Last Updated On September 22, 2023
It's easy to see why DC producers picked Stephen Amell to portray vigilante Green Arrow in the Arrow TV show. The Canadian actor has an imposing physique that makes his character's astonishing athleticism and archery skills believable.
So it makes sense that guys request a workout that will give them similar results when they hire me as a personal trainer. I had to do some digging, but I've found out what Amell does to stay in shape.
- Stephen Amell’s Workout Summary
- Stephen Amell’s Workout Routine Explained
- What Is Stephen Amell Famous For?
- Current Body Stats
- Stephen Amell's Exercise and Training Principles
- Accomplishments and Awards
- What Does Stephen Amell’s Diet Consist Of?
- What Supplements Does Stephen Amell Take?
- Common Questions About Stephen Amell
- Conclusion
Stephen Amell’s Workout Summary
Over the years, Stephen Amell has discussed his exercise routine and diet in interviews. It turns out that following the Stephen Amell workout routine for Arrow is a realistic goal if you're serious about achieving a superhero physique.
Don't get me wrong – it's not going to be easy. However, if you have above-average determination, you'll be on the right track.
Read on for a comprehensive overview of Stephen Amell's workout routine and some practical advice on following the Arrow workout plan.
Main Workout Goal | Build muscles, develop resistance, and achieve a lean body |
Program Duration | 8 weeks, with maintenance circuits after that |
Workout Days Per Week | 3 days of strength training + 2 days of variations of active recovery |
Time Per Workout | Strength circuits to completion (around 60 minutes) |
Equipment Required | Barbell, kettlebell, dumbbell, box, cable machine, TRX system |
Recommended Supplements | High-quality protein shakes, probiotics, olive oil |
Stephen Amell’s Workout Routine Explained
Monday: Strength Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Kettlebell Turkish Getup | 1 | 3 | 40-45 secs |
Lateral Box Jump | 3 | 20 | 40-45 Secs |
Rear Foot Elevated Bulgarian Split Squat | 3 | 6 on each side | 40-45 Secs |
Single Arm Dumbbell Flat Bench Chest Press | 3 | 6 on each side | 40-45 Secs |
TRX Trainer Suspension Row | 3 | Until failure | 40-45 Secs |
Standing Dumbbell Side Lateral Raise | 3 | 6 | 40-45 Secs |
Single Arm Cable Lat Pull Down | 3 | 6 | 40-45 Secs |
Hanging Straight Leg Raise | 3 | Until failure | 40-45 Secs |
Related Article - Best TRX Alternatives
Tuesday: Active Recovery
Exercises | Sets |
|---|---|
Jiu-Jitsu | 30-45 minutes |
Kickboxing | 30-45 Minutes |
Archery | 30-45 Minutes |
Parkour and/ or Running | 30-45 Minutes |
Wednesday: Strength Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Pall of Press | 2 | 6 | 40-45 Secs |
Standing Barbell Push Press | 3 | 6 | 40-45 Secs |
Single-Leg Dumbbell Deadlift | 3 | 6 on each side | 40-45 Secs |
Standing Cable Chest Fly | 3 | 6 | 40-45 Secs |
Bent-Over Barbell Row | 3 | 6 | 40-45 Secs |
Handstand Push-Up | 3 | Until failure | 40-45 Secs |
Medium / Wide-Grip Pull-Up | 3 | Until failure | 40-45 Secs |
Russian Twist | 3 | Until failure | 40-45 Secs |
Related Article - Dumbbell Deadlift Vs Squat
Thursday: Active Recovery
Exercises | Sets |
|---|---|
Jiu-Jitsu | 30-45 Minutes |
Kickboxing | 30-45 Minutes |
Archery | 30-45 Minutes |
Parkour and/ or Running | 30-45 Minutes |
Friday: Strength Training
Exercises | Sets | Reps | Rest |
|---|---|---|---|
Half-Kneeling Cable Wood Chop | 2 | 6 | 40-45 Secs |
Single Arm Kettlebell Snatch | 3 | 20 on each side | 40-45 Secs |
Barbell Back Squat | 3 | 6 | 40-45 Secs |
Push-Ups | 3 | Until Failure | 40-45 Secs |
Bent-Over Dumbbell Row | 3 | 6 On Each Side | 40-45 Secs |
Single Arm Dumbbell Shoulder Press | 3 | 6 On Each Side | 40-45 Secs |
Standing Cable Low Row | 3 | Until Failure | 40-45 Secs |
V Sits | 3 | Until Failure | 40-45 Secs |
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Weekend: Recovery
What Is Stephen Amell Famous For?
Fans (including me) know Stephen Amell for his role as Oliver Queen on the DC show Arrow. The show lasted eight seasons and tells the story of a millionaire who spends five years on a mysterious island before returning to Starling City to fight crime.
Thanks to Stephen Amell's incredible parkour and archery skills, the show wowed fans with heart-pounding action sequences and beautifully-choreographed fights. I’ll admit that it got me on the archery bandwagon as well.
Arrow ran from 2012 and 2020 and helped launch multiple spin-offs like the Flash or Supergirl. It was a cornerstone in building a DC TV universe. Stephen Amell appeared as the Green Arrow in other DC shows and even voiced the character in video games.
Before playing Oliver Queen, the Canadian actor had minor parts in shows like Flashpoint, New Girl, and ReGenesis.
His role as Oliver Queen launched his career, and he made his first appearance in a major motion picture in 2016 with Teenage Mutant Ninja Turtles: Out of the Shadows. He played Casey Jones, a prison guard turned hero who helps the turtles.
Stephen Amell is currently on the show Heels, a drama series about the world of wrestling. This role reflects his lifelong passion for wrestling, and it’s clear to me that he still takes fitness seriously.
Being a huge fan of wrestling wasn't enough for Amell. In 2015, he appeared on WWE and faced Stardust. He also appeared on Ring of Honor, All In, and All Elite Wrestling as recently as 2020.
According to his Instagram, the actor keeps up with his workout routine, enjoys spending time with his loved ones, and launched a successful wine brand.[1][2]
Current Body Stats
Stat | Measurement |
|---|---|
Height | 6'1" |
Weight | 182 lbs. |
Age | 42 |
Biceps | 16" |
Waist | 34" |
Chest | 46" |
Also See - Kevin Hart's Workout Guide And Diet Program
Stephen Amell's Exercise and Training Principles
Stephen Amell achieved his impressive Arrow physique by adopting a workout and diet routine that reflected the skills of his character Oliver Queen. Here are some of his major areas of focus.
Training to Become a Fictional Character
One of the challenges Stephen Amell faced was developing the look of a comic book character.
In his many comic book appearances, Oliver Green often has an impressive muscle mass, and making the fictional archer come to life meant spending some time at the gym to develop upper body strength. After all, Green Arrow can shoot 29 arrows per minute![3]
The Amell workout routine had to include highly-targeted exercises to achieve a chiseled look, including lifting weights, hammer curls, push-ups, or cable pull-downs.
The actor also had to do most of his own stunts on the show. The Stephen Amell workout plan includes elements that helped him develop the right skills.
Stephen Amell trained with archery coach Patricia Gonsalves to develop proper form when shooting his bow on the show.[4]
He also worked with a personal trainer to develop fighting skills with Jiu-Jitsu training sessions and kickboxing lessons.
Amell doesn't consider himself a martial artist, but studying mixed martial arts helped him fight more realistically on screen. (And as a personal trainer, I can honestly say he should consider himself a martial artist because he has definitely honed the skills.)
Parkour was another key element of Stephen Amell's workout routine. He trained at the Tempest Freerunning Academy in LA to master the art of running and jumping off buildings. [5]
Related Article - Hammer Curls Vs Bicep Curls
Recovery
If you look at the Stephen Amell workout plan outlined above, you'll notice two full days of rest and recovery and two days of active recovery.
Dedicating four days to recovery allows the body to replenish its energy. It also gives muscle tissues enough time to heal and grow stronger after a workout routine with bodyweight exercises, weight training, and other exercises designed to gain muscle.[6]
Plus, I find (and stress to my clients) that the best way to keep up with a demanding training routine is often to take a complete break from it once a week. You can focus on things you enjoy and won't feel like your workouts are taking over your life.
Active recovery typically focuses on low-intensity exercises. As the Stephen Amell workout plan shows, it's a flexible concept that you can adapt to your fitness level. In the Arrow actor's situation, active recovery included challenging mixed martial arts workouts, parkour lessons, and archery.
You don't have to train hard on active recovery days, but you might want to work with a fitness coach to figure out an active recovery workout routine that works for your goals.
Emphasis on Whole Body Strength
Fans of the show will remember the salmon ladder routine featured in one of the episodes. This impressive exercise was part of the actor's workout routine, and he proved how proficient he is with the salmon ladder during an appearance on American Ninja Warrior.[7]
The salmon ladder routine is one of the many exercises Stephen Amell used to develop whole-body strength. This holistic approach allowed him to achieve a balanced look while building the stamina necessary for the show's intense action sequences.
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Here is how the actor achieved whole-body strength and improved his stamina:
Accomplishments and Awards
Stephen Amell has received an impressive number of nominations and awards for his work on Arrow.
After receiving a nomination for IGN Summer Movie Awards' Best TV Hero in 2012, he won this prestigious award in 2013 and 2014.
In 2016, Amell won the Male Star of Tomorrow Award at CinemaCon. He received a total of nine nominations at the Teen Choice Awards over the years and won the 2019 Choice TV Actor Award in the Action category.[10]
The actor also has accomplished a lot as a philanthropist. He successfully used online platforms like the website Represent.com to raise money for charities that support cancer research and mental health awareness. He also donated money to a children's hospice in Toronto.[11]
What Does Stephen Amell’s Diet Consist Of?
When Stephen Amell is in training, he follows a strict diet plan. And yes, I am one of those trainers who touts that abs are made in the kitchen.
The purpose of this diet is to maintain his body weight while giving him the energy he needs at the gym. His diet also supports muscle gain with an emphasis on lean protein.
Breakfast
Stephen Amell's favorite breakfast includes oatmeal and eggs. These foods provide him with enough calories to start his day while being easy to digest.
With 5 grams of protein per cup and 27 grams of carbs, oatmeal is a healthy choice for fueling your body before a demanding workout routine. Even though cutting carbs will help you achieve the lean Stephen Amell physique, you shouldn't eliminate carbs completely.[12]
Eggs are another smart choice. They're an excellent source of vitamins, minerals, and quality protein.[13]
Snack
After a few hours at the gym, Stephen Amell typically eats a few snacks.
His favorite options include shakes, fruits, and nuts. These snacks help maintain his energy levels for his workout routine and support the caloric intake needed to maintain his body weight.
Protein shakes are a great option for building muscles, boosting your metabolism, and making you feel full.[14] Snacking on fruits provides your body with an energy boost from natural sugar. Unlike processed sugar, natural sugar is a stable source of energy.
Nuts are an important part of any nutrition plan designed to supplement bodyweight training and other fitness goals thanks to their healthy fat content.
Lunch
Stephen Amell's workout routine requires eating lean protein to support muscle building. His usual lunch includes fish and veggies, two foods that limit his fat and carb intake for a ripped physique.
Seafood is an excellent addition to your diet with its high mineral and healthy fat content. It's also easy to digest if you plan on completing an intense workout with pull-ups, push-ups, weight lifting, parkour, leg exercises, and more.
Dinner
For dinner, Stephen Amell typically eats lean protein. Options include poultry and seafood, but you can also add variety with foods like beans, lentils, peas, cottage cheese, and egg whites.
The actor has also revealed that he eats avocados and olive oil as part of his Arrow diet plan:
Olive oil can protect you from inflammation and prevent injuries when performing stunts and intense workout routines.
Avocados are rich in magnesium and potassium. These minerals are important for muscle recovery, especially if you push yourself and train to failure.
Snack
After dinner, Stephen Amell drinks another protein shake. This snack supports muscle building and can help with cravings thanks to the many flavors available.
Pros
Support your fitness goals by eating foods rich in vitamins and essential minerals. I always recommend a diet full of:
Cons
As a rule of thumb, you should avoid junk food and anything you eat for short-term gratification when following a workout routine. Here's what to avoid eating:
Eating junk foods occasionally isn't an issue, but you should push yourself to limit your intake of foods high in fat, sugar, and sodium. Having one cheat meal a week can help satisfy your cravings and make this strict nutritional plan easier to follow.
What Supplements Does Stephen Amell Take?
When training, Stephen Amell follows a strict nutrition plan that includes a few supplements:
Shakes with whey protein are a crucial part of recovering after workouts.
Some sources also claim Amell uses probiotics. These supplements can help with digestion and make up for a limited intake of dairy products.
Related Article - Can Protein Shakes Go Bad?
Common Questions About Stephen Amell
Stephen Amell's workout routine includes calisthenics. These exercises helped him develop strength in his legs and upper body. He has revealed that he focused on calisthenics to progress quickly and get in shape for his role in Arrow.
Amell trained with Patricia Gonsalves to learn archery. It's likely that he worked with a personal trainer to develop the Stephen Amell workout routine, but there is no information about who this trainer is.
While he learned Kickboxing, Jiu-Jitsu, and parkour to prepare for his role in Arrow, Amell doesn't consider himself a real martial artist.
In 2014, Stephen claimed that he could bench 330 lbs on Twitter.[15]
Related Article - Exercise and Diet Plan By Miles Teller
Conclusion
The Stephen Amell workout routine is an intense fitness plan, but it's a proven way to build a lean and ripped body. Most of the workout routines require simple gym equipment and probably include exercises you already know how to perform.
When it comes to active recovery, you can customize your approach and pick activities you enjoy instead of focusing on skills needed to perform stunts.
Don't forget to make a few changes to your diet to give your body the building blocks it needs to recover and build muscles. You'll see results in no time if you can keep up with this workout routine!
References:
- https://www.instagram.com/stephenamell/?hl=en
- https://nockingpointwines.com/
- https://characterprofile.fandom.com/wiki/Green_Arrow
- https://laarchery.wordpress.com/2012/10/11/arrow-star-stephen-amell-talks-archery-form/
- https://www.coachweb.com/entertainment/5377/stephen-amell-ive-become-skilled-in-the-martial-art-of-fighting-onscreen
- https://blog.nasm.org/the-science-of-recovery
- https://www.cinemablend.com/television/Watch-Stephen-Amell-Teach-Arrow-Fans-How-Do-Salmon-Ladder-68960.html
- https://www.healthline.com/health/fitness/benefits-of-strength-training
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/
- https://www.imdb.com/name/nm1854386/awards/
- https://uproxx.com/prowrestling/stephen-amell-stardust-charity/
- https://www.webmd.com/diet/health-benefits-oatmeal
- https://www.webmd.com/diet/health-benefits-boiled-eggs
- https://www.healthline.com/nutrition/do-protein-shakes-work#weight-loss
- https://twitter.com/StephenAmell/status/500366946731175936
