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Deadpool Workout Ryan Reynolds

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

85 minutes

Genders

Male

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Deadpool Workout shapes Ryan Reynolds into the superhero he plays in theDeadpool movie. The Deadpool workout focuses on 1-2 body parts a day. To get in superhero shape, Ryan Reynolds uses ju

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Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill

Average Exertion

50%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

85 minutes

Genders

Male

Days per week

5 days

Goals

Build Muscle (Male)
Fat Loss (Male)
Tone Body (Male)
Description

The Deadpool Workout shapes Ryan Reynolds into the superhero he plays in theDeadpool movie. The Deadpool workout focuses on 1-2 body parts a day. To get in superhero shape, Ryan Reynolds uses ju

Show More

Equipment

Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

30%

Week 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.

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)

ExerciseSetsRepsRestNotes
1. Barbell Squat5 sets5 reps60s
2. Dumbbell Single Leg Squat
Dumbbell Single Leg Squat
3 sets5 reps60s
3. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells
3 sets8 reps60s
4. Dumbbell Side Lunge
Dumbbell Side Lunge
3 sets8 reps60s
5. Walking Dumbbell Lunge3 sets10 reps60s
6. Hanging Leg Raise
Hanging Leg Raise
3 sets15 reps60s
7. Plank3 sets30s60s
8. General Side Plank
General Side Plank
3 sets30s60s
9. Kneeling Ab Wheel
Kneeling Ab Wheel
3 sets10 - 20 reps60s
(sub: if no Ab Wheel, Medicine Ball Slam 3 x 10 reps)
10. Stability Ball Mountain Climber3 sets10 reps60s
10 Reps each leg

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).

ExerciseSetsRepsRestNotes
1. Jogging-Treadmill
Jogging-Treadmill
1 set30 - 45 min60s

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)

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).

ExerciseSetsRepsRestNotes
1. Barbell Deadlift5 sets5 reps60s
2. Pull-up4 sets8 reps60s
3. Bent Over Two-Dumbbell Row4 sets10 reps60s
4. Seated Cable Row
Seated Cable Row
4 sets10 reps60s
5. Lat Pulldown3 sets15 reps60s
6. Hanging Leg Raise
Hanging Leg Raise
3 sets15 reps60s
7. Plank3 sets30s60s
8. General Side Plank
General Side Plank
3 sets30s60s
9. Kneeling Ab Wheel
Kneeling Ab Wheel
3 sets10 - 20 reps60s
(sub: if no Ab Wheel, Medicine Ball Slam 3 x 10 reps)
10. Stability Ball Mountain Climber3 sets10 reps60s

Date Created: 12/4/19, 2:22 AM


Last Updated: 9/12/20, 9:36 PM

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