Ready to get superhero shredded? Gain strength, build muscle, and burn fat with this full body routine inspired by Arrow's Stephen Amell.
Workout Summary
  • Main Goal
    Increase Strength
  • Workout Type
    Full Body
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells, Other
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

As the bow and arrow wielding superhero Green Arrow, Stephen Amell delivers a convincing depiction of the role in many ways. He not only looks the part in the TV series Arrow, but he also performs that way in real life.

As a huge proponent of bodyweight training along with parkour, his real life ability to jack up the intensity and make it look easy is a true testament to his discipline and willingness to step outside of his comfort zone.

Amell is a holistic type. He believes in mobility, functionality and performance – which will make anyone automatically look pretty awesome as a byproduct. Six pack abs are built in once you master a challenging bodyweight routine replete with chin-ups, muscle-ups and other plyometric moves. All this transforms Amell into the Green Arrow both on and off screen.

His training consists of:

  • 3 full-body strength training days using a variety of set and rep schemes with kettlebells, dumbells, barbells, and bodyweight moves.
  • Recovery days consisting of mixed martial arts such as kickboxing and jiu-jitsu, archery, and parkour which calls for running, jumping, climbing, and tumbling.
  • Plenty of pre-workout activity such as light aerobic warm-ups and myofascial release with a foam roller.

Stephen Amell’s Arrow Workout: Strength & Functional Training

At 6 foot 1 inch 185 pounds, Amell must fend off bad guys in hand-to-hand combat, thwart gunfire, leap from building to building, and look cool, calm, and collected while doing it. No easy feat indeed.

The program below is a good example of Amell’s routine. He has said his program changes all the time and variety is what keeps things challenging. Along with weekly workouts, he also will join parkour classes and other camps to up his game and keep progressing.

The Stephen Amell Arrow  Workout

Day 1: Strength Sets Reps
Kettlebell Turkish Get Up 1 3 each side
Lateral Box Jump 3 20
Rear Foot Elevated Bulgarian Split Squat 3 6 each side
Single-Arm Dumbbell Flat Bench Chest Press 3 6 each side
TRX Trainer Suspension Row 3 Failure
Standing Dumbbell Side Lateral Raise 3 6
Single-Arm Cable Lat Pulldown 3 6 each side
Hanging Straight Leg Raise 3 failure
Day 2: Active Recovery    
Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running
Day 3: Strength Sets Reps
Pallof Press 2 6 each side
Standing Barbell Push Press (split stance) 3 6
Single Leg Dumbbell Deadlift 3 6 each side
Standing Cable Chest Fly 3 6
Bent-Over Barbell Row 3 6
Handstand Pushup 3 Failure
Medium/Wide-Grip Pullup 3 Failure
Russian Twist 3 Failure
Day 4: Active Recovery    
Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running
Day 5: Strength Sets Reps
Half-Kneeling Cable Wood Chop 2 6
Single-Arm Kettlebell Snatch 3 20 each side
Barbell Back Squat 3 6
Push Up 3 Failure
Bent-Over Dumbbell Row 3 6 each side
Single Arm Dumbbell Shoulder Press 3 6 each side
Standing Cable Low Row 3 6
V-Sits 3 Failure
Day 6: Active Recovery    
Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running
Day 7: Active Recovery/Rest    
Mixed martial arts such as kickboxing and jiu-jitsu, archery, parkour and/or running OR complete rest

Stephen Amell's Diet

As with any transformation story of built muscle and lost fat, diet plays a major role. Overall, Amell increased his caloric intake by scarfing down more protein and healthy fat. This, of course, calls for him to lower carbohydrate intake to not only lean up, but also allow the fat to provide energy for intense workout sessions and stunt work.

Amell has said before that he would cut out dairy, gluten, and alcohol to put the finishing touches on his physique, all while taking in more vegetables and healthy fats.

If you follow suit, be sure to take in healthy choices of protein such as fish, eggs, chicken, lean beef, and turkey. For carbs stick with all the green vegetables you want. For fats go with the yolk from whole eggs, olive oil, avocado, and nut butters.

Who knows, you may be on your own path to building your very own superhero physique!

Posted on: Mon, 03/25/2024 - 08:52

For the exercises that say failure is there a recommended ammount of reps?

M&S Team Badge
Posted on: Wed, 03/27/2024 - 20:28

No recommended reps. Do as many as you can. Now, if you can get over 50 on any of them, you may want to consider a weighted vest for extra resistance.

Posted on: Thu, 02/15/2024 - 16:24

What if I took out the Kettle bell and cable exercises?

M&S Team Badge
Posted on: Wed, 02/21/2024 - 09:10

You can either swap in bands in place of cables or find alternatives for equipment you do have in the Exercises section at the top of the page.

Same with kettlebells, but if you're able to get your hands on any, I suggest it, especially adjustable kettlebells. They have been very helpful for my home gym.

Robert Pack
Posted on: Thu, 08/10/2023 - 22:17

Wondering what the rest time is between exercises?

M&S Team Badge
Posted on: Thu, 08/24/2023 - 21:17

Hi, Robert. Keep rest to 45 seconds between sets.

Posted on: Fri, 09/06/2019 - 04:11

How many calories per day is consumed?
Was it on a negative or positive balance?

Posted on: Thu, 05/09/2019 - 11:57

Will this workout program, like target all of your muscles, build muscles mass and give you strength?

Posted on: Tue, 11/13/2018 - 09:54

Hey there. I was wondering will this programme give me some muscle gains or just strength;

M&S Team Badge
Posted on: Tue, 11/13/2018 - 10:52

Hi Marselo,

It will certainly help. Especially when paired with a good diet and sleep.

Vincent Shurley
Posted on: Fri, 09/22/2023 - 14:26

Both because you are doing the right amounts of repititions and using the right exercises

Posted on: Sat, 09/15/2018 - 14:24

Just wanted to thank you for creating this workout! It's fun and inspiring! I am already seeing gains.

Posted on: Thu, 08/23/2018 - 04:14

Is this confirmed to be Stephen Amell's actual workout or is it a workout that try to copy his results or mimic his workout?

M&S Team Badge
Posted on: Thu, 08/23/2018 - 08:49

Hi Curious,

It is an inspired workout, not his actual workout.

Posted on: Wed, 08/15/2018 - 15:50

Hey, will this workout plan help get you results like Stephen amell? Not saying it will copy his body, but will it get me progress with building muscle?

M&S Team Badge
Posted on: Wed, 08/15/2018 - 16:46

Hi Gavin,

Yes, that is the goal of this program.

Hope this helps!

Posted on: Fri, 07/13/2018 - 12:11

do you have to be intermediate

Posted on: Mon, 05/07/2018 - 11:24

So, would P90x and P90x 3 be a good routine to follow for this type of workout? Plyo, Push-ups, Pull-Ups, etc..

Posted on: Mon, 01/08/2018 - 23:46

Is it okay if I do the strength exercises back to back if I'm short on time?

M&S Team Badge
Posted on: Tue, 01/09/2018 - 08:37

Hi Luke,

Yes, performing this workout in a circuit fashion should be fine.

Hope this helps!

M&S Team Badge
Posted on: Tue, 01/09/2018 - 15:14

Hi Luke,

I wouldn't recommend it. Recovery is an important part of the muscle building equation and critical to your results.

Hope this helps!

Posted on: Wed, 07/11/2018 - 01:59

NO recovery is what will actually heal. And build muscle, if you do not have recovery days you will LOSE muscle mass and will damage your body more than good

Posted on: Tue, 01/09/2018 - 08:53

Thank you for the prompt reply sir. Also, is it okay if I do all three days of strength exercise without the active recovery workout in between them?

Raider Thomas
Posted on: Wed, 12/27/2017 - 14:29

Why is there 2 rest days on the 6 and 7 days

Posted on: Tue, 04/03/2018 - 14:47

Because you need your muscles to rebuild

Raider Thomas
Posted on: Mon, 12/25/2017 - 12:26

What if i don't wanna take an active rest day

M&S Team Badge
Posted on: Wed, 12/27/2017 - 09:13

Hi Raider,

Rest and recovery is an important part of the muscle building equation. Make sure you incorporate some form of recovery into your workout days.

Lamont moon
Posted on: Mon, 03/13/2017 - 11:48

As far as the guy asking about doing this workout as a circuit... Realist each workout... Or just refrence this one on the phone.. Instead of doing 3 reps of 6 then moving to the next do one set of 15-20 then move directly to the next with no or minamal rest... And do it in rounds... Id try 3-4 rounds... Possibly with a sprint at the end... This is how i do it... I feel amazing...

Lamont moon
Posted on: Sun, 03/12/2017 - 11:51

Kevin hart hase a very serious workout... Maybe in tbe future we can get an example or a work out inspired by his? Ps.. I love this workout and thanks

M&S Team Badge
Posted on: Mon, 03/13/2017 - 09:45

Hi Lamont,

I agree, Kevin definitely puts in work inside and outside of the gym. I'll see what our team can come up with in the future.

Posted on: Tue, 08/30/2016 - 12:13

Why does it say "failure" at reps?

Posted on: Sun, 09/04/2016 - 11:50

Hi Aizen, "failure" means you rep until you can rep no more. Like when you are doing pushups to failure, you keep pushing until you can't push yourself up anymore. :)

Posted on: Thu, 08/25/2016 - 11:20

Hey Brad, So I started doing this workout and some of the workouts with their set and reps have gotten easier to do, would you recommend upping the amount of reps or the sets? And same when the workout with weights get easier is it recommended to go up by 5lbs intervals or just up the sets and reps? Love the workout so far, thank you!

Posted on: Fri, 03/30/2018 - 23:08

I wouldn't recommend you going up in weight, but give yourself more reps. Say 3-5. Heavier isn't always bigger.

Christopher Manza
Posted on: Sun, 04/17/2016 - 16:52

Hi. I'm just wondering what the duration of the training regimen is. Does it last a few weeks or a couple of months?

Posted on: Wed, 10/28/2015 - 08:50

Hi Brad, I was just wondering, since a majority of this routine is based on low set/low rep exercises with major isolation, what the benefit of doing this is when trying to build a body like Stephen Amell's. Also, would you recommend de-load/de-stress weeks, and if so, how often? Thanks :)

M&S Team Badge
Posted on: Wed, 10/28/2015 - 11:21

Hi Connor. Well, it's really a nice split of isolation, compound, bodyweight and resistance training. It's an example of one of Steve Amell's workouts. It also must be noted that he does additional training in Parkour.

As a personal rule of thumb I like to install an active rest week every 6 weeks or so.


Posted on: Thu, 09/24/2015 - 03:17

How long should you rest between sets?

M&S Team Badge
Posted on: Thu, 09/24/2015 - 14:02

You can go through all exercises as a circuit then rest 2 to 3 minutes after each circuit.

Posted on: Mon, 01/02/2017 - 21:02

How does that work with the first exercise of each day having a different set count than all the others? Sometimes doing a circuit is not practical at my gym when it's packed and just as I am about to go to the next exercise someone has started using that piece of equipment or space. Would it be okay to focus on one exercise at a time resting for 30 sec between sets? Thanks.

Treston Brown
Posted on: Tue, 07/21/2015 - 07:21

Ive been enjoying this workout. However will only doing chest with 1 exercise each workout spark an increase in strength and/or growth of any kind? I can only run on the rest days is that sufficient?

Treston Brown
Posted on: Tue, 07/21/2015 - 07:20

Ive been enjoying this workout. However will only doing chest with 1 exercise each workout spark an increase in strength and/or growth of any kind? I can only run on the rest days is that sufficient?

M&S Team Badge
Posted on: Thu, 07/16/2015 - 16:38

What do you think of the workout? Something you may want to try?

Posted on: Sat, 07/18/2015 - 22:23

Hello Brad i like all your articles you are my favorite muscle and strenght expert could make a guide about the Chaos Training Method :D thanks brad you are best

M&S Team Badge
Posted on: Tue, 07/21/2015 - 22:58

Hi Alex, thanks! Chaos Training? Maybe you will see an in-depth article about it here soon.