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Ryan Reynolds Workout: How Green Lantern Got A Lean Body

Google Sheet Workout Export

By Chris Davis

Experience Intermediate (2-3 years)
Time 59 minutes/day | 7 days/week
Goals

Build Muscle, Fat Loss, Gain Strength, Tone Body

Equipment

Weight Plate, Pull up bar, Bodyweight, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, Elliptical, Steps, Exercise Ball, 2 x Dumbbell, Treadmill, Flat Bench, Incline Bench, 1 x Kettlebell, Barbell, Preacher Curl Bench, 1 x Dumbbell, Dips (Parallel) Bar, Rowing Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar


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Average Exertion
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50%
Average Cardio Intensity
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40%
Source: www.popworkouts.com

The Ryan Reynolds Workout shows how he got a lean body for Green Lantern. He used a lot of body weight and circuit training exercises. The Ryan Reynolds workout involves working out 7 days a week, for 90 minutes each session. He always starts with a core circuit, then focuses on a specific body part.

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Description

Week 1 Overview

Day 1:

Core and Lower Body

Day 2:

Core and Chest

Day 3:

Wednesday

Day 4:

Core and Back

Day 5:

Core and Lower Body

Day 6:

Core and Chest

Day 7:

Core & Arms


Day 1 - Core and Lower Body

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Ryan Reynolds’ Monday workout routine starts with core/abs, and then a lower body circuit. Reynolds starts all of his workouts with 20 minutes of ab workouts. He learned to always focus on the body part you want to change the most. Ryan Reynolds also knows that, if you really want to define them, abs need a lot of work done on a daily basis. The core is a large group of small muscles. The smaller the muscle, the more often you want to work it.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
1A. Weighted Decline Situp
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1B. Hanging Leg Raise
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1C. Crunches
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
1D. Wood Chop with Rope Attachment
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
2. Elliptical Trainer
1 set, 15 min, (rest 60s)
Warm-up
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3A. Bodyweight Lunge
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3B. Bodyweight Reverse Lunge
3-4 sets, 25 reps, (rest 60s)
Alternate each leg
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3C. Bodyweight Jump Squat
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3D. Split Jump
3-4 sets, 25 reps, (rest 60s)
Alternate each leg
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3E. Standing Calf Raises
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Core and Chest

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Ryan Reynolds’ Tuesday workout routine starts with core/abs, and then a chest circuit.

Circuit
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
1A. Crunch (on stability ball, arms crossed)
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Crunch (on stability ball) demonstrationPlay Twisting Crunch (on stability ball) demonstration
1B. Twisting Crunch (on stability ball)
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inchwormâ–¶
1C. Inchworm
3-4 sets, 30s, (rest 60s)
Repeat once
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
2A. Sprint
15 sets, 20s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
2B. Jogging-Treadmill
15 sets, 40s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Burpee With Pushup demonstrationPlay Burpee With Pushup demonstration
3. Burpee With Pushup
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Push Up demonstrationPlay T-Push Up demonstration
4. T-Push Up
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
5. Dumbbell Bench Press
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
6. Incline Dumbbell Press
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Dumbbell Flye demonstrationPlay Swiss Ball Dumbbell Flye demonstration
7. Swiss Ball Dumbbell Flye
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Wednesday

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Ryan Reynolds’ Wednesday workout routine starts with core/abs. Then he does an arms workout.

Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3-4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
1B. Oblique Crunches (Feet on Bench)
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1C. Reverse Crunch
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
2. Kettlebell Swing
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3A. Dumbbell Squat To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Swiss Ball Dumbbell Shoulder Press demonstrationPlay Swiss Ball Dumbbell Shoulder Press demonstration
3B. Swiss Ball Dumbbell Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3C. Biceps Curl To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3D. Dumbbell Lateral Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
3E. Barbell Preacher Curl
3-4 sets, 12-15 reps, (rest 60s)
Close grip
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3F. Seated Dumbbell Overhead Triceps Extension
3-4 sets, 12-15 reps, (rest 60s)
On a stability ball
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3G. Parallel Bar Dip
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Core and Back

Scroll to top

Ryan Reynolds’ Thursday workout starts with core/abs, before doing a back routine.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
1A. Weighted Decline Situp
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1B. Hanging Leg Raise
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1C. Crunches
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
1D. Wood Chop with Rope Attachment
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rowing, Stationary demonstrationPlay Rowing, Stationary demonstration
2. Rowing, Stationary
1 set, 15 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
3A. Pull-up
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Scapular Pull-Up demonstrationPlay Scapular Pull-Up demonstration
3B. Scapular Pull-Up
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lat Pulldown demonstrationPlay Lat Pulldown demonstration
3C. Lat Pulldown
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Back Extension (on stability ball, arms up) demonstrationPlay Back Extension (on stability ball, arms up) demonstration
3D. Back Extension (on stability ball, arms up)
3-4 sets, 10-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 5 - Core and Lower Body

Scroll to top

Ryan Reynolds starts all his workouts with 20 minutes of ab workouts. Ryan Reynolds’ Friday workout routine starts with this, then he does a lower body routine.

Circuit
Weighted Decline Situp demonstrationPlay Weighted Decline Situp demonstration
1A. Weighted Decline Situp
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
1B. Hanging Leg Raise
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Crunches demonstrationPlay Crunches demonstration
1C. Crunches
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
1D. Wood Chop with Rope Attachment
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Elliptical Trainer demonstrationPlay Elliptical Trainer demonstration
2. Elliptical Trainer
1 set, 15 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bodyweight Lunge demonstrationPlay Bodyweight Lunge demonstration
3A. Bodyweight Lunge
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Reverse Lunge demonstrationPlay Bodyweight Reverse Lunge demonstration
3B. Bodyweight Reverse Lunge
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
3C. Bodyweight Jump Squat
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3D. Split Jump
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Calf Raises demonstrationPlay Standing Calf Raises demonstration
3E. Standing Calf Raises
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 6 - Core and Chest

Scroll to top

Ryan Reynolds’ Saturday workout routine starts with his core circuit. Then, he does his final chest routine for the week.

Circuit
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
1A. Crunch (on stability ball, arms crossed)
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Crunch (on stability ball) demonstrationPlay Twisting Crunch (on stability ball) demonstration
1B. Twisting Crunch (on stability ball)
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Inchwormâ–¶
1C. Inchworm
3-4 sets, 30s, (rest 60s)
Repeat once
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3-4 sets, 15-20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
2A. Sprint
15 sets, 20s, (rest 60s)
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
2B. Jogging-Treadmill
15 sets, 40s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Burpee With Pushup demonstrationPlay Burpee With Pushup demonstration
3A. Burpee With Pushup
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
T-Push Up demonstrationPlay T-Push Up demonstration
3B. T-Push Up
3-4 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3C. Dumbbell Bench Press
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3D. Incline Dumbbell Press
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3E. Dumbbell Flyes
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 7 - Core & Arms

Scroll to top


Circuit
Plank demonstrationPlay Plank demonstration
1A. Plank
3-4 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Oblique Crunches (Feet on Bench) demonstrationPlay Oblique Crunches (Feet on Bench) demonstration
1B. Oblique Crunches (Feet on Bench)
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Reverse Crunch demonstrationPlay Reverse Crunch demonstration
1C. Reverse Crunch
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Side Bend demonstrationPlay Dumbbell Side Bend demonstration
1D. Dumbbell Side Bend
3-4 sets, 15-20s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Kettlebell Swing demonstrationPlay Kettlebell Swing demonstration
2. Kettlebell Swing
3 sets, 60s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
3A. Dumbbell Squat To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Pressâ–¶
3B. Seated Dumbbell Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Biceps Curl To Shoulder Press demonstrationPlay Biceps Curl To Shoulder Press demonstration
3C. Biceps Curl To Shoulder Press
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise demonstrationPlay Dumbbell Lateral Raise demonstration
3D. Dumbbell Lateral Raise
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Preacher Curl demonstrationPlay Barbell Preacher Curl demonstration
3E. Barbell Preacher Curl
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Overhead Triceps Extension demonstrationPlay Seated Dumbbell Overhead Triceps Extension demonstration
3F. Seated Dumbbell Overhead Triceps Extension
3-4 sets, 12-15 reps, (rest 60s)
On a stability ball
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
3G. Parallel Bar Dip
3-4 sets, 12-15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/29/2019, UTC


Last Updated: 7/12/2021, UTC

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