Stephen Amell’s Arrow Workout: Strength & Functional Training

Stephen Amell’s Arrow Workout: Strength & Functional Training
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

Increase Strength
Full Body
Intermediate
8 weeks
3
30-45 minutes
Barbell, Bodyweight, Cables, Dumbbells, Kettle Bells, Other
Male & Female

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!

17 Comments+ Post Comment

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

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...

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

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

JoshEngland's picture
Posted Mon, 03/13/2017 - 09:45
JoshEngland

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.

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

Why does it say "failure" at reps?

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

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. :)

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

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!

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

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

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

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 :)

BradBorland's picture
Posted Wed, 10/28/2015 - 11:21
BradBorland

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.

Thanks!

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

How long should you rest between sets?

BradBorland's picture
Posted Thu, 09/24/2015 - 14:02
BradBorland

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

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

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.

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

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?

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

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?

BradBorland's picture
Posted Thu, 07/16/2015 - 16:38
BradBorland

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

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

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

BradBorland's picture
Posted Tue, 07/21/2015 - 22:58
BradBorland

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