The Ryan Reynolds Deadpool Workout Routine!

Are you curious about the Ryan Reynolds Deadpool workout?

Do you want to know Ryan Reynolds transformed his body for the Deadpool movie?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Ryan Reynolds Deadpool workout to transform your body in record time!

Introduction

Part 1: Legs
Part 2: Shoulders
Part 3: Back
Part 4: Chest
Part 5: Arms
Part 6: Diet

Ryan Reynolds is one of the biggest movie stars in the world.

He is famous for starring in Hollywood movies like Red Notice, The Adam Project, and of course, Deadpool!

Ryan is also famous for his unbelievable physique. He got into his best shape ever for the movie Deadpool, and everyone is asking him how he did it!

So what’s Ryan’s secret? How did he build his Deadpool physique?

Ryan Reynolds trained 5 days per week to get ready for his leading role in Deadpool. He trained each major muscle group on its own separate workout, including his legs, shoulders, back, chest, and arms.

Here is the exact training split that Ryan Reynolds used to complete his transformation:

Ryan Reynolds’ Deadpool Training Split

Day 1: Legs
Day 2: Shoulders
Day 3: Off
Day 4: Back
Day 5: Chest
Day 6: Arms
Day 7: Off

Talk about an intense training split!

It’s very difficult for most people to recover from 5 intense workouts per week. However, Ryan Reynolds believes performing 5 workouts per week is critical if you want to see results as as possible.

Ryan trains his legs on day 1 of his intense 5-day training split.

Here is his exact Deadpool leg workout. Check it out:

Ryan Reynolds’ Deadpool Leg Workout

Exercise #1: Back squats, 4 sets of 7 reps
Exercise #2: Stationary lunges, 4 sets of 10 reps
Exercise #3: Single-leg Romanian deadlift, 4 sets of 10 reps
Exercise #4: Single-leg leg press, 4 sets of 8 reps

Talk about an intense workout!

Ryan performs a total of 4 exercises for his legs, including back squats, stationary lunges, single-leg Romanian deadlifts, and single-leg leg presses.

It’s interesting to see Ryan perform so many single-leg exercises in his workout. Single-leg movements like lunges are great for building healthy joints, as they build balance between the right and left sides of the body.

Ryan Reynolds trains shoulders on day 2 of his intense 5-day training split.

Here is his Deadpool shoulder workout. Check it out:

Ryan Reynolds’ Deadpool Shoulder Workout

Exercise #1: Dumbbell overhead press, 4 sets of 10 reps
Exercise #2: Dumbbell lateral raise, 4 sets of 10 reps
Exercise #3: Rear delt raise, 4 sets of 10 reps
Exercise #4: Front raise, 4 sets of 10 reps

Talk about an intense workout!

Ryan performs a total of 4 exercises for his shoulders, including one heavy pressing exercise and 3 lighter isolation movements. This is a very common shoulder training strategy, as you get the best of both worlds: heavy weights to build muscle, and lighter weights to get leaner!

Ryan Reynolds trains his back on day 3 of his intense 5-day training split.

Here is Ryan’s Deadpool back workout. Check it out:

Ryan Reynolds’ Deadpool Back Workout

Exercise #1: Sumo deadlifts, 7 sets of 4 reps
Exercise #2: Pull ups, 4 sets of 6 reps
Exercise #3: One-arm dumbbell row, 5 sets of 10 reps
Exercise #4: Machine row, 4 sets of 10 reps

Talk about an intense workout! Ryan starts this workout with sumo deadlifts.

He performs 7 sets of 4 reps to build strength and size all over his back. After that, he moves onto a variety of upper back exercises, including pull ups, one-arm dumbbell rows, and machine rows.

Ryan Reynolds trains his chest on day 4 of his intense 5-day training split.

Here is what his Deadpool chest workout looks like. Check it out:

Ryan Reynolds’ Deadpool Chest Workout

Exercise #1: Bench press, 7 sets of 4 reps
Exercise #2: Incline bench press, 4 sets of 6 reps
Exercise #3: Dumbbell flyes, 4 sets of 10 reps
Exercise #4: Dumbbell pullover, 4 sets of 15 reps

Talk about an intense workout! Ryan performs 4 mass-building movements for his chest, including the bench press, incline bench press, dumbbell flyers, and dumbbell pullovers.

The chest is one of the first muscle groups that people see when they look at you, so Ryan wanted his chest to look as good as possible for the movie screen.

Finally, Ryan Reynolds trains arms on day 5 of his intense 5-day training split.

Here is what Ryan’s Deadpool arm routine looked like. Check it out:

Ryan Reynolds’ Deadpool Arm Workout

Exercise #1: Skull crushers, 4 sets of 8 reps
Exercise #2: Tricep dips, 4 sets of 10 reps
Exercise #3: Rope pushdowns, 4 sets of 12 reps
Exercise #4: Preacher ez-bar curls, 6 sets of 6 reps
Exercise #5: 45 degree incline dumbbell curls, 3 sets of 10 reps
Exercise #6: Hammer dumbbell curls, 3 sets of 10 reps

Talk about an intense workout!

Ryan performs a total of 6 exercises for his arms, including 3 movements for his triceps and 3 movements for his biceps.

This is a simple arm training strategy that many of the world’s leading bodybuilders like Chris Bumstead use in their training.

Of course, it takes more than just a great workout routine to get ready for a movie like Deadpool.

Ryan Reynolds also followed an ultra-strict diet to get ready for his movie role. Check it out:

Ryan Reynolds’ Total Macros:

Calories: 3,200
Protein: 240g
Carbs: 440g
Fats: 53g

This is a very balanced diet plan.

Ryan eats moderate protein, high carbs, and low fat to transform his physique as fast as possible.

Many other movie stars like Dwayne Johnson have used a similar approach to get ready for their Hollywood movies.

Here is the exact meal plan that Ryan Reynolds used, based on these macronutrients:

The Ryan Reynolds Deadpool Meal Plan

Meal #1

2 whole eggs
3 egg whites
¾ cup oatmeal
1 cup of fruit

Meal #2

1 scoop whey protein
2 tablespoons of almond butter

Meal #3

5 ounces chicken
1 cup brown rice
½ avocado

Meal #4

1 scoop whey protein
1 banana

Meal #5

5 ounces salmon
1 cup white rice
1 cup broccoli

Meal #6

5 ounces steak
½ avocado
1 cup steamed asparagus

Talk about a smart diet!

Ryan ate 6 balanced meals per day to get ready for Deadpool. He ate 4 solid food meals, plus 2 “shake” meals for convenience.

If you are looking to get in shape as fast as possible, then this diet may be a good starting point for you!

Conclusion | The Ryan Reynolds Deadpool Workout Routine!

Ryan Reynolds completely transformed his physique for the movie Deadpool, and it’s easy to see why.

He performed 5 intense workouts per week, with a separate workout for each major muscle group.

If you are looking to get in shape fast, then you have to try the Ryan Reynolds Deadpool workout routine.

It may be just what you need to transform your body in record time!

Before you go, check out my other world-class fitness influencer articles:

Trust me – you won’t find this cutting edge information anywhere else!

“I believe any success in life is made by going into an area with a blind and furious optimism.”

Thank you for reading and I wish you the best of luck on your strength training journey!

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