his successful gin company - Aviation Gin, a mobile phone company - Mint, and he even represents Match.com.

Perhaps most notably, he is now the majority owner of the oldest football club in the world - Wrexham AFC. He frequently flies over to the Welsh/English border to oversee the affairs there. [1]

Personal Life

Outside of business, Ryan is married to one of the most beautiful and talented women on the planet, Blake Lively, and they have 3 daughters together - James, Inez, and Betty.

It's fair to say that Ryan Reynolds has a lot going on in his life, so the fact he manages to stay in such good shape is a testament to his workout routine and his discipline.

The Ryan Reynolds diet and training routine have kept him young and given him the physical strength and looks to go with it.

Ryan Reynolds Body Stats




185 lbs











Ryan Reynolds Holding an Axe in The Amityville Horror

Ryan Reynolds’ Basic Workout Principles

Ryan Reynolds doesn’t have the massive bulk of some other actors he’s co-starred with (notably Dwayne ‘The Rock’ Johnson), but he still has a physique that most 40-year-olds would kill for.

Ryan has less muscle mass than some other actors but opts for a lean and sculpted look that looks natural on him.

It works well for his roles, and he balances physicality and strength, which characters like Green Lantern and Deadpool have in the comics.

Ryan began with a classic bodybuilding split routine, which helped him grow lean muscle mass across his body.

Now that he's getting older, he's switched up his regime and focuses on a few key principles:

Body Weight Training

When Ryan Reynolds started training for Blade Trinity, his goal was to pack on muscle quickly. He was lifting heavy and training 7 days a week which gave him amazing results.

His workout principles have changed recently, and Ryan Reynolds Deadpool workout focused on a lot of bodyweight movements and exercises.

These helped him get lean and fit and also improved his physicality and movement.

Ryan argues that you can train with weights and look like an Olympian, but that doesn't mean you can perform like one.

He now does heavy functional exercises like a farmer's walk alongside targeted isolation exercises like hammer curls and a rope tricep pushdown.

By focusing on body weight functional exercises, he ensures he looks great but can also use his body as he needs to.


Ryan takes an intense approach to his training.

He performs high-intensity interval training, kickboxing, and other fitness routines designed to increase your heart rate and burn through body fat. 

For Green Lantern, he was performing full body workouts in 90 minutes every day, hitting all the major muscle groups with really tough and grueling workouts.

He tends to split his workouts now, though he still leaves everything in the gym when he's working out - opting for quick, intense workouts rather than slow, heavy lifts.


Ryan Reynolds has been in pretty amazing shape for the last two decades, and that comes down to consistency.

In his regular life, he trains 5 days a week and maintains a pretty incredible shape. He does a lot of core work and keeps his body fit and trim.

When training for a role, he changes his workout structure to 7 days a week and adopts a very strict diet. He stays consistent with this to achieve the physique needed.

Ryan enjoys more consistency with his physique and adopts different workout principles from other actors like David Harbour and Hugh Jackman.

While David and Hugh have had amazing body transformations, they've done it specifically for roles and then dropped it again afterward.

Ryan does tweak and push himself for specific parts, but by staying consistent with his workout routine, Ryan's career hasn't been as up and down as other actors.


Nutrition is at the heart of Ryan's approach, and it's how he maintains his great shape.

We'll talk more about his diet in a minute, but Reynolds focuses on getting a lot of fruit and veg and incorporating lots of protein into his daily intake.

Being strict with his diet is an important factor in maintaining the Ryan Reynolds physique and helps to support his workouts.

Accomplishments (So Far!)

Ryan Reynolds has been on screen in loads of different roles. He’s starred in big action sequences like Deadpool, Wolverine, Red Notice, and Green Lantern, worked on kids' films like Detective Pikachu, and done other comedies like The Proposal and The Hitman's Bodyguard.

The big screen hits have done well for box office numbers, and it's no surprise that Reynolds's career has earned him a number of awards. Alongside his nominations, here are some of his award wins and accomplishments:


  • Nominated as the best actor in a Sci-Fi Movie for Free Guy


  • Won the Saturn Award for Best Actor in Deadpool
  • Inducted into the Hollywood Hall Of Fame


  • Won the MTV Movie and Tv Award for Best Comedic Performance and Best Fight in Deadpool
  • Won the Teen Choice Award for Choice Movie: Hissy Fit for Deadpool
  • Won Entertainment Weekly Entertainer Of The Year Award
  • Won Critic’s Choice for Best Actor In a Comedy


  • Won the People’s Choice Award for Favorite Movie Superhero and Favorite Action Movie Start in Green Lantern


  • Nominated as the People’s Magazine Sexiest Man Alive


  • Completed the New York City Marathon in 3 hours 50 minutes.

Outside of his formal accolades, Ryan is described as a very genuine person and one of the 'nice guys' in Hollywood.

His energy and humor make him stand out, and his health and fitness definitely contribute to that.

Ryan Reynolds Diet – How Does He Eat?

Ryan Reynolds is one of those people who appreciates that diet is just as important as training when it comes to fitness.

He stays fairly consistent and eats small meals every 2-3 hours. This keeps him fuelled but also lets him digest food in a controlled way, so he keeps his energy levels consistent.

In a typical day, Ryan consumes:

  • Calories: 3000-3500
  • Carbs: 400-450g
  • Protein 220-250g
  • Fats 50-60g
Ryan Reynolds Eating a Burger at a Restaurant

Ryan and his trainer, Saladino, don't believe in going to extremes as it's unsustainable in the long run.

Since working with him, Reynolds started consuming carbs in moderation but focused on eating whole foods. This helps him manage his physique in a way that's achievable week in, week out.

The key to Ryan’s meal plan is to keep it heavily focused on protein. A typical day for Ryan looks like this:


Oatmeal, 4 egg omelet, and some fresh berries and avocado

Morning Snack

A protein shake or protein bar


A large salad bowl with tuna or chicken

Mid-afternoon Snack

Protein shake with nuts

Evening Snack

Almond butter or a protein bar


Grilled chicken or fish, brown rice, salad, and vegetables

What Supplements Does Ryan Reynolds Take?

Ryan Reynolds eats well, giving his body a lot of the vitamins, nutrients, and fuel it needs for his workouts and general day-to-day activity.

To help support his health, he takes a few basic supplements:

  • Pre-Workout
    Pre-workout is designed to give you a massive energy boost and help you get the most from your fitness training. It provides the various muscle groups the energy they need to perform and allows Ryan to train more intensely. He takes pre-workout 10-20 minutes before each workout.
  • Whey Protein
    Ryan gets a lot of protein in his diet, but he uses protein shakes and the occasional protein bar to supplement his intake. He likes to have a good supply of protein and amino acids to encourage muscle growth, and by having a regular protein shake, he supports his body in getting into the best shape.
  • Creatine
    Ryan incorporates creatine into his routine when he needs to put on muscle quickly for a role. It helps him to build strength and decrease body fat, and you can see how his physique changed because he was using it.
  • Multi-Vitamins
    Ryan focuses on his health, not just his size. He gets a lot of different vitamins from his diet anyway, but by adding in some basic multi-vitamins, he ensures his system gets everything it needs to keep him in tip-top shape.

Ryan Reynolds Workout Routine FAQs

How long did it take Ryan Reynolds to get ripped?

When Reynolds first started getting in shape for Blade Trinity, it took him 3 months to get ripped. He trained 6 times a week and kept a strict diet, which allowed him to put on 25 pounds of muscle.

How long does Ryan Reynolds workout per session?

Reynolds tries to focus on shorter, high-intensity workouts, which really challenge his fitness. These tend to last 60-90 minutes a day.

How did Ryan Reynolds lose weight quickly?

Ryan is very strict with what he eats. He avoids junk food, has 6 small meals a day, and limits his carb intake. He also trains consistently. All of this allowed him to lose weight quickly.

Is Ryan Reynolds vegan?

Some actors have chosen to go vegan to lose weight quickly (like Sebastian Stan for his role as Tommy Lee in 'Pam & Tommy'), but Reynolds isn't vegan or vegetarian. [2]


If you're looking to build a strong but lean physique, then Ryan Reynolds should definitely be your motivation.

The aesthetically fit body he has for films and movies is a testament to the work he does in the gym, and it’s fair to say we’re all wishing for Ryan Reynolds abs.

His approach is all about consistency and health, rather than blowing up and down for specific roles.

Hopefully this guide has given you some useful information, and you can now train like Deadpool!


1. https://www.bbc.co.uk/sport/football/54973357
2. https://www.cbr.com/pam-tommy-sebastian-stan-intense-diet/

Last Updated on January 17, 2023