Ryan Reynolds Inspired Workout: Train Like Deadpool

Build the tight glutes needed to fill out the one and only red onesie by performing this Ryan Reynolds Deadpool inspired workout program! Check it out!

Workout Summary

Build Muscle
Split
Intermediate
12 weeks
7
60-90 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Other
Male
download pdfDownload Workout

Workout Description

Ryan Reynolds is set to play Wade Wilson, a disfigured cafeteria chef trying to become Mayberry’s hottest bartender, once again.

Alright, I’m pulling your chain – or let me say, 20th Century Fox’s Youtube team is pulling your chain as that’s the TL:DR version of their Deadpool 2 trailer’s description.

But, all jokes aside, Ryan Reynolds' physique is a lot of guys’ goal physique.

Shredded, with plenty of lean muscle mass, Reynolds has maintained a natural looking superhero physique ever since his Blade: Trinity days.

So, we’re going to help you out on this one with the Ryan Reynolds Deadpool Inspired Workout.

Give it a read and a shot for yourself and you’ll have the glutes to fill out that cute onesie in no time.

Introduction to the Ryan Reynolds Inspired Workout

Ryan Reynold completely changed his career trajectory after putting on lean mass for his role in Blade: Trinity.

Doing so established himself as someone capable of manipulating his body to portray superhero caliber characters.

Which of course eventually led Ryan to landing the roles of Wade Wilson in X-Men Origins: Wolverine and Hal Jordan in Green Lantern.

In 2016, Ryan Reynolds reprised his role as Wade Wilson in Deadpool, and as a result, has become the anti-hero the cinematic universe needed.

At the end of the day, one of the keys to Ryan’s success is dedicating himself to a fitness lifestyle and maintaining the level of physical fitness he established while preparing for Blade: Trinity.

So, how has Ryan Reynolds achieved this elusive feat of long-term fitness success?

From all the information we have access to about Ryan Reynolds, we can deduce the following principles about how Ryan Reynolds views training and works out.

Ryan Reynolds Is Motivated & Consistent

One doesn’t maintain an aesthetic appearance for well over a decade if they’re not consistent in the gym.

And one can't be consistent in the gym unless they’re motivated to go there.

Ryan had several forms of motivation to get in shape originally (and to stay fit). The main source of motivation undoubtedly came in the form of financial compensation.

Another form of motivation for Ryan came from finally being able to play the character he’s been dying to play all his life. When that’s the case, you don’t want to let fans (you being one of them) down.

But hey, no one’s knocking on your door trying to sweep you away to Tinseltown – so, what do you do?

Other things can serve as motivation. Improvements in health, improvements in appearance, achieving that ever elusive pump – whatever your motivation is, find it and hang on to it.

Ryan Reynolds Workout

Ryan Reynold Works with a Trainer

Ryan’s worked with a number of trainers over the years – most of the time working with someone on designing a workout program and then going off on his own to do it himself.

Preparing for Deadpool was no different. Ryan sought out the help of rising superhero trainer Don Saladino who helped him get in shape for the iconic role.

Don owns Drive Clubs in NYC, and helps actors get ready for leading movie roles and models prepare their bodies for photoshoots and runways.

Having a personal trainer in your own corner can be extremely beneficial. Especially if you’re unsure how to modify workouts to fit your individual needs, need to learn how to perform exercises, or simply need someone to help motivate you to work out.

Ryan Reynolds Nails Down His Diet

Whether Ryan is trying to add lean muscle mass or cut body fat, he does so with a very moderate dietary approach that saves his performance in the gym and doesn’t leave him feeling sluggish.

This approach is to maintain a slight surplus or deficit instead of taking a drastic approach.

So, to nail your diet like Ryan – find your daily calorie needs with our bmr calculator.

Then, depending on your goal add/subtract 250-500 calories from that number.

From there, eat mostly whole food sources: Lean meats, nuts and seeds, oats and whole grains, and fruits and vegetables.

Ryan Reynolds Tracks His Workouts

This is a huge not-so-secret key to success in the gym. Track your workouts.

Ryan Reynolds keeps his program on hand with him while he works out and tediously tracks the amount of weight he uses and how he feels after each workout.

Not many people do it. But those who do see a long-term return on investment as it can help you track your progression and even serve as a form of motivation in its own right.

Ryan Reynolds Deadpool Inspired Workout Program

Below is a 12 week workout program inspired by Ryan Reynolds’ physique to help you build a similar body as his portrayal of Deadpool.

It is important to note that this isn’t Ryan Reynolds’ actual workout program.

However, it was designed with careful attention to detail based on information we have on how Ryan trains and how his trainer, Don Saladino, trains his clients.

The program is a 5 day workout split focused on building lean muscle mass. It also includes two leg days to raise natural levels of testosterone production, since your leg muscles are the strongest and will be able to push/pull more weight.

Rest periods for 5 x 5 lifts should fall anywhere between 3-5 minutes. Use 60 second rest periods on all other exercises. For 5 x 5 lifts, use ~85-95% of your working max for that rep range and lift. On all other lifts use 75-85% of your working max.

Each workout should begin with a dynamic warm up (including mobility and activation drills) to ensure your muscles and nervous system are ready for your training session.

On your off days from the gym, you will remain active by performing low intensity steady state cardio, smr, mobility flows, and a brief ab workout.

Ryan Reynolds Deadpool Workout Day 1: Legs

Exercise Sets Reps
1. Squat 5 5
2. Bulgarian Split Squat 4 8
3. Stiff Leg Dumbbell Deadlift 4 8
4. SHELC 3 12
5. Lateral Lunge 3 12

Ryan Reynolds Deadpool Workout Day 2: Chest & Triceps

Exercise Sets Reps
1. Bench Press 5 5
2. Incline Dumbbell Press 4 8
3. Cable Fly 3 12
4. Close Grip Bench Press 4 6
5. Dip 3 12
6. Skullcrusher 3 12

Ryan Reynolds Deadpool Workout Day 3: Back & Biceps

Exercise Sets Reps
1. Bent Over Row 4 6
2. Pull Ups 4 8
3. One Arm Row 4 8
4. Chin Up 4 6
5. Hammer Curls 3 12
6. Incline Curls 3 12

Ryan Reynolds Deadpool Workout Day 4: Light Cardio & Abs

Perform a low intensity form of cardio of your choice as a form of active recovery. Also focus on working on increasing your mobility through mobility flows, SMR, and static stretching. Finish off day 4 by performing this ab workout:

Exercise Sets Reps
1.Turkish Get Ups 3 8
2. Plank 3 60 Secs
3a. Ab Crunch 3 20
3b. Lying Leg Raise 3 20
3c. Oblique Crunch 3 15 Each
3d. Heel Touches 3 15 Each

Ryan Reynolds Deadpool Workout Day 5: Legs

Exercise Sets Reps
1. Sumo Deadlift 5 5
2. Leg Press 4 8
3. Hip Thrust 4 8
4. Split Jumps 3 12
5. Seated Calf Raise 3 20

Ryan Reynolds Deadpool Workout Day 6: Shoulders

Exercise Sets Reps
1. Standing Dumbbell Press 4 6
2. Lateral Raise 4 12
3. Arnold Press 3 12
4. Rear Delt Raise 3 12
5. Reverse Cable Fly 3 12

Ryan Reynolds Deadpool Workout Day 7: Light Cardio & Abs

Perform a low intensity form of cardio of your choice as a form of active recovery. Also focus on working on increasing your mobility through mobility flows, SMR, and static stretching. Finish off day 7 by performing this ab workout:

Exercise Sets Reps
1. Turkish Get Up 3 8
2. Plank 3 60 Secs
3a. Ab Crunch 3 20
3b. Lying Leg Raise 3 20
3c. Oblique Crunch 3 15 Each
3d. Heel Touches 3 15 Each

Final Notes on the Ryan Reynolds Deadpool Inspired Workout Program

The 12 week workout program listed above was inspired by Ryan Reynolds’ workout habits.

If your goal is to look svelte like Deadpool, it’s an excellent option to help you reach your goals.

If your goal is to look super rad and kick tooshy like the X-Force’s leader Peter, than this workout isn’t for you.

But if you want to look like you’ve got the best of personalities with a face only a mother could love, this workout might help you out.

When performing any type of workout program, those who are most successful embrace all aspects of a fitness lifestyle. The most critical is getting enough sleep each night. Sleep can make or break your fitness goals.

So, ensure you’re getting AT LEAST 7-9 hours of quality sleep each night. Doing so will help your muscles repair, hormones regulate, and promote muscle growth.

Be sure to check out Ryan Reynolds in Deadpool 2 on May 18th.

If you have any questions regarding the workout routine (or want to make a special request for a superhero/villain inspired workout) please leave us a comment in the comments section below.

Xoxo

12 Comments+ Post Comment

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Posted Fri, 10/05/2018 - 05:04
Keelham Dodsworth

This is not the workout he used at all his personal trainer had him do full body work out not split

JoshEngland's picture
Posted Fri, 10/05/2018 - 11:05
JoshEngland

Hi Keelham,

It's an inspired workout. You're right, for deadpool 2 he did more full body. For earlier roles he did splits. It's about finding what you enjoy and executing.

Best of luck in accomplishing your own goals!

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Posted Sun, 09/09/2018 - 02:36
Armando

Hi Josh, i Love celebrity workouts. I finished Killmonger, I want to keep losing body fat, right now is 29%, and building muscle, which one do u recommend? Deadpool workout or Chris Pratt?

JoshEngland's picture
Posted Mon, 09/10/2018 - 08:55
JoshEngland

Hi Armando,

That's awesome! Glad you are enjoying them. You can't go wrong with either. Personally, I'd probably go with the Deadpool one for that goal tho.

Hope this helps!

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Posted Wed, 09/05/2018 - 21:11
Brad

I’m a pretty skinny guy but I was wondering if you can do a Shawn Mendes inspired workout program if not that’s ok. But I do love the other workouts you have posted. Great work

JoshEngland's picture
Posted Thu, 09/06/2018 - 12:42
JoshEngland

Hi Brad,

Glad you're enjoying the programs. We'll look into it.

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Posted Sun, 07/29/2018 - 16:09
Spidey

Very nice!! Being a Spider-Man cosplayer and working on filling out the suit nicely, it would be awesome to see a Spidey themed one. Until then, doing the next best thing and following this one!!

JoshEngland's picture
Posted Mon, 07/30/2018 - 09:03
JoshEngland

Hi Spidey

We'll see what we can do in the future ;)

- You're friendly neighborhood workout creator.

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Posted Sun, 05/27/2018 - 10:37
Dejan Rosandić

I'm skinny guy.I have just 60kg (My height is 183cm).I want to ask few questiona:
1.Will this workout program build some muscle to me?
2.If will,How much kg i can expect in this 12 weeks?

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:31
JoshEngland

Hi Dejan,

1. Yep! Especially when paired with appropriate diet, sleep, and stress reduction.

2. Results will vary depending on the individual.

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Posted Sun, 05/27/2018 - 04:39
Gold Sejdon

I'm skinny guy.I have just 60kg but my height is 183cm.I want to ask will this program build some mass in this 12 weeks to me.Can I expect at least 5kg in this 12 weeks.

JoshEngland's picture
Posted Tue, 05/29/2018 - 11:32
JoshEngland

Hi Gold,

Tough to say how much you can expect to gain. Ensure you're in a calorie surplus and perform the program to the T and you'll like your results - I can promise you that.

Hope this helps!