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Deadpool Workout Ryan Reynolds

By Chris Davis

Experience
Advanced (3+ years)
Time
75 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
Barbell, Flat Bench, Incline Bench, 2 x Dumbbell, Hi-Lo Pulley Cable Machine, Single D-Handle Attachment, Exercise Ball, Straight Bar Attachment, Squat Rack, Pull up bar, Bodyweight, Ab Wheel, Treadmill, Medicine Ball, 1 x Kettlebell, Tricep Rope Attachment, Row Cable Machine, Triangle Lat/Low Row Attachment, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Deadpool Workout shapes Ryan Reynolds into the superhero he plays in the Deadpool movie. The Deadpool workout focuses on 1-2 body parts a day. To get in superhero shape, Ryan Reynolds uses just about every piece of equipment in the gym. Reynolds uses split training to get bigger for his role as Deadpool.


Ryan Reynolds @vancityreynolds Instagrams himself alongside his trainer for the movie, Deadpool. Ryan Reynolds works out with Don Saladino (@donsaldino).


Deadpool Workout Routine

The Deadpool workout routine focuses on one, big body part per day. There is often a secondary muscle group worked, as well. The weekly split is Chest on Monday, Legs on Tuesday, Cardio on Wednesday, Shoulders on Thursday and Back on Friday. Abs are done twice per week.

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Day 1 - Chest & Biceps Workout

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After a foam rolling warm up, Ryan Reynolds would do a Chest & Biceps workout. Biceps are always a part of Chest day. Sometimes Reynolds and his trainer would work biceps in again, later in the week. (Monday Workout)


Reynolds says they would sometimes add a superset to the chest workout. Instead of doing just Incline Chest Flys, they would put 2 exercises together. Reynolds would do Incline Chest Flys + Cable Flys (4 x 10-12 reps each) with no rest, until 1 set of each was done.

Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Flye demonstrationPlay Incline Dumbbell Flye demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Pushup demonstrationPlay Swiss Ball Pushup demonstration
2 sets, AMAP reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 6-8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
2 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Legs & Abs Workout

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After a Lateral Jumps and High-Knees warm up, Ryan Reynolds does a Legs & Abs workout. Reynolds would also add cardio at the end of each workout, on days where he had time. (Tuesday Workout)

Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Single Leg Squat demonstrationPlay Dumbbell Single Leg Squat demonstration
3 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Single-Leg Romanian Deadlift with Dumbbells
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
3 sets, 10-20 reps, (rest 60s)
(sub: if no Ab Wheel, Medicine Ball Slam 3 x 10 reps)
Time between exercises: 60s
Show Alternative Exercises
Stability Ball Mountain Climber demonstrationPlay Stability Ball Mountain Climber demonstration
3 sets, 10 reps, (rest 60s)
10 Reps each leg
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Cardio Workout

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On Wednesdays, Don Saladino has Ryan Reynolds do a simple cardio workout. When Saladino can only train clients 4 days a week, this is the day he takes off. So, if you can only hit the gym 4 days a week, take this day off.

(Wednesday Workout): Warm Up 10-15 mins. (Foam Rolling, Lateral Jumps, Medicine Ball Slams).

Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
1 set, 30-45 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Shoulders & Triceps Workout

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On Thursdays, Don Saladino has Ryan Reynolds do a Shoulders & Triceps workout. First, they would focus on Ryan Reynolds’ shoulders with heavier weights. Then, the focus is more about volume, when working the triceps (less weight, more reps). (Thursday Workout)

Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration
3 sets, 10 reps, (rest 60s)
Warm up exercise
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
3 sets, 8 reps, (rest 60s)
Warm up exercise
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press
4 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
1 set, 1 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Overhead Tricep Stretch
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rope Cable Triceps Extension demonstrationPlay Rope Cable Triceps Extension demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Back & Abs Workout

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On Friday, Ryan Reynolds finishes the week with a Back & Abs workout. They often throw some biceps work (see Monday’s workout, if time permits).

Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 sets, 5 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Cable Row
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
3 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank demonstrationPlay Side Plank demonstration
3 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kneeling Ab Wheel demonstrationPlay Kneeling Ab Wheel demonstration
3 sets, 10-20 reps, (rest 60s)
(sub: if no Ab Wheel, Medicine Ball Slam 3 x 10 reps)
Time between exercises: 60s
Show Alternative Exercises
Stability Ball Mountain Climber demonstrationPlay Stability Ball Mountain Climber demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/4/2019, UTC


Last Updated: 10/1/2021, UTC

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