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Deadpool Workout Ryan Reynolds

By Chris Davis

Experience
Intermediate (2-3 years)
Time
85 minutes/day | 5 days/week | 1 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Tone Body
Equipment
Ab Wheel, Barbell, Bodyweight, Cable, Dumbbell, Exercise Ball, Kettlebell, Medicine Ball, Pull up bar, Treadmill
Description

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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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.

ExerciseSetsRepsRest
1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5560s
2. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
41060s
3. Incline Dumbbell Flye
Incline Dumbbell Flye
410 - 1260s
4. Cable Standing Fly
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
410 - 1260s
5. Swiss Ball Pushup
Swiss Ball Pushup demonstrationPlay Swiss Ball Pushup demonstration
2AMAP60s
6. Barbell Biceps Curl
Barbell Biceps Curl
46 - 860s
7. Alternate Hammer Curl
Alternate Hammer Curl demonstrationPlay Alternate Hammer Curl demonstration
410 - 1260s
8. Cable Biceps Curl
Cable Biceps Curl demonstrationPlay Cable Biceps Curl demonstration
22060s

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)

ExerciseSetsRepsRest
1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
5560s
2. Dumbbell Single Leg Squat
Dumbbell Single Leg Squat demonstrationPlay Dumbbell Single Leg Squat demonstration
3560s
3. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells
3860s
4. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
3860s
5. Walking Dumbbell Lunge
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
31060s
6. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
31560s
7. Plank
Plank demonstrationPlay Plank demonstration
33060s
8. Side Plank
Side Plank demonstrationPlay Side Plank demonstration
33060s
9. Kneeling Ab Wheel
Kneeling Ab Wheel

(sub: if no Ab Wheel, Medicine Ball Slam 3 x 10 reps)
310 - 2060s
10. Stability Ball Mountain Climber
Stability Ball Mountain Climber demonstrationPlay Stability Ball Mountain Climber demonstration

10 Reps each leg
31060s

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).

ExerciseSetsRepsRest
1. Jogging-Treadmill
Jogging-Treadmill
130 - 4560s

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)

ExerciseSetsRepsRest
1. Medicine Ball Slam
Medicine Ball Slam demonstrationPlay Medicine Ball Slam demonstration

Warm up exercise
31060s
2. Kettlebell Swing
Kettlebell Swing

Warm up exercise
3860s
3. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
4560s
4. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3860s
5. Dumbbell Lateral Raise
Dumbbell Lateral Raise
41060s
6. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
1160s
7. Barbell Lying Triceps Extension (Skullcrusher)
Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
4860s
8. Standing Overhead Tricep Stretch
Standing Overhead Tricep Stretch
31060s
9. Rope Pressdown
Rope Pressdown demonstrationPlay Rope Pressdown demonstration
31560s

Date Created: 12/4/2019, UTC


Last Updated: 4/18/2021, UTC

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