Ryan Reynolds: Workout Routine & Diet Plan

Reynolds worked with his trainer of over a decade, Don..

Ryan Reynolds: Workout Routine & Diet Plan

Reynolds worked with his trainer of over a decade, Don Saladino, to get ready for his role as Deadpool.

Both were intent on ensuring that not only did he look the part but that he was also creating strength, especially as he was eager to undertake the majority of stunts himself.

To achieve these goals, Ryan and Saladino created a regime of high intensity cardio mixed with high repetition weight training, which he would complete over a 6 day week.

Plyometric Cardio:

The most important thing about cardio is to ensure that your body and mind don’t get stale in their routine.

Saladino created a series of exercises that would keep things fresh and work as many muscles as possible.

Plyometrics is all about moving away from mat work and getting as high in the air as you can.

Plyometric movement is short, sharp movements that lengthen and shorten muscle contraction in rapid time.

This increases muscular power, which results in being able to jump higher and run faster.

Box Jumps

A succession of five wooden boxes are placed in a line about three feet apart.

The boxes came up to Reynolds hip height and he would start at one one and jump with both feet together onto the first box. 

Then straight down and continue this motion until all five boxes had been tackled and run to the beginning and  start the process again.

Ryan would go hard for 60 seconds, rest for 30 seconds and start again.

Try this yourself this for five minutes. Your legs will be on fire to start, but eventually they will thank you for it.

Jack Squats

From a feet together standing position, Reynolds would jump out to a full squat to parallel.

He’d then immediately return to the start position and repeat for an entire 60 seconds.

To give Ryan a real go for his money, his trainer eventually made him do 60 seconds of box jumps coupled with 60 seconds of jack squats, repeating these exercises over a five minute period!

Saladino knew the key to physical success is to ensure exercising never becomes stale.

So rather than having Reynolds do the same circuit every day, it would also be mixed up with the following:

Day Two:

10 glute bridges

30 seconds cats and dogs

Reach backs – 10 

Toe touches – 10 

Bear crawls – 10 

Repeat these over a five minute period

Day Three:

Overhead shovel throws

How to do it: Stand with a heavy medicine ball in your hands and feet slightly wider than shoulder width apart.

Maintain a neutral spine as you bend at the knees to bring the ball between your legs.  Swing the ball up to release it into the air above you. Retrieve the ball and repeat.

Do 20 reps.

Turkish get-ups

How to do it: Lie on your back grasping a kettlebell in your right hand. Bend your right knee to bring that foot up to your butt.

Press the kettlebell overhead. Now bring yourself up on your left elbow and forearm so that your upper body is upright.

Now bring your back leg through and behind the body so that you are in a kneeling position.

You should be resting on your back toe and your front heel. With the kettlebell still pressed at arms length, push off the front thigh to rise to a standing position.

Reverse the motion to return to the start position.

Do 5 reps.

Repeat these with no rest  over a five minute period

Fight Training

Playing Deadpool meant there would be a lot of fight scenes involved in the shooting of the film. It was only logical that Saladino create a program of high intensity fight training.

Reynolds would rack up three hours of training per day, six times a week for the months leading up to donning the Deadpool suit. No pain, no gain was definitely the motto used in this training camp.

Resistance Training

To ensure his muscles were looking at their prime, Reynolds would dedicate an hour of each workout to resistance training.

Each day a different area of the body was targeted, and a series of high intensity, high repetition exercises were employed.

He followed the following schedule:

Day 1. Chest

Day 2. Back

Day 3. Shoulders

Day 4. Hamstrings, quadriceps, and calves.

Day 5. Biceps and Triceps

Crafting a Core

Reynolds has become renowned for his six pack abs. When he is in filming shape, he boasts a mere 3% body fat.

Each workout would begin with an intense 20 minutes stomach blasting workout, designed to blast fat and sculpt and define muscle.

Ryan would perform 15-20 reps each as a circuit, and the exercises would be alternated daily.

Day One:

Decline Bench situps

Hanging leg lifts

Wood chops on cable

Day Two:

Swiss Ball crunches

Decline Bench Body Bar twists

The Wheel from Knees

Ryan Reynolds height, weight, and body fat%

Ryan Reynolds is 6’2″ and weighs in at about 190 pounds.

For his role in Blade 3, he reportedly leaned down to 4% body fat which is insane, if true. Getting down to 4% pretty much as low as you can go before running into serious health problems.

What Ryan Reynolds did to get in shape

After doing some research I’ve discovered that Ryan Reynolds did what many Hollywood celebrities did to get in shape for Blade 3.

He did over 90 minutes of weights per day in the gym and did a lot of traditional cardio.

On top of that he a very strict diet consisting of boring foods like chicken and brown rice.

But over the years I’ve discovered that you really don’t need to slave away in the gym for 2+ hours per day and eat nothing but veggies, rice, and chicken all day long.

In fact, over the past few years I’ve discovered a way to only workout 3-4x per week for no more than hour while still eating foods like pizza and burgers while still lose fat and build muscle like Ryan Reynolds.

The “Unofficial” Ryan Reynolds workout plan

Note this isn’t the official workout training plan Ryan Reynolds used to get ripped for Blade or any of his roles. But it is a damn effective plan for those that want to lose weight or build muscle and get ripped.

Workout A

  • Incline bench press – 3 x 5, 6, 7-8 (RPT)
  • DB shoulder press – 3 x 10, 8, 6 (SPT)
  • Pull ups (weighted) – 3 x 5, 6, 7-8 (RPT)
  • Cable row – 3 x 10, 8, 6 (SPT)
  • Face pulls – 3 x 12
  • Triceps push down –  4 x 12
  • Hanging leg raises – 3 x 12


Workout B

  • Deadlifts/Squat (switch between deadlift and squat every week) – 4 x 4, 5, 6, 7 (RPT)
  • Bulgairan split squat – 3 x 10, 8, 6 (SPT) /// reps are per leg (e.g. 10 reps per leg)
  • Leg extensions – 3 x 10
  • Calf raise – 5 x 10-15
  • Dumbbell swing – 3 x 10-12
  • HIIT Sprints: 6 total sprints (30 seconds sprint, 90 seconds rest. Repeat 6 times)


Workout C

  • DB shoulder press – 3 x 6, 8, 10 (RPT)
  • High pull – 3 x 6, 8, 10 (RPT)
  • Barbell row – 3 x 10, 8, 6 (SPT)
  • Lat pull down – 3 x 10, 8, 6 (SPT)
  • Hammer curls – 4 x 8-10 (per arm)
  • Reverse curls – 3 x 10-15 (per arm)
  • Hanging leg raises – 3×12


Workout notes:

Standard pyramid training (SPT) = The first set set is your lightest set. On the second set increase the weight by 10% and 1-2 less reps.

On the third set increase the weight by 10% again and do 1-2 less reps, and so on…

For example if something above says “3 x 10, 8, 6” this means you are doing 3 sets, the first set is 10 reps. 

On the second set lower the weight by 10% and do 6 reps, on the third set lower the weight by 10% again and do 6 reps.

Reverse pyramid training (RPT) = The opposite of the standard pyramid training above. The first set is your heaviest set.

On the second set, lower the weight by 10% and do 1-2 more reps. On the third set lower the weight by 10% again and do 1-2 more reps, and so on…

For exercises without a SPT or RPT symbol, simply do the same weight for the specified reps.

DB = dumbbell

HIIT = high intensity interval training 

Ryan Reynolds Diet Plan

Ryan Reynolds eat regularly, after every 3 hours to burn more fat. His trainer says,”Your body does not need to store the fat, if you feed it all the time”.

He ate carbohydrates after his workout sessions only.

Also, he cooks his food himself as he does not have a personal chef or cook. So, he makes a meal in advance and freezes it.

The Deadpool Diet

The best workout is useless without proper nutrition to complement it. Reynolds was well aware that to achieve his goals, he would need to ensure that his dedication to nutrition matched his efforts in the gym.

Eat small amounts, regularly.

By eating every 2 to 3 hours, Reynolds was able to speed up his metabolism.

Small, easily digestible meals allow the body to work to peak efficiency.

Larger, more infrequent meals slow down the body’s digestion time, which leaves you feeling bloated and lethargic.

Infrequent meals also encourages the body to go into ‘starvation mode’, which means the body will retain all fats and nutrients in fear that it may not receive any more sustenance for some time.

But by eating every couple of hours, you can trick your body into working double time and therefore reduce cholesterol absorption

Prepare, prepare, prepare

Plan what you are going to eat the day before, and ensure you have the appropriate snacks with you for whenever your timer tells you it’s eating time.

Setting reminders on your phone is a good way of ensuring that you stick to your designated eating times.

Adequate preparation also helps eliminate any potential chances for ‘slip ups’ (such as ‘popping into’ a coffee shop for a ‘sweet treat’).

Banish the Carbs

If you really want to get serious about losing body fat, the carbs have to go.

Reynolds went on a six month carb-free diet prior to filming Deadpool and the results speak for themselves.


Reynolds uses a mixture of creatine, CLA, whey protein and multivitamins to ensure that his body is getting all it needs during such intense training.

The mix of creatine and whey protein also enhances muscle growth.


  • 2 Egg Whites
  • Slice of Avocado (source of Fat)
  • Cup of Oatmeal


Mid Morning Snack

  • Protein Bar



  • Chicken / Albacore Tuna Wrap
  • Salad


Mid Afternoon Snack

  • Protein Shake
  • Almonds


Evening Snack

  • Protein Bar
  • Fruits like apple
  • Almonds




So, you must got the glimpse of the passion that this Van Wilder and Blade Trinity star possess for his fitness.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!

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