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Deadpool Workout Ryan Reynolds

By Chris Davis

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

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.

1. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
2. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
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
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

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)

1. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
2. Dumbbell Single Leg Squat
Dumbbell Single Leg Squat demonstrationPlay Dumbbell Single Leg Squat demonstration
3. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells
4. Dumbbell Side Lunge
Dumbbell Side Lunge demonstrationPlay Dumbbell Side Lunge demonstration
5. Walking Dumbbell Lunge
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
6. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
7. Plank
Plank demonstrationPlay Plank demonstration
8. Side Plank
Side Plank demonstrationPlay Side Plank demonstration
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

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).

1. 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)

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

Warm up exercise
2. Kettlebell Swing
Kettlebell Swing

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

Date Created: 12/4/2019, UTC

Last Updated: 4/18/2021, UTC

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